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Building Muscle
by Bret Contreras, Brad Schoenfeld, PhD | 11/06/15
We now have a lot more research at our disposal, and while many
Golden Era bodybuilding tactics are called "broscience" many others
have since been validated.
The buildup of fluid in the interstitial spaces along with the osmolytic
properties of lactate creates an extra-cellular pressure gradient, which in
turn causes a rush of plasma back into the muscle.
The net result is blood that pools in your muscles, causing them to swell.
Researchers call the pump cell swelling.
This is what Arnold had to say about the subject in the moviePumping
Iron:
"The most satisfying feeling you can get in the gym is the pump. Let's
say you train your biceps. The blood is rushing into your muscles. Your
muscles get a really tight feeling, like your skin is going to explode any
minute. It's like somebody blowing air into your muscles. There's no
better feeling in the world."
In his words: "The weights are just a means to an end; how well you
contract the muscles is what training is all about."
Here's how to apply the technique for optimal effect: Rather than thinking
about where you feel a muscular stimulus, think about where
you're supposed to feel the stimulus.
In the example of the lat pulldown, you must focus on pulling the weight
down using only the muscles in your upper back. Continue with this
thought process until you reach the bottom phase of the movement and
then squeeze your shoulder blades together, feeling a distinct
contraction in your lats.
On the eccentric portion of the rep, force your lats to resist the
gravitational force of the weight so that the muscles lengthen in a
controlled fashion.
Finally, when you approach the starting point of the exercise, you should
feel a complete stretch in the lats, and, without hesitation, proceed to the
next rep by repeating the process.
Keeping your mental focus channeled in this manner will direct the
majority of stress to the target muscles of your upper back, thereby
maximizing muscular stimulation.
Multiple studies have emerged for other muscle groups such as the abs
and glutes, all showing the same thing - concentrated effort increases
neural activation to the intended musculature.
3 – Visualize Performance
Arnold frequently employed visualization (motor imagery). He envisioned
the way he wanted his muscles to look, and then imagined them taking
this form while training.
Regarding his upper arm training, Arnold said: "In my mind I saw my
biceps as mountains, enormously huge, and I pictured myself lifting
tremendous amounts of weight with these superhuman masses of
muscle."
There are several theories that might explain this phenomenon. One
proposes that mental imagery activates the same motor pathways
involved in performance of the movement. There's evidence that EMG
muscle activity during visualization is comparable to physical practice,
albeit at a reduced magnitude.
Other studies show that both visualization and practice result in distinct
neurological changes, although some research suggests that the
changes take place in different areas of the brain.
4 – Strike a Pose
Watch nearly any training video of Arnold from back in the day and you'll
see images of him posing in front of the mirror. Arnold would pose
between sets, pose after a workout, and pose on his off days.
He'd pose alone and he'd pose with his peers at Gold's Gym Venice.
Hell, in Pumping Iron, he even posed with Franco in the shower! He'd
spend hours hitting poses for every major muscle from every possible
angle, sometimes to the point of exhaustion.
His purpose for posing was to hone his presentation skills. Bodybuilders
ultimately win or lose a competition based on their ability to display their
physiques. But for Arnold, there was more to posing than simply being
able to look the part on stage.
Arnold believed that posing made his muscles harder and more
developed. He even claimed that it aided his lifting performance. He was
on to something.
It helps you develop the connection between mind and muscle. With
consistent practice, you become better able to maximally contract your
muscles, thereby allowing you to generate more force during your lifts.
So if you think posing is just for bodybuilders and teen wannabes, think
again. Best of all, you don't have to labor for hours like Arnold did to
realize results. Even spending five or ten minutes a day actively
contracting your muscles can lead to greater gains.
5 – Go Heavy
Arnold didn't believe that bodybuilders should train like powerlifters. But
he did feel that bodybuilders needed to master many different
techniques. One essential technique for physique mastery was, in his
opinion, maximal strength training.
But approximately two days per week he'd pick a "power move" for a
particular muscle and test his strength.
If he wanted to test his quad strength, he'd choose the squat, and if he
wanted to test his pec strength, he'd choose the bench press. This way
he never strayed too far from progressive overload and setting personal
records.
Many of Arnold's fans don't know this, but he won two weightlifting
contests in 1964 and 1965, as well as two powerlifting contests in 1966
and 1968. His best lifts include a 264 pound clean and press, a 243
pound snatch, a 298 pound clean and jerk, a 470 pound squat, a 440
pound bench press, and a 680 pound deadlift.
This isn't to say that lighter weights aren't useful. But the best results are
usually seen when heavy, low to moderate rep compound training is
combined with lighter, moderate to high rep targeted training.
Go heavy with the big basics but don't avoid the pump. Figure out how to
maximally contract the different muscles and visualize success. Learn
from the Governator and watch your muscles grow.