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)
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, 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,
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!
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