A special Guest Post approved and endorsed by the Canadian Italian Stallion – Heart Throb Vinny D 
(that was high school DJ name by the way… it was not self-appointed) http://www.moresignalmoremuscle.com
by Dr. Kareem F. Samhouri, CSCS, HFS Metabolic Fat Loss & Strength Expert
Are you ready for whole new level of muscle?
I’ve got great news for you – I’ve studied Vince’s program inside-out, and I can tell you that you’re in the right place.
His stuff is awesome, and what I’m about to teach you is the perfect complement to your muscle building program if you want people to accuse you of cheating, using steroids, and making the ladies drool while wearing tight v-neck t-shirts, gold chains and white Italian loafers… (Vinny has great styles!)
You may just end up looking that impressive and have to throw out all of your undershirts to save face…
Onward… let’s start with the most important concept I’m going to teach you today:
Think & Grow Strong:
Did you know that you can elicit 30% more contractile strength from any exercise by visualizing yourself doing it first?
You can’t just visualize the last rep, you have visualize each rep, feel your muscle, and integrate as many senses into this picture as possible.
Here’s a muscle visualization checklist that will get the job done every time:
1) What does the gym air taste like as the sweat drips off your lips?
2) How does the ground feel against your shoes? What does the weight feel like in your hand?
3) How does it smell in the room?
4) What will you see in the background during this set?
5) What song is playing on the overhead speakers or in your iPod?
By integrating as many senses as possible with your visualization exercise, you are stimulating more of your brain. The more stimulation, the more strength.
Signal Secrets – My Proprietary Method To Electrify Muscle & Watch Muscle Growth Happen Before Your Eyes:
This ‘Electrify Muscle Method’ works every time. I’ve never shared it with anyone before that doesn’t pay me $140/session to work out in person. Please let me know what you think of it below, ok?
Here’s what you do…
First, hydrate – If you’re behind on water for the day, drink two 16 ounce cups of water within 30 minutes of going to the gym. This increases cellular metabolism and gets you primed to build muscle.
Second, visualize (see checklist above) – do this before you get to the gym and before every set.
Third, flex the muscle you are about to use for 10 seconds. Do this 3x before you perform the set. Not maximally, but gradually. Recruit some, then a bit more, then a bit more. This is called pre-activation.
Fourth, perform the set, while watching breathing pattern – Exhale on Effort
Lastly, just before your final rep, think of the hardest thing you’ve ever done and then go nuts, because this is nothing next to that!
Try this, it works… be sure to let me know how it goes!
The Magic Muscle Set:
What I’m about to teach you is one of the easiest things you can implement tomorrow to start watching your results take off. Here’s exactly what you do:
Start doing a ‘strength-based’ giant set as part of every workout (preferably first or last set of the day, post warm-up of course):
- Main Muscle Group #1 (i.e. legs or power-based whole body)
- Main Muscle Group #2 (i.e. front/back of trunk)
- Little Muscle Group #1 (i.e. calves)
- Little Muscle Group #2 (i.e. triceps or biceps, respectively)
- Reciprocal Inhibition Set – (use opposite muscle groups in combo exercise)
Here’s a practical example:
Exercise #1: Snatch x 6 reps
Exercise #2: Wide Grip Pull-Ups x 6 reps (with weighted vest, if necessary)
Exercise #3: Jump Rope, knees bent the whole time (60 seconds)
Exercise #4: 3 Position Bicep Curls (bicep, hammer, reverse – alternate) x 2 each
Exercise #5: Alternating Spider Plank/Push Up x fatigue or 60 seconds
This way, you tire the big muscle groups first, then you force the signal out to the muscle pair involved, strengthening the overall input to your system. Finally, you turn all the signal off by working the equal and opposite muscle.
Take 4-5 minutes rest before beginning another set.
The #1 Mistake You’re Probably Making Right Now That’s
Keeping You From Getting Stronger, Faster:
You’re not resting enough. C’mon, admit it. More is better, right?
Well, actually, no! When it comes to muscle, overload is better, and it requires rest to recuperate. Energy system training is better and that requires rest to recuperate.
You can actually ‘do more damage,’ so to speak, to your muscle, by letting it ‘charge up enough’ before the following set. Proper rest periods for pure strength are 2-5 minutes before repeating a muscle group. By using the strategy above, you can cheat this a bit and turn the signal off, thereby enhancing the quality of your rest while exercising at the same time.
Unless you’re doing what I teach in DEF (http://www.MoreSignalMoreMuscle.com), though, you’re unlikely to be able to spend most of your time exercising in the gym if you want to get HUGE.
You can still get results, but you’ll probably just have to allot a bunch more time for each workout…
********************
I loved writing this for you – almost as much as I hope you loved learning about it. Please leave your comments below and I’ll be by to answer your questions…
have a great day,
Kareem
********************
When was the last time you got ACCESS to a DOCTOR who actually knows muscle building and fat loss?! Take advantage and post your questions below!
Vince
28 Comments
Leave a Comment
START HERE TO BUILD MUSCLE
JOIN LIVE LARGE TV!
FIND VINCE ON THE WEB
i do not understand why you would want to turn off the nerve signals in this context. how does this benefit the workout?
I liked it. So much useful material. I read with great interest.
hey, may i ask you? after a worlout session right, lets say your muscle felt really soar, how long should you rest before continuing your next workout session. Let's say after two days, it still felt a bit soar, should you just do what you've planned(workout) or should you take a step back, let it rest until it doisnt feel hurt anymore? Tha t is all. Tq.
It's usually a weak, but only you can know when it's time to workout again. If your muscle still aches, wait.
The Post about think and grow strong really helped. Thnx!
Hey Dr. Kareem,
I found this post very informative and refreshing but I have a question about your take on resting periods. I'm a bit confused by your wording. Are you saying you should take 2-5 mins rest between sets while training for muscle growth? If not, what are you trying to say?
If you are saying that, this contradicts many programs that call for 30 seconds rest (like most of Vince's program).
Hope you can answer my question.
Travis
Dr.Kareem,
Great post.
Yo Kareem,
I guess Circuit training is still the best. amazing mini circuit you provided. I am now using final phase fat loss is great programme too. Waiting for the release of your new programme .
Thanks !! =D
Hello Kareem, very interesting information you're giving out to us all, Thank you very much. Basically, the giant set you gave as example is to be done after our workout and be done until we are fully fatigued or is there a range of sets to be done? What other example could you give for this type of giant set just to have a better idea? Thanks in advance!
Yo kareem…..great advices….but the main thing dude is i want to ask is doing heavy weight is good or doing more reps on light weight is better…and i want to give my chest a good shape please giv me some tips…
Thanx dr.
Aakash
Hi, I just started working out about 3 months. I have a question for me and my mates. Muscle group sore the next day OR muscle group do not sore the next day.. which one is a good or bad?
Is it sore = workout hard enough. not sore = not pushing ourself?
I do abdominal exercise, and I use my neck's strength all time. How can I not to use my neck's strength instead just focus on abdominal?
and a quick question here. is eg. monday – pecks & tricep + abdonimal. wednesday – bicep & shoulder and Lats + abdominal. friday – legs & back + abdominal.
is that a good one or its wrong combination.
will like to heard from yous soon.
Look up the phrasing DOMs for muscle soreness. It has got to do with you muscles being shocked after a workout. tense your stomach in abdominal exercises so you dont use your neck.
You should do pecks with biceps, back & triceps, then the rest does not really matter. I do Shoulder and abs and legs on their own day. I will do calves on legs or one of the previous days
However, the more rest between sets slows the workout down and time becomes and issue. With that said, the giant set he has for an example definitely needs a decent rest period, so that makes sense. I keep my workouts at 45 min or less which means all out effort and low rest periods after the initial heavy main lifts.
Good advice though!
So all i have to do is visualize myself doing the excercise and do some extra things before of my training? and i will see amazing result, thats right guys?
Hey Arturo,
well yes… but you're still going to have to work your tail off too!
Intensity breads intense results – never forget this part – only use what's written above as an adjunct
Hey Dr. K,
Great post, you are really unleashing some awesome information. I'm going to incorporate that 5 step strategy the next time I'm in the gym.
I have a question regarding resting between workout sessions. Every time I work my legs or more specifically hamstrings and glutes, my hams get really tight and end up being sore for at least 5-6 days. I tried stretching and various other methods to alleviate the muscle tension but nothing seems to be working. After my last work out where I did some heavy RDLs I even started to get some knee pain about 3 days after the workout.
What would you suggest to help with muscle recovery in this case?
Thanks for your help.
You're welcome!
Glad you enjoyed the info
sounds like you might have to look to your low back. that's my bet! try loosening there first, then go with hamstrings… let me know how it goes!
doc can u help me wit loose skin?
i want to have a firmer skin….
loose skin… sure, but depends how much… sometimes stapling is the only option (like if you were 150 pounds overweight and now you're not at all, hard to regain that)
otherwise, what you want to do is an insane fat loss program like http://MoreSignalMoreMuscle.com & that'll do the trick!
Great stuff doc. Always great to have pros in the mix from different backgrounds.
Ty !
You're welcome Johan – glad you're enjoying it!
hi, im 6,1 and 160pound,im 21 and have recently started working out.i would like a little help with what muscles to train together each time i go to the gym.thanks,
(Vince is a big inspiration)
sure!
there are lots of different theories out there… but it's common to usually train muscles that work together.. instead of memorizing, think about it practically:
When you do a pull up, which muscles do you use? (lats, biceps) – so train both on the same day.
How about a squat? quads, calves, glutes (some hamstring as well) – so train them together…
make sense?
Chest and Biceps
Back and Triceps
Shoulders
Legs and Abs
If you just starting out do lower weights and high reps, vince says its best to build a foundation
any more tips that could help me would be much appreciated.also,whats the best way to train my back?
Imagination is the key,
to growing muscle infinitely,
This is what you taught me,
and the other “Vince” wanna be’s,
More please!
You see it just isn’t enough
I wanna be big and I wanna be tough
I know all I am is a diamond in the rough
But I’m striving real hard to end up buff!!
…Wish me luck…
I dig your poem!
keep up the great attitude!
That rocks man!