How Much Weight Can I Lose In 4-5 Months 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 right now… “What the heck are high-threshold motor units?” They are your best friends if you want to build muscle, strength and power fast. Your muscle fibers work together to perform movements in groups or units. Like an army platoon, these groups of muscle fibers come together in tight formations to carry out their duties. High threshold motor units (HTMUs) are the strongest muscle fiber groups in your body. They lie around, waiting to be used for only the most demanding muscular tasks.

But here’s the problem… Many weightlifters and muscle building enthusiasts don’t engage these motor units properly, if at all. They go to the gym or work out at home and rarely reach the level of intensity needed to recruit these high-threshold muscle fibers. Or, if they do engage them, they do so in a haphazard manner without the consistency or planning needed to build true strength and size.

Remember that…consistency and planning. In order for muscles to grow, they must be repeatedly exposed to the same training stimulus over a period of time until adaptation occurs. Consistency and sticking to a long term plan for your training is key… Not jumping from training routine to exercise routine like most people. So incorporate the training regimen I describe below into your annual schedule.

How to Smash Your HTMU to Increase Your Strength and Size in the Shortest Time… Lift a few weeks of maximum weights for all your multi-joint exercises like the barbell squat, deadlift, barbell bench press, barbell shoulder press, lat pulldowns, bent-over rows, etc. The best schedule for this workout is to work out Monday, Wednesday, and Friday, or Monday, Tuesday, Thursday, Friday. Be sure not to exercise more than two days in a row. For this type of training, it’s best to do an upper/lower body split.

If you split your upper and lower body, try an AM/PM split on the SAME DAY. For example, you could do a 30-minute upper body routine on Monday morning. Then in the late afternoon or early evening, work out your lower body. If this split doesn’t fit into your schedule, then just do 3 intense sessions per week alternating upper and lower body sessions. Be sure to alternate between two upper body sessions (and 1 lower body) one week and two lower body sessions and one upper body session the following week. This will ensure that you hit your upper and lower body equally during each two-week period. You can also do the above upper body and lower body exercises 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 max in week 1, then use 85% of your one-rep max in week 2, and finally in week 3 use 90% (or more) of your max. one repetition. Do 4-5 sets of each lift, resting 3 minutes between sets. For this type of training, you need full rest between sets. In terms of reps, you should be doing around 8-10 reps for 80% of your 1 Rep Max 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 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 load. In less than a week you will notice a definite increase in strength. For example, by the third workout (Friday), the weight used on Monday should “feel” lighter than when you lifted it on Monday.

This is an adaptive response of your body that becomes more efficient when lifting a specific weight for a specific exercise. Over the coming weeks, you will again see an increase in strength, and because of the increase in strength, your muscle mass will also increase. Keep in mind that gains in muscle mass lag behind gains in strength. So once you increase strength, it will take time for muscle mass to develop.

After this 3 week cycle, do the whole thing again – except this time use dumbbells for all 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 would when using a barbell. Don’t be surprised if you hit personal bests on big reps like the squat and bench press. Of course, this strategy assumes you’re eating right and getting adequate rest and sleep. If not, your hard work will be wasted and you will gain nothing but sore muscles and great disappointment.

The benefits of activating your high threshold motor units… Scientific research and lifters who do this type of training have proven that you can increase your strength in days and your weight in weeks… not months! And with an increase in strength comes an increase in muscle fiber thickness and muscle fiber count, making you bigger and stronger.

Strength and size are closely related, although the relationship is not 1 to 1 (that is, a certain increase in strength does not result in a corresponding increase in size). These gains can only occur if you engage your HTMU in a methodical and consistent manner. Don’t do this type of training without a good plan or you could do more harm than good. After 6 weeks of this type of training, you can take a break of 5-7 days to let your body fully recover and grow, grow, grow!

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