The number one thing you need to get from this article is this.
Significant increases in the muscular size of any particular
muscle group, can not be achieved without similar increases
throughout the entire body. Any and all exercise performed has
an indirect effect on all the body’s subsystems and muscular
structures.
An exercise which primarily involves the legs, produces to
varying degrees, muscle growth in all other muscles throughout
the body. The relative size of the muscles involved largely
determines how great the indirect effect will be. The larger the
muscle group, the greater the overall indirect effect on other
body parts. Got it. Good
This indirect effect is the result of intensity of effort. If
the intensity is low, indirect muscle growth is minimal. If the
intensity is high, indirect muscle growth is absolutely
incredible. But remember, these muscle gains are not stimulated
through the quantity of exercise performed, but from the overall
intensity of effort.
Maximizing intensity of effort requires the same style of
training for absolutely everyone. That mean you and me. However,
individual performance is relative. For example. while the
performance of a 100 pound bench press may involve a high level
of intensity for one person, a considerably stronger trainee
could perform the same exercise with a much lower intensity. But
as we now know beyond a shadow of doubt. High levels of
intensity must be reached, before an increase in muscle size
will be produced. If you train below that particular level, your
muscle gains will be practically non-existent.
Although the level of intensity required to produce maximum
muscle gains may actually be below maximum intensity,
determining exactly when that point has been reached during your
workouts is near impossible. Even if the required intensity for
maximum muscle gains could be converted into a percentage, you
wouldn’t be unable to determine accurately when that exact level
is reached during an exercise. Working at one hundred percent,
maximum intensity of effort guarantees that this level is always
achieved, regardless of whether it is an actual requirement or
not. Are you following me?
Look. If maximum muscle gains is your goal, working out with
anything less than one hundred percent intensity of effort is
not going to cut it. In fact, it’s almost a complete waste of
time. Regardless of the actual intensity of effort required,
working the largest of muscle groups will produce incredible
muscle growth all over the entire body.
Although we may not be entirely sure why, we do know that
without a doubt, it does happen. For the best possible muscular
gains, the major muscular structures should be trained
intensely. If the exercise is intense, brief and infrequent,
maximum gains will be achieved. As no muscle can be truly
isolated from the body’s subsystems and all exercises have some
degree of overall effect on the body, for the best possible
muscle gains, only full body workouts should be performed.
As I has explained to you here. Split-routines are in fact
physiologically impossible. A training program which ‘splits’
the body into muscle groups, doesn’t permit sufficient recovery
time for the body overall. As a result, split training programs
do not produce maximum possible muscle gains. In almost all
cases, they actually prevent them. No exceptions.
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