This is part III. Make sure you read part I and part II.
Muscle growth is a defense mechanism. To speed growth you must force change.
Given the proper diet, your body will make more muscle as a result of certain environmental “threats” or stressors. To create the fastest muscle growth, you need to work your mucles to failure (I mean motherfucking cruel, unforgiving, uncomfortale, 100% absolute FAILURE) within a certain timeframe, or “time under tension”. Usually this is no longer than 60 seconds, and between 6-12 reps. That is why heavy weights are required! This ensures that all your muscle fibers are recruited before lactic acid buildup causes premature muscle failure.
Performing sets for too long with high reps does not allow you to reach the actual limit of your strength. With high reps, we are forced to stop, as lactic acid becomes too much for the muscle to handle, and ATP production becomes limited. Your muscles simply run out of energy before the limit of their strength is reached. There will be growth, but it is slower, and recovery takes longer. Therefore, high reps are a WASTE OF TIME, mang!
So, we lift heavy, and lay the foundation for muscle growth through adaptation.
We also eat right, to speed recovery and promote positive gene expression, while maximizing cognitive ability and testosterone production. We get sun (Vitamin D baby!), and we get plenty of rest.
Recovery is just as important as lifting heavy things
Rest between each set allows ATP to recover, and lactic acid to leave the muscle. If you aren’t resting for a few minutes between sets, you may as well be doing one of those stupid high-rep workouts like everybody else!
Rest days are just as important, because once you kick your own ass in the gym, you gotta heal up, baby! During a lifting session, you are actually in a catabolic state, but you are triggering something that comes after: the anabolic state! Adaptation can only happen if you give your body time to build new tissues and recover.
If you keep picking a scab, does it ever heal?
Don’t get confused by magazine programs and other useless crap.
Strength, power, size, mass, toning. Whatever you call it, IT IS ALL THE SAME. Building muscle and burning fat happen SIMULTANEOUSLY given a proper diet. I seriously hate anyone who says “I don’t want big muscles, I just want to tone”. Give.me.a.fucking.break! It is all the same, the only thing that matters is how fast you get there. Anyone with an elementary education should say “I want to change my body as fast as possible, and not waste hours in the gym every day”. If that’s not you, why are you reading this?
I wrote this in “How To FAIL At The Gym pt II”.
Now ladies, don’t get all worried about “blowing up” or “looking like a dude”. Women naturally have less testosterone than men, so it’s naturally more difficult for them to build muscle and burn fat. That means women (for the most part) who train just as hard as men, given a similar amount of work, will see less results than men. Why would you want to fuck around wasting time at the gym, when you can do it faster and better with HARD WORK? Once you reach your desired body composition, you can maintain! Trust me, you won’t just wake up one morning looking like the Hulk. Progress takes time, but it takes less time when you follow the right method!
Over time, our goal is to overload the muscle by increasing the weight a little bit each week. Basically, once you reach about 12 reps for a certain exercise, add a little weight the next week. This keeps you within the anabolic threshold, while making sure you get measurably stronger. And if you’re getting stronger, you’re making PROGRESS. (fun fact, muscle strength is directly proportional to muscle size. Stronger IS bigger).
Strong is the new skinny.
How does this all relate to burning fat?
With a clean Paleo/Primal diet and lifting heavy, our muscles grow, and our metabolism gets better at burning fat. More muscle = more mitochondria, and more mitochondrial adaptation to fat burning. A common misconception is that we go to the gym to get big or burn fat. What actually happens at the gym? We are causing an adaptation, so that our muscles grow later on (recovery), and we burn fat all day long instead of glucose (#Winning).
Cardio has limited potential for changing body composition and burning fat, because it does not push your body to it’s limit and force adaptation. What we do in the gym should cause positive adaptations and changes LATER ON. Doing intense lifting workouts, along with high intensity interval training, or Tabata Sprints every once in a while, is going to give us more fat burning. Sprints rapidly deplpete your glycogen stores. The rapid glycogen depletion makes your body realize that your need for energy (ATP) has become much greater, and forces your body to create more mitochondria. This also forces the mitochondria to learn to burn fat for energy rather than glycogen. THIS is the outcome we are looking for: fat burning ALL DAY LONG, not just in the gym.
The side effect of this is greater stamina. A marathon runner who trains their body to burn fat will find it more difficult to “hit the wall”, or “bonk”. This is a good thing.
A good method for intervals or sprints is a quick warm up sprint, at about 80% effort. Once you feel ready, you will have to go ALL OUT with 100% effort. Pretend you are running for your life away from a hungry lion, or whatever.
You will sprint with all your soul and effort for about 20 seconds, then rest for 3-4 minutes. Do it like this a handfull of times, between 4 and 6 reps. You can do this on machines too set on high resistance, just don’t try it on the treadmill!
Ask me how I’m so awersome! yup!
I follow the free MuscleHack Gym Routines. Scientifically proven to work, dammit! (I’ll never promote name brands or anything that costs money. I don’t have anything to gain from promoting things. If it friggin works, I’m gonna friggin tell you about it! Because I’m that cool).
Tell me what you thunk about my post! And then? Go lift heavy shit brah!