Five Tricks to Jump Start Any Muscle

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Physique transformation is a hell of a process, and it’s really not a straight path.  I’ve recently been discussing fat loss plateaus quite a bit, but as anyone who has ever tried to put on some muscle can tell you, progress can stall ineither direction.

A lot of the time, you hear about guys who simply “can’t” get any bigger despite their best efforts—full body plateaus, really.  Most of the time, this is an issue with diet more than training; these guys are often not eating enough.

Slightly less talked about but certainly more insidious are single body part plateaus—where someone is experiencing pretty decent progress overall, but one muscle group seems to have stalled out like the ’84 Oldsmobile Cutlass Cierra I drove in high school.  (Hey, don’t laugh; that car had personality.  It may not have air conditioning or a working radio…or a functional passenger side seatbelt, but it sure as hell had personality.)

These plateaus aren’t generally dietary; they’re usually a training issue.  Not just lack of training, but lack of activation that leads to lack of development.

So today, I want to share five quick tips to jump start growth in any muscle.

Nothing crazy, no ground-breaking secrets from some Eastern Bloc black ops training camp—just 5 tried and true methods I use with my clients to get them stubborn muscles growing like (insert simile of something that grows fast.)  No, I didn’t forget to add it in.  I just couldn’t think of anything cool.

Before I begin, I nee to mention that these tips are not just about guys trying to add some size to their gunz—a lot of the time, I use the SAME tactics to help women develop their calves for a sexier look in heels, or (by far more interestingly) trying to add some mass to their ass for a better fit in their absurdly tight jeans.

So ladies, listen up!

1) Don’t just lift; lift fast! –  Unless you’re doing a program that specifically calls for a dedicated lifting and lower speed (like lactic acid training), don’t worry about tempo. As an industry, we’re really getting away from tempo prescriptions as a whole.  In fact, Jason Feruggia (excellent trainer, extreme bad-ass) has cited the prescription of slow tempos for muscle growth as one of the biggest mistakes and wastes of time in his career.  For my part, I couldn’t agree more.

Instead, always try lift explosively. Increasing bar speed will force you to amplify recruitment of fast twitch muscle.  This simple trick will affect your body in profound ways.

The increase neurological efficiency has obvious implications for muscle growth, but from a fat loss perspective it’s also great because you’ll use more weight, which is just more calorically expensive and metabolically challenging.

Ultimately, you’ll have greater activation, recruitment, and development.  As an added bonus, lifting in this way will increase both neurogenic and myogenic muscle tone, helping you look leaner even at slightly higher level of body fat.
Try this with shoulder exercises and enjoy the new look of your delts just a few sessions later.

2) Perform Unilateral Exercises – Single-limb movements—particularly with heavy weight—recruit High Threshold Motor Units (HTMUs).  Recruitment of HTMUs has carryover to muscle building by escalating overall fiber recruitment and neurological efficiency, allowing you to stimulate muscles more easily and create growth more efficiently.

Of course, training your entire body using unilateral exercises does double the workout time, so I normally recommend starting your workout with big bilateral movements, then transitioning to a few sets of single-limb exercises, and finishing back up with some more explosive bilateral stuff.

As an example, going from a front squats to heavy single leg squats, and then jump squats.

3) Pre-Stimulate – To increase growth of a target muscle, pre-stimulation with an isolation movement is one of the smartest things you can do.  While I don’t normally like too many isolation exercises, everything has its place.

This is very different from something like pre-exhaustion, where the goal is to fatigue the targeted muscles in an attempt to shift the emphasis later.

With pre-stimulation, the idea is to establish recruitment patterns early in the workout with an isolation exercise that will have carryover to the move productive compound movements you’ll use later on.

Perform a fast and light set of flyes before you hit the bench press and your pecs will be activated and actually perform more work; whereas had you not done this, your triceps and shoulders may have done the brunt of the work.

4) The Magic Touch – Absolutely one of my favorite sneaky tricks to get a muscle going.  During your set, lightly touch the muscle you are working.  This will boost mind-muscle connection via a method called tactile stimulation to send signals to both brain and body to increase activation of that muscle.

Early in my training career, I had less connection to my back than I did to any other muscle.  No matter what I did, I’d pretty much just leave my back out of it.  Anytime I did pull-ups, I was basically just using my arms.  Then I started touching myself.

Well, I did.

I switched all of my back exercises to unilateral movements, and with my non-working arm, I would reach across my body and touch the lat of the working side.  By doing this, I was able feel when I wasn’t working, and try to actively engage my muscles during the exercise.

Over time, I was able to develop intense mind-muscle connection.

And my back when from being one of my visually weakest body parts to the most impressively well developed.

I use this with my clients now, and we’re able to see significant progress over a short time.

This works incredibly well with back and calves.

Most people also have an issue with glute activation, so resting a hand on your tuckus while you’re doing lying hip raises can definitely help get your glutes to fire and being to improve development and strength.

5) More Work, Less Time – Another fun (and challenging) way to bring up a lagging body-part, try to complete your given workout in less time.  Decreasing training time without cutting workout volume increases training density; the targeted muscle will experience more stimulation without recovering, forcing your body to compensate with an increase in work capacity, power output, muscular density (hardness) and size.

Outside of being great for jump-starting development in a given muscle, increasing training density is incredible as a fat loss technique—and performing density training for a single muscle while on a fat loss plan can certainly help you bring up that body part while losing a little fat.
Density training is one of the featured training styles in my bad-ass ebook, Final Phase Fat Loss.

There you have it—short and sweet.  Five simple but instantly effective ways to jump start growth and development in any muscle that you can put into action as early as tomorrow.

If you’re interested in constructing an entire specialization program dedicated to building just one muscle group, you can learn how by checking out my article and TMuscle.

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About John Romaniello 2 Articles

We can do this the easy way, or the hard way.

I’m not good at making decisions, so we’re gonna do it both ways.

Let’s start with the easy way. If you need a quick bio to copy and paste and use on your website, here you go:

John Romaniello is an angel investor, author and ranks between journeyman and expert in fields ranging from fitness to writing to marketing. He is the author of hundreds of articles, dozens of e-products, and one New York Times bestselling book.

So, yeah.

– See more at: http://www.johnromaniello.com/about/#sthash.lm1rFg0v.dpuf

24 Comments

  1. I wonder when the full toll, the full price for what we have done to both the people of Iraq and the people that we have sent to Iraq be told to us by this administration, by this government.I feel for you and others who have lost and suffered fighting in our name.

  2. Frank,Halle et le Queen’s ne sont pas des ATPs 500 en 2009 mais des 250. Ils ont été déclassés par rapport à 2008 où ils étaient encore des IS 250 ou 300 (soit 500 maintenant).La participation de joueurs comme Nadal, Federer ou Djokovic à ces tournois sur herbe ne se justifie plus par leur importance en points. Ca ne peut plus être qu’une question affective ou s’ils jugent que c’est une bonne préparation pour Wimby. Encore une évolution du tennis moderne qui ne va pas dans le sens de la variété. Quand on pense à la charge en histoire du Queen’s…

  3. I do go to a gym. But it is funny that you mention it today. Because yesterday was the first time I went back to my weight routine in a long time. I didn’t want sore legs before the 5k! So yesterday was legs. Today will be arms/back. It will feel good to get the weights going again.I did have yesterday off and spent it doing nothing explorer-like.I try not to beat myself up too much. Like this morning, I laid in bed an extra half hour. I told myself that as my mileage ramps up, I am going to need more rest and recovery time.

  4. Alan jan, ya tolko segodnia uznala o tvoix priklucheniax !!!! Bozhe moi !!! Ya v shoke ! Dorogoi drug, popravliasia skoree !!!! No ti molodec ! Ne teriaesh chuvstvo umora ! Chem mogu pomoch ? (Znau nelepo zvuchit) .. no … skazhi esli chem to mogu bit poleznoi ! Alan jan, pozvonu na dniax, ti tolko skazhi tebe udobno razgovarivat ? Mozhno li zvonit ? Vsex blagSeda Muradyan

  5. On the issue of Taqiyya, I honest don’t think it would be much of a concern on 15 points like these. Taqiyya works best in hiding, not in the clear light of publicity. Lying blatantly about points like these would simply expose Islamic leaders as liars, not make them look clever.We can’t let worry about Taqiyya make us back down from making clear and sensible demands like those above.

  6. This is a really great idea! It's so smart of you to gather everything you need together BEFORE the sickness comes! I have to say that sprite, crackers and chicken noodle soup have always been those comforting things to me when I'm sick. I also think of popsicles for little sore throats.:)Blessings,Leslie

  7. What if the fox tails I bought were recycled from road kill or unwanted scrapes from a fur factory? My totem is the fox, and so is my boyfriend’s, we do not believe in wasting, I do not buy furs or tails that are killed to be made for solely for fashion. Some of us have sources where we get our recycled/unwanted tails. I also do not support the killings of animals for fashion as well. Let’s all be more open to other sources shall we?

  8. “Bring a camera to capture the dumb looks you will get to those questions.”I produce a popular web-based show that’s not about real estate — but if Tim lands someone really interesting, I’d be willing to donate time and resources to video record that interview. It could then be hosted here on Seattle Bubble. – Rate this comment: 0  0

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