presents
HYPERTROPHY EXECUTION
Masterclass
The Weak Bodypart Solution!
IF A BODY PART IS WEAK, IT’S BECAUSE OF YOUR EXECUTION!
Sounds harsh, but let’s face it, if you can grow one muscle but not another, chances are it’s not genetics that are the problem.
Granted everyone has unique shapes to their muscle bellies based on their structure, but that does not change the fact that all your muscles have the same DNA.
You’re just not using that DNA in the weak muscles because you’re not able to stimulate them sufficiently when you train the same way you can for your stronger body parts.
NOTE: When we say “weak” and “strong” body parts, we’re not referring necessarily to how much weight you can lift with them – Rather, your ability to CONTRACT.
And therefore, your ability to create the TENSION needed to make them GROW!
NEVER SIMPLY USE THE WEIGHT YOU CAN LIFT AS A GAUGE…
‘Mechanics‘ are a larger factor with regard to the weight you move around than pure muscle strength, especially during compound exercises.
Imagine you could dip into your subconscious to control muscle activations…
Whenever your body is asked to do physical work, it wants to use the best possible solution for that work.
Remember, your subconscious doesn’t know about the modern era you live in, so if your execution has been subpar, and you have lost the ability to contract a muscle efficiently, your body will see it as a poor solution to moving the weight during the exercises you are doing.
Remember, your subconscious doesn’t know about the modern era you live in, so if your execution has been subpar, and you have lost the ability to contract a muscle efficiently, your body will see it as a poor solution to moving the weight during the exercises you are doing.
This results in the recruitment of surrounding supporting muscles and the assistance of extraneous body movement to do the work.
The longer you do this, the stronger the ‘wrong’ muscles become, and the more these ‘inefficient’ lifting patterns become embedded into your lifting technique!
This is more time spent not sufficiently using the muscles you are intending to work, which keeps them weak.
This happens over weeks, months, even years in an athlete or trainee.
It can also happen by pure neglect in the couch potato.
Warning: This is a couch potato-free zone!
When you have developed (or rather, failed to develop) a weak body part, you may not be able to contract that muscle at all, or you may simply not be able to execute the exercises you’re using with proper targeting of the muscle.
This is valuable to know because you may need to seriously limit your exercise selection, at least initially, to improve this body part.
All exercises become easier when you get better at contracting the muscle, so don’t be attached to an exercise when focusing on a weak body part. You will want to use the exercises that you can execute the best and improve the fastest in terms of contraction.
All exercises become easier when you get better at contracting the muscle, so don’t be attached to an exercise when focusing on a weak body part. You will want to use the exercises that you can execute the best and improve the fastest in terms of contraction.
This will make it easier for you to execute in more challenging exercises.
The only way you start growing a weak body part, is to improve your ability to contract it!
TO IMPROVE A WEAK BODY PART... FAST!
FIRST YOU NEED TO IMPROVE CONTRACTIONS!
More specifically: Take the first step to improving execution by getting the setup right (that’s why ‘setup’ it is the first of my 6 Essentials of Exercise).
When you setup an exercise correctly, you are lining yourself up mechanically to make the muscle you want to target the best solution for your body to perform that particular movement to overcome the resistance.
A slight misalignment, giving an adjacent muscle an advantage, will create a battle between your conscious control and your subconscious control over that movement.
ONCE YOU LEARN TO SETUP THE EXERCISE THE MOST EFFICIENTLY FOR TARGETING THE RELEVANT MUSCLE, YOU NEED TO MASTER CONTROL OF THE MOVEMENT.
YOU ALSO NEED TO APPLY THE RIGHT CUES AND MINDFUL INTENT TO HELP YOUR BRAIN RE-EVALUATE THE MOVEMENT AND SEE YOUR TARGET MUSCLE AS THE FAVORABLE SOLUTION.
These cues can be different for every exercises and every individual, but for many exercises there are a number of very beneficial cues that will drastically improve your ability to isolate the muscle.
This is only possible however if you check your ego at the door and don’t go too heavy, too fast, or too deep into fatigue only let your subconscious take over the movement.
As soon as you slip back into focusing only on moving the weight and not on allowing the muscle you’re trying to target do the work, you are re-training your body to make that weak muscle weak once again.
It’s especially easy to fall back into this trap when trying to use too heavy of a weight, or when trying to complete additional reps when your execution has already begun to break down.
YOUR SET SHOULD END, THE MOMENT YOUR EXECUTION BREAKS DOWN, NOT WHEN YOU CAN NO LONGER MOVE THE WEIGHT!
This means your training loads and volume will likely need to go down, at least initially while you re-train your brain. Remember, you NEED to improve the execution of that contraction, and that’s essentially the same as learning a skill. And when you are learning anything, frequent exposure is key – you can’t learn a new language in 1 day, you need to practice a small amount over many days. The same thing comes with improving execution of a weak body part.YOU MUST WORK ON IMPROVING YOUR EXECUTION EVERY DAY, OR EVERY OTHER DAY, RATHER THAN THE TYPICAL TRAINING APPROACH
You will actually notice much more growth and improvement in the muscle this way. In a typical higher volume bodybuilding split, you may only be getting in a few sets of well executed quality reps over the course of a week. The rest of the work done might provide limited stimulus for the muscles you’re trying to improve. Instead, you could achieve a higher amount of quality work for those ‘weaker’ muscles by using lower volume, but training then more frequently throughout the week. As your execution improves, your ability to use more weight and more volume will increase, allowing you to directly train that muscle with more standard hypertrophy set/rep methods.HOW FAST YOU MAKE PROGRESS AND IMPROVE YOUR ABILITY TO CONTACT YOUR WEAKER MUSCLES IS DIRECTLY PROPORTIONATE TO HOW DILIGENTLY YOU FOCUS ON IMPROVING EXECUTION!
HYPERTROPHY EXECUTION
Masterclass
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Testimonials found at hypertrophymastery.com and/or from BenPakulksi.com and MI40Nation.com are unverified results that have been forwarded to us by users of the MI40 workout programs, and may not reflect the typical purchaser’s experience (as are described above,) may not apply to the average person and are not intended to represent or guarantee that anyone will achieve the same or similar results. If we have disclosed typical results based on information provided to us by a manufacturer or other reputable third-party source, you should presume that the typical results as stated are more reliable than the testimonials and other examples found at hypertrophymastery.com and/or from BenPakulksi.com and MI40Nation.com. However, you should always perform due diligence and not take such results at face value. We are not responsible for any errors or omissions in typical results information supplied to us by manufacturers or other reputable third parties. If a product or service is new, you understand that it may not have been available for purchase long enough to provide an accurate results history. Again, it is possible that even with perfect use of the program, you will not achieve the results described in testimonials. They are meant to be a showcase of the best results the program has produced, and should not be taken as the results a typical user will get.