The 12 Untapped Anabolic Targets Part 1
August 27, 2010 by Jamin Thompson
Filed under Muscle Building, Recent Posts
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!
Stay strong,
Jamin
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