Tag Archives | size gains

Gaining Muscle Size Power Factor Beta Workout

Gaining Muscle Size

When I did my post about size gains my central point was that weightlifting provides important improvements in a person’s health and that focusing on how big a muscle gets is a minor issue. The post drew a record number of comments but almost all of them were from people wanting to know what to do to build more muscle size! Haha. That’s the story of my life. I seem to always be pushing back against the mainstream.

This Time I Could Be Wrong

The thing is, a friend told me the reason I don’t think size is important is because I’ve always had it. I’m 6’3” (190 cm) and my shoulders measure 65” (165 cm) around. I’ve always been naturally big so I guess it’s easier for me to be dismissive of the goal of adding more size. I shouldn’t do that. Everyone’s (non-coercive) pursuit of their happiness is equally valid and I want to acknowledge that.

The other thing is, I get very focused on training with maximum efficiency. But I hear from people who say they would gladly forfeit some efficiency if it meant they could add some extra size and strength to their muscles. This leads into a very gray area of strength training.

Nobody has ever proven there is a way to train that adds more muscle than any other way. Did you know that? You’d never believe it from the way training methods are sold. Every magazine cover makes ultimate claims for this month’s technique. But nobody has ever run a study of 3 sets of 10 reps vs 1 set of 8 reps vs 3 workouts per week vs 5 workouts per week vs SCT vs PFT etc. I’m not sure anybody will ever do that kind of study. It would cost a small fortune and getting all the personal variables out of the results would be very difficult.

My Advice to a Friend Wanting More Size [updated May/2015]

I mention the above because I want to tell you what I would recommend to a friend who was willing to sacrifice some time efficiency for his best opportunity to generate maximum muscle mass. size and strength and who was not getting the results he wanted with his current method of training.

For anyone who wants to forgo the maximum time efficiency of Static Contraction, but still wanted to train in a rational, logical way with measurement of every exercise and have clear numbers to guide his training I would recommend the Power Factor MASS GAIN Workout using the 30-second sets that is available in the Engineered Strength Gym.

You’ll perform the six best exercises proven to deliver the highest overload and you’ll still work in your strongest and safest range of motion, but you’ll measure your power output and personal recovery using the Power Factor and Power Index units of measure.

You’ll end up lifting literally tons per workout and it ain’t an easy way to go – but it will thoroughly overload your muscles and I don’t know any better way to stimulate maximum gains in strength and in size.

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Truth: The size and shape of your muscles depends on your genes.

Truth: The size and shape of your muscles depends on your genes.

We’ve had a few comments come in this week from people struggling with their lack of progress and dissatisfaction with their size gains as compared to their strength gains.

I’ve written about this before and showed the geometric relationship between the area of a muscle and its cross-sectional size. This is a law which can’t be overcome – you will always see a disproportionate difference between strength and size because to double its power a muscle does not have to double it diameter or circumference. And those are what you measure with the tape.

But there is another issue here and it’s nicely illustrated by the accompanying photo: all people are different. The guy on the left with the big gun did not have the same parents as the guy on the right. But look at both arms; they are both well-developed and defined. Both of these models are doing productive strength training.

And here’s the truth that nobody wants to tell you in the fitness business: no matter what training, diet, supplement or strategy the guy on the right employs he will never have arms like the guy on the left. Never.

Where’s The Money In That?

The reason you never hear this is because there is big money – billions annually – in telling people they can transform their bodies into anything they want – as long as they buy “X” product. In fairness, only 98% of that is BS. Two percent is true, up to a point.

So when a guy asks me if changing his diet or routine will allow him to put on substantial size instead of just more strength I always have to wonder if his expectations are perfectly reasonable and that it might be helpful to tell him to eat more calories and stay well hydrated or whether he has the expectation of turning his 40-year-old 12″ ectomorphic arm into a 22″ python by eating egg whites and twisting his wrist at the top of a curl. One is reasonable and the other is not. But, to be sure, fitness marketers are lined up to sell the Python Program to whomever they can hustle.

This is one of two themes I intend to elucidate as often as possible on this blog (the other is maximum weak range power) because it represents what magicians call ‘misdirection’ in that it gets people to focus on something irrelevant and unimportant. The real benefits of productive, progressive strength training are so profound and so broad in their effects that they seem almost too hard to believe. Once again these benefits are:

•    Lower blood pressure
•    More lean (muscle) mass
•    Higher fat burning 24/7
•    Increased natural HGH and testosterone
•    Increased libido
•    Increased HDL ‘good’ cholesterol
•    Improved cardiac function
•    Lower bodyfat
•    Greater bone density
•    Stronger tendons and ligaments
•    Increased energy
•    Improved, toned appearance
•    Increased sense of well-being

Again, these are not exclusive to Static Contraction or Power Factor training. Any productive and progressive weight training method can deliver these. What makes SCT and PF unique if that they are the most efficient ways to strength train.

The above list of health and lifestyle benefits is the real reason to engage in a program of productive, sustainable strength training. I urge you not to get pulled into the quagmire of believing unrealistic goals are possible if you just buy one more miracle product with ‘secrets’ that will make you look like Hugh Jackman without having Hugh’s parents. The great news is the above list of benefits represents a treasure trove far beyond cosmetic.
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