Build muscles quickly by activating your motor units with high stimulus threshold

Build muscles quickly by activating your motor units with high stimulus threshold

Okay, you're probably muttering to yourself right now... "What the heck are high threshold motor units?" Well, they are your best friend if you want to build muscle, strength and power quickly. Your muscle fibers work together in groups or units to perform movements. Like an army platoon, these groups of muscle fibers band together in tight formations to accomplish their tasks. High-threshold motor units (HTMUs) are the strongest groups of muscle fibers in your body. They lie 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 activate these motor units properly, if at all. You go to the gym or work out at home and rarely push yourself to the level of intensity needed to recruit those high threshold muscle fibers. Or, when they do hire them, they do so in a haphazard manner, without the consistency or planning required to build real strength and size.

Remember ... consistency and planning. So that muscles can grow, they must be challenged again and again for a certain time by the same training stimulus until an adjustment has been made. Consistency and follow -up of a long -term training plan are the key ... Do not jump from training routine to training routine as most people do. So make the training program that I describe below, part of your annual plan.

How to blow up your HTMUS to increase your strength and mass in the shortest possible time ... Live for several weeks with maximum weights for all your multi-joint exercises such as barbell squats, deadlifts, barbells bank press, barbells, barbells, Latzug, barbell rudder, etc. The best schedule for this training is Monday, Wednesday and Friday, Tuesday, Thursday, Friday. Make sure not to train more than two days in a row. It is best to make an upper body/lower body split for this type of training.

If you share the upper and lower body, try it on the same day with an AM/PM split. For example, you could make a 30-minute upper body routine on Monday morning. Then do your lower body exercises in the late afternoon or early evening. If you cannot integrate this division into your schedule, just make 3 intensive sessions per week, alternating upper and lower body sessions. Make sure you alternate between two upper body sessions (and a lower body unit) and in the following week two lower body sessions and an upper body unit. This ensures that you strain the upper and lower body evenly every two weeks. You can also carry out the above-mentioned split workouts for upper body and lower body on Monday (upper body), Tuesday (lower body), Wednesday (calm), Thursday (upper body) and Friday (lower body).

Pollution, sentences, repetitions and resting phases ... start in week 1 with 80 % of your maximum value for a repetition, then use 2 85 % of your maximum value for a repetition in week and finally use 3 90 % (or more) in a week. ) of your one-red maximum. Make 4-5 sets of each exercise and take a 3-minute break between the sets. For this type of training you need full breaks between the sentences. With regard to repetitions, you should make about 8-10 repetitions for 80 % of your 1 reimbursement maximum; 5-7 repetitions for 85 % of their 1 reimbursement maximum; and 3-5 repetitions with 90 %+ of your 1 reimbursement maximum.

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

This is your body's adaptive response, becoming more efficient at lifting a specific weight for a specific exercise. In the coming weeks you will see strength gains again and your muscle mass will also increase due to your strength gains. Remember that muscle mass gains lag behind strength gains. So once you build strength, it will take a while to develop muscle mass.

After this 3-week cycle, repeat the whole thing again-except that this time you use dumbbells for all exercises except squats. This will really challenge your muscle fibers with a high stimulus threshold because they will be forced to stabilize the heavy weights more than they would do with a barbell. Don't be surprised if you achieve some personal best in your big exercises such as squats and bench presses. Of course, this strategy presupposes that you eat properly and get enough calm and sleep. If not, your hard work will be free and you will not win anything except sore muscles and a lot of disappointment.

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

Strength and size are closely connected, although the ratio is not 1 to 1 (which means that they will not have a corresponding increase in size during some increases in the strength). These profits can only be achieved if they use their HTMUs in a methodical and consistent way. Do not carry out this type of training without a good plan or you could end up with more harm than benefit. After 6 weeks of this type of training you can take a break, 5-7 days so that your body can relax and grow, grow, grow!

Inspired by Robert Thomson