By Jeff Anderson
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When an earthquake unleashes
its fury, there's also a series of "aftershocks"
that roar through an affected area and can hit within a few
hours...or even DAYS later!
When it comes to building muscle,
you can use a similar "aftershock" technique that
will not only increase muscle fiber activation...
...but GREATLY increase your
mass-building capacity!
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I'm currently in a "mass building"
cycle and this technique comes straight out of my "Advanced
Mass Building" program (though you've probably
never heard it explained this way before).
Here's how it works:
First, you're going to be supersetting
two exercises (performed back-to-back), both targeting the SAME
muscle group. For this example, we're going to use everyone's favorite...the
CHEST!
Your first exercise is going to be
an isolation exercise that uses a "super stretch" movement.
An example of this would be incline dumbbell flyes where, at the
bottom position, your arms are below the body and you can feel a
"stretch" in the targeted area.
Your second exercise is going to be
a compound "power mover" where you can push a lot of weight.
For this example, we're going to work the incline barbell bench
press.
By first performing your isolation
exercise and getting a deep stretch at the bottom of the movement,
your muscle fibers get extremely elongated. Your body, as it's programmed
to do, senses this extreme stretch position as a potential "crisis"
and triggers what's known as a "myotatic reflex" - a hyperstimulation
of the central nervous system to ward off injury by calling in more
muscle fibers around the targeted area to help out.
(Note: I'm not talking about "ultra-stretching"
the muscle to the point of injury. Just lower the dumbbells in a
controlled fashion until you feel a deep - but safe - stretch in
your pecs, then raise the weight to the top position)
This initial hyper-stimulation of
your muscle fibers is the perfect setup for your next exercise that
uses the "aftershock" of the myotatic reflex to activate
even more muscle fibers. Compound exercises like the incline bench
press are ideal for this type of training because your first set
isolated your targeted muscle group first and now you can get help
from your other supporting muscles (like your shoulders and triceps)
to push more weight and hit your Type II muscle fibers even HARDER!
Not to be confused with simple "pre-exhaust"
training, this myotatic reflex training looks deceptively similar
and simple...but the effects are felt deep in the epicenter of your
muscles where real growth begins!
Books By "The Muscle Nerd,"
Jeff Anderson
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A 4-week program designed for
the bodybuilder looking to take their mass building efforts
to the next level, Advanced Mass Building offers an entirely
new way of training that's being hailed by experts as "a
training breakthrough that will put other muscle building
programs to shame!".
Take the "4-Week Challenge"
yourself and you'll NEVER train the same way again... GUARANTEED!
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Listen in as
some of the world's TOP TRAINERS weigh in on their very
BEST TIPS for ccomplishing ONE THING...MASSIVE PECS!
Everyone from
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School" trainer reveal 57 of the very best chest training
tactics you'll find ANYWHERE in this "plug & play"
audio series. Your chest
training workouts will NEVER look the same!
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Click
here to learn more about
Advanced Mass Building
Click
here to read our review of
Advanced Mass Building
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Click
here to learn more about
Underground Chest Training |
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About
The Author
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Sick of looking at his
unchanged 6'2”, 142 lb. body year after year and
trying unsuccessfully to build muscle through every
bodybuilding program he could get his worn out little
weight gloves on, Jeff decided to take matters into
his own hands!
Earning the name "Muscle
Nerd" for his driving need to research cutting
edge advances in what it REALLY takes to build muscle
and burn fat, he's created some of the most sought after
mass-building and fat-burning programs on the planet.
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