Hi Team,
We are all human beings.
As much as you think you maybe special or different from everybody.
But when it comes to wanting to get fit or lose body fat, I'm afraid to say that:-
You are just like everybody else.
Sorry to burst you ego or anything but trust me that is a good thing!
With working out, we are all created equal.
There is a ground zero.
This means to grow muscle and get strong or lose excess body fat, there only a couple of deniable truths. Despite what instagram and the muscle fitness magazines keep saying.
I may even save you some confusion and money with this piece of writing!
Science of muscle strength growth and strength is that you need to stimulate the muscle just enough to help the growth hormone kick in.
The greater intense stress you can put on the muscle the muscle will recognize this and adapt, how does it adapt by growing and getting stronger.
This means that once the stimulus has been kicked into action, that is all that is needed. Any more than that becomes too much.
And sometimes more isn't better!
Once the muscle has been forced into kicking in the growth hormone, then it is time to allow the muscle to recover. If you train too soon after this this will be detrimental to the muscle recovery and the growth.
So what does that mean?
It means that you must light the spark to allow the fire to grow. That is all you need.
You need to contract the muscle to it's fullest and deepest contraction of muscle fatigue and then move on to another exercise.
How do you make sure that you are contracting the muscle until muscle fatigue?
You need to lift heavy weights and fully use the right technique, with no momentum or kipping. It is about that muscle only. Some of us end up using all sorts of muscles when even doing a simple bicep curl because the weight is too much for us and our ego is dictating what we should be lifting.
Your lift should count for 4 seconds up, 2 seconds in the fully contracted state and 4 seconds down.
5 - 6 reps is enough to really feel it, if the weights aren't too light. Once you can do 8 reps with that protocol then you up the weight by 1 or 2kg.
That could be enough to spark that growth in the muscle, but you should not do any more than 2 sets per muscle because with the right weight and this protocol.
This is the same for everybody as everybody has the same muscles and muscles grow and get stronger the same way for everybody.
You start the spark for the fire.
This is the one and only way to get the muscles to get strong and grow.
This is the fundamental philosophy of 20 Minute Strength Programme.
- Chris
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