Long Term Exercises Schedule To Lose Weight And Gain Muscle Build Muscle Fast by Activating Your High Threshold Motor Units

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Build Muscle Fast by Activating Your High Threshold Motor Units

Okay, you’re probably muttering to yourself by now… “What are high threshold motor units?” Well, they are your best friend if you are looking to build muscle, strength and power fast. Your muscle fibers work together in groups or units to perform movements. Like an army platoon, these groups of muscle fibers bind together in tight formations to carry out their tasks. High threshold motor units (HTMUs) are the strongest groups of muscle fibers in your body. They are lying around waiting to be used for only the most difficult muscular tasks.

But here’s the problem…Many weightlifters and muscle building enthusiasts don’t do these motor units well, if at all. They go to the gym or workout at home, rarely pushing themselves to the level of intensity necessary to recruit these high threshold muscle fibers. Or, if they do, they do so in a haphazard manner without the consistency or planning necessary to build real strength and size.

Remember that…consistency and planning. In order for muscles to grow, they must be repeatedly challenged by the same training stimulus for a specific period of time until an adaptation is made. Consistency and following a long term plan for your training is key… Don’t jump from workout routine to workout routine like most people do. So, make the training regime I describe below part of your annual plan.

How to blast your HTMUs to increase your strength and size in the shortest possible time… Lift for several weeks with maximum weights for all your multi-joint exercises such as the barbell squat, deadlift, barbell bench press, barbell shoulder press, lat pulldown , bent-over barbell rows, etc. The best schedule for this training is working from Monday, Wednesday and Friday or Monday, Tuesday, Thursday, Friday. Be sure not to train more than two days in a row. For this type of training it is best to do an upper body/lower body split.

If you​​​​​​are upper and lower body splits, try an AM / PM split on the SAME DAY. For example, on Monday morning you can do a 30-minute upper body routine. Then in the late afternoon or early evening, do your lower body exercises. If you can’t fit this split into your schedule, just do 3 intense sessions per week, alternating upper and lower body sessions. Be sure to alternate between two upper body (and 1 lower body) sessions one week, and two lower body sessions and one upper body the next week. This will ensure that you hit your upper and lower body equally over every two week period. You can also do the upper body, lower body split workouts on Monday (upper body), Tuesday (lower body), Wednesday (rest), Thursday (upper body) and Friday (lower body).

Loads, sets, reps and rest periods… Start with 80% of your one-rep maximum in week 1, then use 85% of your one-rep maximum in week 2 and finally in week 3, use 90% ( or more ) of your max. Do 4-5 sets of each lift, resting 3 minutes between sets. For this type of training you need complete rest between sets. As for reps, you should do about 8-10 reps for 80% of your 1 Rep Max; 5-7 reps for 85% of your 1 Rep Max; and 3-5 reps with 90%+ of your 1 Rep Max.

Each week you will engage more of your high threshold motor units as the weight increases and your body responds by recruiting more fibers and thickening existing ones to handle the loads. In less than a week you will notice a definite increase in strength. For example, by your third workout (on Friday), the weight used on Monday should “feel lighter” than when you lifted it on Monday.

This is your body’s adaptive response that becomes more efficient when lifting a specific weight for a specific exercise. In the coming weeks you will see your strength regain and your muscle mass will also increase due to your increase in strength. Keep in mind that gains in muscle mass lag behind gains in strength. So once you have increased strength, it will take a little time for muscle mass to develop.

After this 3 week cycle, do the whole thing again – except this time, use dumbbells for all your lifts except the squat. This will really challenge your high threshold fibers as they will be forced to stabilize the heavy weights more than you do when using a barbell. Don’t be surprised if you set some personal bests in your big lifts, like the squat and bench press. Of course, this strategy assumes that you eat well and get an appropriate amount of rest and sleep. If not, your hard work will be in the way and you will get nothing except sore muscles and a lot of disappointment.

The benefits of activating your high threshold motor units… Scientific research and lifters who perform this type of training have proven that you can increase your strength in a matter of days, and your mass in weeks… not months! And with increases in strength come increases in muscle fiber thickness and the number of muscle fibers, both of which make you bigger and stronger.

Strength and size are closely related, although the relationship is not 1 to 1 (meaning that for some strength increases you don’t have a corresponding size increase). These gains can only occur if you engage your HTMUs in a methodical and consistent manner. Don’t do this type of training without a good plan or you could end up doing more harm than good. After 6 weeks of this type of training, you can take some time off, 5-7 days, to fully recover your body and grow, grow, grow!

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