Jamin Thompson's Perfect Body Prescription

It’s been a long week and the weekend is finally here. Time to parrrrtay!

Sometimes I crack myself up! LOL!

But anyways, back to business.

Hopefully my “motivational” speeches earlier in the week did their job, and if they did…I bet  you are probably dying to hear me FINALLY tell you how to bust through that stubborn plateau. But…if you already have all of the muscle you need or know everything there is to know about bodybuilding, you can just close out this page. Trust me I won’t take it personal.

For the rest of you who are still with me, I am about to share with you some information that can take your gains to a whole new level. And since you have stuck with me this far, I’m going to hook you up just like I promised. You have my word that this information has the potential to change the game for you – not just help you hit your genetic potential – but go beyond your genetic potential so I’m extremely excited for you.

And while some of the untapped targets we discuss are going to go “over your-head”; some are going to sound “repackaged”; some are going to be brand-spanking new; and some will be game-changing content; you can rest assured that all of it is the real deal and works!

Whether you’re a male or female; young or old; have never touched a weight or are an old veteran, I’m confident this information will “stir you up” at a deeper level of your being and help you go way past your genetic potential in the gym and help you become the baddest dude or sexiest chick around.

Igniting new muscle growth and blowing beyond your genetic potential boils down to these 12-anabolic targets. If you’re emphasizing one more than another, you’ll be limited in your growth. If you neglect a handful, you’re gains will be limited. If you are only unlocking 1 or 2 factors then, of course, you’re going to hit a rut and see your progress stall. Basically, after I reveal to you these 12-anabolic targets to muscle growth you’ll get an idea of how far away you are from unlocking your full potential and then going beyond it.

If you’re currently only unlocking 2 or 3 of pathways (most people are lucky if they are hitting 2 or 3), then consider that very good news because your body has a lot of room to grow. If you’re currently unlocking 7-8 of these, then consider that good news, your body still has room to grow as well. Bottom line, until you unlock all 12 of these anabolic targets to muscle growth, you’re leaving a lot of your gains on the gym floor and I’m here to help you go beyond your genetic potential.

So with that being said, here’s the info you need to know:

Untapped Anabolic Target #1 – Positions of Flexion Training

Here’s why it works: You can use three different angles each workout to hit each muscle group.

How to use it: Use a mid-range mass builder exercise such as a multijoint/compound movement to hit the bulk of the muscle fibers first. Great examples of exercises to use are squats, deadlifts, shoulder presses and the bench press. Next you select an exercise that targets the muscle from a stretched position – a very vulnerable angle that forces a lot of untapped fiber recruitment. For example, I like to use incline bicep curls for this purpose.

Finally, you select a peak contraction exercise, which challenges the muscle to contract against resistance. This further helps activate every single muscle fiber without over fatiguing or over killing specific movements of a muscle (a very common mistake). A good example of a peak contraction exercise is a tricep kickback.

Methods you can experiment with: When you split up your bodyparts, I see very little reason to incorporate more than 3 exercises per body part. Each body part should have a mid-range movement, a stretch movement and a contraction movement to maximize all the muscle fibers and prevent overtraining. You can get a killer bicep workout using only standing barbell curls, incline bicep curls and concentration curls.

Other details: Positions Of Flexion is the most sensible way to organize your exercise choices instead of the shotgun way of just picking a multitude of exercises for a body part without any specific reason, purpose, or strategy.

Untapped Anabolic Target #2 – High Speed and Maximum Acceleration Lifting

Here’s why it works: three simple words: quality over quantity. If you start a set without recruiting the maximum number of muscle fibers you are making poor use of your energy and time…and continuing a set after your muscles are exhausted means you’re working with even less motor units than you had at the start of the set.

How to use it: try to accelerate the bar as rapidly as possible while still controlling the weight. Keep in mind that the actual speed the weight moves doesn’t matter as much as your attempt to move it as fast as possible. Your goal is to send the strongest possible signal from your brain to your muscles, activating the biggest motor units. Remember, effort is everything! Stop your sets when your max speed slows down. The goal is to work with as many motor units as possible and as often as possible.

Methods you can experiment with: I’ll give you the most powerful method: reverse the sets and reps with whatever program you’re doing currently (in most cases). For example, if you’re doing 3 sets of 10; start doing 10 sets of 3. If you’re 4 sets of 8; start doing 8 sets of 4. Do this for the next 3-weeks and watch new muscle explode off your frame.

Other details: Adjust the rest periods to at least 2 minutes if you’re reps drop under 5 reps and allocate more time in the gym.

Untapped Anabolic Target #3 – Nervous System Activation via Unstable Surface Training

Here’s why it works: unstable training can increase muscle activation due to increased demand on the neuromuscular system in order to stabilize the articulation of joints caused by an unstable  surface used as the base of support.

How to use it: unstable training (performing a pushup with your hands on a stability ball) does result in a decrease in force production, which prevents maximum motor unit recruitment. Unstable surfaces do “wake up” the nervous system and its best application is to perform these exercises prior to the real strength training exercises.

Methods you can experiment with: you don’t have to use an unstable exercise for every body part or exercise, but it can be excellent for a stubborn muscle group. A stubborn muscle group is often a result of the lack of activation of the CNS, thus using an unstable exercise could fix the problem. Let’s use for example pushups on a medicine ball or stability ball superset with a DB chest press. The superset method is best practice and should be used earlier in the workout as unstable surface exercises are fatiguing. Another example, squats on a BOSU ball or stability ball followed by barbell squats.

Other details: you don’t always have to be on an unstable surface to “wake up” the nervous system. You can perform exercises on 1 foot, with your eyes closed; or create a situation where your base of support is limited.

Untapped Anabolic Target #4 – Nervous System Training with Plyometric Work

Here’s why it works: it increases concentric power and force output. This happens by improving the structure of your muscles/tendons/ligaments, muscle reflexes and the nervous system. The primary reason this helps us gain muscle mass is, plyometrics increases the activation of the high threshold growth fibers.

How to use it: incorporate high intensity versions of plyos for a 3-weeks continuum. Incorporate a lot of depth jumps (and variations) as well as depth push-ups (and variations). The basic application of depth jumps is to set up a platform that you jump off of and as soon as your feet hit the floor, you explode and rebound back to the platform.

Methods you can experiment with: Start with lower platforms and focus on the quality before increasing the height. Ensure you’re properly warmed up and do these at the start of your workout because they are very difficult when you’re fatigued.

Other details: Plyos should not be done more than 3 times per week whether you’re a beginner or advanced.

Untapped Anabolic Target #5 – Extended Time Under Tension to Activate the Metabolic System

Here’s why it works: it forces quality lifting and eliminates the stretch shortening cycle (lifting with momentum, i.e. mechanical energy). This method is great if you’re an athlete doing speed training, but for optimal muscle hypertrophy, taking advantage of momentum is not always optimal.

How to use it: Time under tension (TUT) determines the speed of movement and the training effect received. Each body responds differently to the speed of movement and it’s critical to find out what speed of movement works for you and to align the lifting speed with the corresponding training effect you’re seeking.

Methods you can experiment with: if you’re a traditional bodybuilder who always uses slow and controlled movements, you should incorporate some explosive lifting speeds into your routine. If you’re a traditional powerlifter always relying on explosive movements, consider some slower and more controlled movements, creating a high amount of intramuscular tension during the entire set. The bottom line – there is a time and place for every lifting speed.

Other details: the most critical detail is not figuring out which lifting speed is the most effective but how to periodize (plan) each speed into your program, when to do it and how long to stay on each phase.

Untapped Anabolic Target #6 – Significant Amounts of Unilateral Lifting

Here’s why it works: it’s harder for the body to recruit the high threshold motor units (growth fibers) during bilateral movements than during unilateral exercises. Beginners often hit a plateau because of an inefficient nervous system so they can’t recruit the high threshold growth fibers. People with longer limbs experience the same difficulty in recruiting their high threshold motor units.

How to use it: incorporate 3-week training blocks of pure unilateral (one arm or one leg at a time) movements to better recruit the nervous system and ultimately improve the recruitment of the high threshold motor units when returning to bilateral movements.

Methods you can experiment with: Don’t drop all of your bilateral work and use this method sparingly, especially if you’re not a beginner or have shorter limbs. Here are unilateral exercises to target each side independently or alternatively: alternating lunge, 1 leg-curl, 1-leg deadlift, 1-leg squat, step ups, 1-leg hop, 1-leg pres, 1-leg stiff leg deadlift, 1-leg back extension.

Other details: Better training and regular inclusion of unilateral training will optimize bilateral training and maximize the high threshold motor units for growth.

So there you have it. The first six muscle building targets. I’m sure you have a lot of questions, which is why this conversation does not end here. Tomorrow I will share the final six targets, and over the course of the next week and a half, I’m going to be sharing with you a bunch more unusual muscle building tricks you can start using right now to build muscle beyond your genetic potential.

So be on the lookout for my regular emails and check the blog regularly so you don’t miss out.  If you are serious and are ready to finally quit using your genetics as the lame excuse for your lack of success and blast through the wall to get to the next level…then just sit back and enjoy this ride because THIS WEEK, you’re getting bailed out!

Talk so you soon,

Jamin

Just a few quick points before I get into the meat & potatoes of this post:

1. I appreciate your readership. I could not do what I do without YOU! So thank you

2. Thanks for telling me why you want to go beyond “average” and push your potential to the limits! We’ve had a bunch of cool and inspiring comments so far and if you haven’t shared how or why you want to look like or be something greater from August 2010 and into the future, just click here to share.  You can also get inspired by my most serious readers.

3. In the next 7 days, I’ll be showing you the exact advanced muscle building routines you should be using from this point forward to blow beyond your genetic potential. So be sure to tune in and subscribe because you’ve probably never seen or heard anything like this before.

Ok now for the meat and potatoes…and then I have another question for you…

Lets get started:

You May Have Hit A Plateau Right Now But It’s Not Your Fault. With What You Know Right Now It Was Inevitable. Here’s Why…

In fact, you had no other option but to plateau!

That’s why you shouldn’t even be upset or blame yourself at all.

Research and science geeks claim: “Everyone hits a plateau eventually…” or “It’s an unavoidable condition…”

And you know what? I completely agree with the nerds.

Hitting a plateau is sort of like flu season – chances are you will eventually get sick no matter what you do for prevention. Sometimes life just sucks like that.

It happens to everyone, from studs like Jay Cutler and Phil Heath to Average Joes like you and me. At some point your gains will slow down and you will hit the wall. So go ahead and pat yourself on the back, you passed the test. You are 100% normal.

But that’s not what you came to my blog to hear. I mean…who wants to be “normal” anyways? You don’t need any tips on how to be “normal” you’ve already got that covered. You want to look better than an average person and I bet you probably go to sleep at night just dreaming about how great it would be to finally blast through that wall…to overcome that stubborn plateau…and to push past “averageness” to unlock the true capacity of your genetic potential.

And don’t think for a second that you are weird for wanting something more. It is completely normal to want something beyond the norm so if you desire a body that turns heads then you need to go after it. I mean, after reading some of the inspiring comments we have had over the past few days you should know that it is ACTUALLY POSSIBLE.

Do Yourself A Favor And Keep Reading If You’re Ready To Pimp Slap Your “Crappy” Genetics…

…but only do that if you are 100% ready to deal with jealous friends and haters who will question if you cheated. Only if you are ready to deal with shocked family members who don’t even recognize your brand new “fitness model” physique… Why? Because I’m going to reveal to you exactly how it’s done. I will show you step by step how to overcome average or crappy genetics and develop a world-class body that is photo shoot ready. And I’m going to do it this week if you stick with me.

You will probably have to find a new workout partner because your “gym buddies” may not be able to handle your new physique…or stand the fact that you’ll be the “talk of the town”.

Don’t believe me? Sure all of this may sound like a pipe dream…but it is a dream that will never die  – as long as you are training hard and eating right – holding out hope that someone will come along and bail you out – providing the necessary help you need to make it possible to get that perfect body you so desperately strive for…

Unfortunately until this point, trying to build a completely ripped body packed with layers upon layers of thick, dense muscle mass meant trying expensive growth hormone supplements or going “all in” and messing with illegal anabolic steroids that will do nothing but screw up your body in the long run and drain your back account.

The WORST part is that 95% of the programs you’ll find out there are poorly designed and have plateau built right into them!

Crazy I know and some “experts” will tell you otherwise but you can bet they have their own agenda. Don’t worry I’ll touch more on this point in tomorrow’s post… but for now:

I know some of the stuff I have said lately may sound unrealistic…but unlike all those self-proclaimed fitness gurus you run into online these days, every program I create, every tip I share is backed by real world, in the trenches experience and SCIENCE.

You see, I pride myself in delivering you with the best content, the best training strategies, and the best new cutting edge developments in health and fitness. And I’m not one of those gym certified trainers who take an easy 24 hour course to get their “qualification” and who don’t know the last thing about real nutrition or training.

You see I’m sort of a nerd myself, and I really dig deep into the journals and study biomechanics, anatomy, physiology, nutrition, and several other geeky fitness subjects. I always want to be on the cutting edge not only so I can apply what I learn to my own training but so I can help you do the same thing. From optimizing your growth hormones for size, or boosting your metabolism for cuts, if you stick with me, I’ll show you exactly how to maximize your genetic potential, without drugs, and without any gimmicks just like I did with my own body.

You may have flunked science in High School and that’s ok. I will show you step-by-step how and why you’ve plateaued, why your body stopped growing, and what you’ve got to do to turn things around. But the thing is…there are gurus everywhere and their science is very compelling.

The problem is that most of these so called gurus have no real life experience in the trenches! They know the theory, but have not applied it to their own lives. That’s why most of them are small and weak, not to mention the fact that there isn’t a single ab in sight. Not only am I a former pro athlete, but I have 10 years of real life in the trenches experience training and have readers and students in over 100 different countries. 

These days I just take what I have learned during my years as an athlete, combine it with the research I do now, and apply that to my training. After 10 years of doing this stuff I know exactly what works and have eliminated all of the nonsense that will fail you every time. Even the scientific BS that only works in a lab, not in the power rack.

If you only remember one thing from this post today remember this: As long as you train one-way you’ll always be a slave to the limits of your genetic potential and get left in the dust…

That’s why I recommend shooting for my 12 Anabolic Targets when you train from now on.

We’ll go into detail about each of the 12 Anabolic Targets tomorrow…

I’m not joking around here. You have 12 different ways to rapidly boost muscle growth…and you should start using them asap. I’m talking twelve different ways to explode muscle growth all over your body! The medical journals are full of this stuff but most bodybuilding gurus don’t read those journals.

Why?

I don’t have a clue – or wait…maybe I do. Perhaps they got their own “photo shoot ready physique” purely because of genetics. If genetics ARE the reason for their “success”, you can bet your ass that you are wasting your time trying to copy their training and diet regiments. You won’t have a chance. (Fail)

Or perhaps during their “drive thru personal training certification course” someone told them everything they needed to know about bodybuilding so now they don’t need to waste their time learning or testing anything new. (Fail)

Or perhaps they don’t LIVE and BREATHE bodybuilding 24 hours a day 365 days per year. Maybe the extent of their dedication is them going to the gym for their personal trainer shift, just clocking in and out after their shift ends. (Epic Fail)

Honestly I have no idea and I really don’t give a damn. The only thing I do know about is bodybuilding. I’ve got 10 years of experience and I live it, breathe it, and do it every day. 24 hours a day, 365 days a year. And my sole purpose is to help you succeed.

As long as you train one-way you’ll always be a slave to the limits of your genetic potential and get left in the dust…

So now here is my question to you…

I want you to tell me your BEST 3 ways to build muscle. Don’t just throw out some generic stuff…I want you to really dig deep and think about the various ways you can target different muscle fibers and systems of your body whether it be your metabolic system, neural system, energy system or hormonal system… Share your BEST 3 days to push beyond your genetic potential and take your muscle gains to the absolute MAX.

You can post your comments below.  Tomorrow I’ll reveal the 12 Anabolic Targets and you can find out just how close you are to actually hitting your potential.

When I first started training I was only targeting 1 or 2 ways at best and most dudes & dude-ttes in the gym these days make the same mistakes I used to make. Even if you Google stuff these days you’ll only find lame articles or useless information that talks about how to hit 1-2 of these targets. That’s a plateau just waiting to happen!

Okay that’s my 2 cents for today, lets get at least 100 comments.  What are your BEST 3 ways to build muscle? Share below…

Jamin