Gain Muscle Workouts...

Finally, strength workouts for the thinking person... 10 exercises 5 seconds each All the muscle you want! Guaranteed.       Four Workouts From Today You Can Be Stronger Than You've Ever Been!My name is Pete Sisco and I have developed a better way to lift weights and build muscle. I’ve been telling people about it for a several years. I’d like to explain my training to you as if you and I knew each other and you just wanted plain talk without the psychological sales tricks used to manipulate and pressure you.Here goes.There is a huge amount of confusion in the realm of strength training, or weightlifting or bodybuilding or whatever name you want to give to the task of making your muscles and body stronger. I think the confusion is spread deliberately so that people become reliant on ‘experts’ to help them. As George Bernard Shaw said, “Every profession is a conspiracy against the layman.”But the honest truth is there are only a handful of very easy to understand fundamental rules that govern muscle and strength building. And once you know what they are you can quickly tell whether or not a training method is rational. I’ll tell you those fundamentals right now.The Law of Muscle Fiber ActivationEvery muscle basically consists of million of individual muscle fibers. When it receives an electrical signal from the brain a fiber contracts and becomes smaller. To visualize, picture a one inch long fiber suddenly contacting to ¼ inch. (Or a 4cm fiber contacting to 1cm, for my metric friends.) That simple function is responsible for all movement in the human body. From a watchmaker’s fine tinkering to swinging a sledgehammer, muscle fibers create all motion. OK, here is the important characteristic we need to know about. When a muscle fiber is activated it contracts completely, not by degrees. So it either contracts fully or it does not contract at all. Who cares?You do (or, at least, you should), because this fact – above all others - determines how you should stimulate your muscles to get bigger and stronger. For example, when your biceps muscle tries to curl a dumbbell that is 30% of the maximum you could lift it does not activate 100% of the muscle fibers to contract with 30% of their power. They can’t do that. They can only contract fully and completely. What happens is 30% of the fibers contract fully, lifting the dumbbell, and 70% of the muscle fibers do nothing and therefore – this is important – 70% of the fibers receive no stimulation to grow bigger or strengthen.That’s the way muscles work. It’s been known for nearly a century and it’s simple to understand. Your body only uses the muscle fibers it needs to use and no more. This is the law of muscle fiber activation and it’s why we need to lift heavy weights if we want to stimulate as much of a target muscle as possible.Muscles Must Be Stimulated In Order To GrowThe second critical concept is also very easy to understand. For this concept the analogy of the suntan is often invoked. Your skin has the ability to adapt to bright sunlight by growing darker. It will do this only if it must and only if the stimulation is sufficient. Sit under a shady tree or a car’s dome light and you get no tan. Everyone understands that.Muscle also has the ability to adapt by growing bigger and thus stronger. But it will do so only if the stimulation is sufficient. Lift a relatively light weight and there is no need for your body to adapt. Lift a relatively heavy weight and you get stronger. And, just like the tan analogy, you can get slightly stronger (a bit of a tan) or maximally stronger (a very dark tan). Stimulation is the indispensable condition. Studies at Harvard University proved that muscle grows even without testosterone, growth hormone, insulin and even food! Obviously, none of those is desirable, but the point is stimulation is the central issue if you want to build bigger, stronger muscles. In fact, even if you injected steroids, HGH and a bunch of the other misused and abused drugs into your body but did not lift weights, you would not grow new muscle. RecapOK, so far we know this. a)  Muscle will only grow if it is stimulated to grow. b)  The required stimulation is the use or activation of many muscle fibers. c)  The way we activate the most muscle fibers is by lifting the heaviest weights possible.(Note to women. ‘Heaviest weight possible’ might be 20 lbs for you so please don’t be intimidated by what could be construed as macho talk. ‘Heavy’ is a relative term. So don’t go away, this training really will help you reach your weight and fitness goals.)   So far we don’t need any experts or professionals to understand that, right? And it meets the common-sense test; if you want to get stronger you need to lift weights that are heavier than you are used to lifting. And, your body will only adapt if it needs to adapt. Nothing controversial there.Knowing a, b & c, How Can We Engineer a Better Workout?We lift weights because muscle grows in response to high intensity overload. Just pumping your arm up and down all day won’t increase its muscle size or strength. But if you hold a heavy weight in your hand while you pump up and down, your muscle has to work at a higher rate of intensity…and that triggers new growth.That’s easy to understand, right? So if you want to increase the size, strength and tone of, for example, your chest muscles…you’d do a high intensity chest exercise. But guess what? Nobody seems to know what exercises really deliver high intensity. Why can I say that? Because I actually measured the intensity of the ten most popular chest exercises and I know what intensity they really generate.Look at this chart:This chart shows the relative intensity of the ten most common chest exercises. Every time I go in the gym I see guys doing number 2 “to really blast the chest.” And number 4 might be the most recommended chest exercise of all time. But as you can see for yourself, numbers 2 and 4 deliver only a fraction of the intensity of the best chest exercises. So doing the others is inefficient and a waste of your time and effort because they can’t possibly deliver the results of the top exercises…and this isn’t my opinion, it’s a law of physics!I also used multiple test subjects to scientifically determine the most effective and efficient exercises for biceps, triceps, forearms, upper back, lower back, shoulders, traps, abs and legs. The very best exercises for each muscle group are the ones used in my workouts.Knowing the importance of intensity and the exact exercises that deliver it best is the first step in engineering the ultimate training program. Because it's only logical to use the exercises that activate the most muscle fibers.Next, we need to know about a second aspect of human strength. Time vs. DurationThe higher the intensity of muscular output, the shorter the duration must be. This is another easy principle to understand. For example, humans can run really fast…but only for about 100 meters. Or, humans can run for 26+ miles…but only at a slower speed. Fine. Now…can you guess how this law applies to maximizing the intensity of muscular output during a workout in the gym? Since I absolutely love graphs, I’m sneaking in another one…With my training, each exercise is completed in 5 seconds. Because I know the longer you can lift a weight, the lighter is has to be. And remember how we talked about a lighter weight only activating 30% of muscle fibers? Well, we want to use weights that activate as close to 100% as we can get. That means they have to be heavy...and that means we can only lift them for a very short amount of time. If you want a very high intensity workout, it must be very short. But how many times have you been told to do an enormous workout routine that takes 1+ hours? How can that possibly have the level of intensity of a routine lasting a total of less than one minute? It can’t. Again, this is not my opinion…this is a universal law.  OK, do you see where we’re going so far? First you need to know the very best exercises for delivering the highest overload to each muscle group. Then you need to use those exercises in the best possible way to maximize overload and minimize the time spent doing it. And that’s very good news. It literally means short workouts are more beneficial and efficient than long workouts. Wow! But it gets even better when you learn the next law of human physiology:The more intense your workouts, the more rest you need between workouts. Since the way you keep progressing toward your muscle size and strength goals is to increase intensity on each workout, it means you train less and less frequently as you get stronger. Look at it visually: With a low intensity workout, you don’t need very much rest time. That’s why so many people can start a program of lifting weights two or three times per week and make some decent progress. But as you get stronger, your workouts get more and more intense…and you absolutely, positively need more time off.Yet how many times have you been told to keep training three days a week? That strategy must ultimately fail…it leads to “plateaus” “staleness” thinking you are a “hardgainer” and all the other maladies - including fatigue and susceptibility to colds and flu - to which trainees fall prey. Because universal biological laws can not be broken. Ever. (P.S. The truly desperate turn to injecting illegal drugs as a means to cheat their body’s metabolism and natural safeguards. Ultimately, that will fail also but with even worse health consequences.) Below is an illustration of...

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