When it comes to MAKING G-G-GAINZ, MY BOYEEE!
Conventional wisdom often leads us to believe that GOING HEAVIER is the only pathway to success— the only express ticket to ride the PROGRESSIVE OVERLOAD TRAIN.
And THAT'S NOT WRONG— if you're a 20yo pup with every joint still in place, a KICKASS endocrine system, and all the time in the world to recover from a potential dumb injury 'cause you smashed your head against the wall— BE MY GUEST— BANG THAT IRON AS HARD AND HEAVY AS YOU CAN!
We all did so, and it was FUCKING AWESOME!
Knock yourself out!
BUT, if you can't afford to herniate a disk chasing a PR anymore— if you already have enough wear and tear, from training, from seeing too many winters, you know what I mean? Various techniques can help you achieve significant muscle growth and strength gains without having to constantly go as heavy as possible, with as much volume as possible.
In this series we're going to review five methods to maximize your gains using less weight:
GREASING THE GROOVE — Aiming at improving coordination, technique & STRENGTH.
FULL RANGE OF MOTION (in production) — Aiming at improving muscle hypertrophy, mobility, and flexibility.
SLOW ECCENTRICS (in production) — Aiming at improving muscle hypertrophy, coordination, and strength endurance.
DYNAMIC EFFORT (in production) — Aiming at improving strength & POWAH!!
PAUSES (in production) — Aiming at improving muscle hypertrophy, soft tissue quality, and mobility.
GREASING THE GROOVE
GTG is a technique popularized by THE KETTLEBELL GODFATHER— Pavel Tsatsouline— The concept is rooted in the principle of SYNAPTIC FACILITATION which means that the more frequently a neural pathway is activated, the stronger and more efficient it becomes— improving your leverages, coordination, and neuromuscular recruitment AKA ABILITY TO EXPRESS STRENGTH.
Improving your technique is in itself PROGRESSIVE OVERLOAD— and will inherently lead you further towards the path of JACKEDNESS, and should be the first priority of lifters that aim at reaching close to their genetic potential, or just want to keep that longevity in check, so they can sport a nice six pack and yoked shoulders in their 60's.
How to Apply:
Choose an exercise you wish to improve.
Perform sets at 50-70% of your one-rep max.
Avoid FAILURE and fatigue, focusing instead on the perfect form.
introduce HIGH FREQUENCY to the movement, from 5 times a week, up to even multiple times a day.
Benefit:
Greasing the groove allows you to improve technique, thereby increasing your efficiency in the movement pattern allowing you to make AWESOME strength gains without lifting near your one-rep max.
The improved technique will also set the stage for you to generate better gainz if you so choose to go heavier in the future.
This approach is UNCANNY to set that so-called FOUNDATION OF STRENGTH with a minimalist approach— for instance, 3 sets of submaximal Squats, Pullups, and OHP— JUST THREE LIFTS, NO NEED TO COMPLICATE THINGS FURTHER THAN THAT— 5x a week for 3 months, and you accelerate your technique development— which is THE UTMOST PRIORITY above strength, size, and anything— setting the stage for AWESOME future G-G-GAINZ.
GTG is FUCKING AWESOME, It's a strategy that focuses on neural adaptations rather than muscular fatigue, making it a unique but highly effective approach to resistance training.
That's it, MY BRUDDAHS, I hope you enjoyed this little piece, I'm working on making shit more concise 'cause you know me, sometimes I'm like a deaf Jack Russell— once I'm out there, you're not getting me back, you know what I mean? HAHAHA
MAY THE LIGHT OF BRODIN'S MIGHT BE BESTOWED UPON YOU, MY FELLOW WARRIOR!
STAY ON THE IRON PATH!
Big KISS
THE POTATO MAN
Love this new series. Different approaches and ways of looking/doing things is a nice way to keep it spiiicccyyyyy.
Is this why Tom Jane’s workout routine for The Punisher worked? You can find his program online, and it always boggled my mind how he did the same workout twice in one day and managed to put on so much muscle in just a few months. I figured he was overtraining and being silent about PEDs, but maybe this was the method behind that madness? Nothing about his physique screamed steroids.