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How to Get Stronger in 30 Days (JUST DO THIS)

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Rating: 4.0; Vote: 1

re in the right place. In this video I-m going to show you how to increase strength and build muscle in just 4 to 5 weeks using one of the most overlooked but important training techniques you can break out in your workouts. The concept is called compensatory acceleration training and it has been used for decades with great results. Guys like Mel Siff, Louie Simmons and Fred Hatfield have understood that science of physics plays a large part in the gains that you see from your workouts. They know that the old equation of F = M x A leaves open one of the most overlooked training elements that we are no longer going to forget about after today. Force equals mass times acceleration. This means that when we are looking to progressively overload our muscles we have two ways to do so by this equation. We can either increase the amount of mass or weight that we are lifting, or we can increase the acceleration of the weight that we are lifting. Either one of these is going to have a increase on the force generation capacity of our muscles and create a new stimulus for overload and growth. All too often we focus on simply putting more weight on the bar when we are trying to get stronger. This is one of the best ways to achieve this, that is, until the opportunity to continue to do so becomes harder and harder to accomplish. There are limits to how quickly we can build overall strength. Most of the time, our earliest gains in the gym come as we improve our neurological efficiencies with the lifts that we are performing in our newbie stage of training. Once our bodies and muscles become more efficient with the weights that we are lifting, the ability to keep getting stronger gets harder. That is until we stop and evaluate our options. The equation above lets the smart lifters tap into the speed element of their lifts as a way to charge up the muscle gains and strength gains again. It doesn-t matter what workout split you are following right now or even what exercises you are doing necessarily. If you want to increase the work being performed by the muscles you are attempting to grow you will move the weight faster. Now this doesn-t have to even be perceptible to someone watching you perform the lift. As long as the intention is there to push the bar as fast as you can through the concentric part of the lift, even again if this means that bar speed increases visibly by even just a little bit, you are going to be better capable of recruiting the type ii fibers to the job at hand. These are the fibers that are most capable of increasing size and strength as they are developed. Throw in the fact that sometimes just increasing the efficiency with which these are recruited is enough to instantly unlock gains in strength that you never knew you were capable of. Here I show you how to increase bench press strength by moving the bar or dumbbells up here as fast as you can. Again, this would apply even if I was doing something like a barbell row, a deadlift or even a lat pulldown. Speaking of deadlifts, you can see how Jesse from ATHLEAN-X has dramatically increased the strength of his deadlift by using this same very technique. Often times we overlook the importance of moving the bar faster because the strength curve of the exercise itself lends itself to letting us coast. For instance, on the squat, the exercise is most difficult coming out of the bottom of the movement. Once we hit midway, the strength curve gets much easier and we coast the remainder of the way up to the top. In compensatory acceleration training, you would not stop accelerating even when the lift became mechanically easier. Give this a try for the next 30 days and I promise you that you will get stronger in just the next month. This is especially true if you are not accustomed to manipulating your rep speed in your training. If you are looking for a complete program that will build more muscle, athleticism and size in one step by step follow along system, be sure to visit athleanx. com via the link below and
Date: 2022-04-22

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Comments and reviews: 10

Jake
What matters more, the force one is applying while lifting or the work one's muscles do? I'm inclined to think it's the work, and in that case I disagree with your point that moving faster is better.
It is true that F=ma, however, breaking down the first law of thermodynamics we can see that the work done is equal only to the change in potential energy, which is the same so long as the heights are the same (which is a fair assumption. You might say that work is defined to be equal to force-distance, and a greater force should lead to greater work, however that assumes constant force, which we know can't be true, since we have to start and stop the weights as we move.
I appreciate the desire to put the -science into strength- but I am questioning the -science- here.
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Mike
Hello Jeff
ATTENTION!
I like your content and I follow you.
As an engineer with a physics background, I disagree with you on this topic.
You are overlooking the direction of the force. By adding acceleration to the weight you are reducing the total acceleration as it is: g-A
g is gravity.
By doing this you need less force to move the weight up and you can lift easily BUT, you are reducing the load on your arms! The load in your arm would be: F: M-(g-A)
Hence your body is under less stress and the result leads to less power needed!
I can discuss this in detail with you if you like.
Regards
Mike
reply

Parker
It depends on what you're training. Muscle is built by time under tension there are fast and slow twitch muscle fibres. What I like doing is if I'm going for an AMRAP on squats at 135, I'll work my way up to around 235 for a slow single or double then drop down to the working weight for reps. That way both muscle fibres are used. Training just one isn't balanced Incorporated together the benefits will be better
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Kyle
You should also use proper form when doing the movements. Adding acceleration at the cost of form and proper muscle recruitment isn't going to do what he's talking about. Also if you're new to a certain lift its more beneficial to move slower and gradually increase M and A because it helps your brain develop the proper movement pattern and muscle memory.
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oussama
wonder if you can give or make a video about the correct weight for each part of the body so the muscles will grow in equal volume and end up having a smooth body.
for the moment I'm able to do 50kg for the chest, 60kg for the back, and 120 kg for the legs. bi and tri around 25 kg. is it ok like this or should I change something
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Cloud
I haven-t used weights I-m 21 days in my fitness journey I only been doing yoga and the reason why I started with yoga is to clear my mind from all the stress and be more flexible so for my first month I-m honing to just do yoga and some body weight exercises then on my 2nd month I start with the weight
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---
man so many people overthinking it in the comments. Just do slow eccentric and explosive concentrics. Its that simple. No need to confuse yourself with concepts like -time under tension-, which is best reserved for more advanced lifters (more specifically bodybuilders)
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Robbie7O9
Just so I'm understanding this correctly. you don't have to lift slowly to get results but instead lift faster? When I do my pull ups I thought you had to lower yourself slowly to get the most out of them but I usually just go at a pace that I find comfortable. -
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niranjan
This is helpful and sounds logical. However are we not supposed to slow the reps. to be most effective. accelerating the movement would mean just moving the weights from point A to B. using momentum. would that not be a cheat set?
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workitforme2
Appreciate this insight Jeff on doing more acceleration on the bar to increase growth and strength. I will be doing more of these in my workout sets on the bench and with dumbbells on various exercises as well. Appreciate ya
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