And they don't.Д¬hoose from the list of accessory movements below and perform them as supersets, tri-sets, or circuits. Sure, you can build muscle with lower rep ranges, but it's wise to acknowledge that if sets of 1-5 reps were optimal for hypertrophy, successful bodybuilders would use them almost exclusively. The classic bodybuilding set/rep scheme of 3 x 8-12 offers the perfect TUT to induce muscular hypertrophy. We know that 30-70 seconds of continuous tension leads to muscular growth. We've already covered the heavy loads with our primary movement, so now let's focus on time-under tension, or TUT. Hypertrophy is induced by tension, specifically, load, and time under tension. Once the strength work is completed, we move to the assistance work where the focus is on getting bigger. If you need a refresher, check out Thibs' Perfect Rep series. That means using weights that you can control and lift with good form while accelerating the bar. But remember, we train to build strength, not test it. You must practice this skill to become better at it.

This comes from creating tension inside the body and expressing it outwardly.ДЄs Christian Thibaudeau says, strength is a skill. Bench PressДЄs noted, the development of strength is dependent upon the ability to produce force. Pick one from each category and stick with it for the entire 4-week phase. Each day revolves around one of the four main moves: bench press, squat, overhead press, or deadlift.ДЄny variation of a main lift will work, whether it be board presses, Zercher squats, front squats, pin presses, push presses, rack pulls, whatever. Next, we'll move on to high-tension lifts. They'll always be performed explosively and for low reps. These movements range from box jumps and medicine ball throws to Olympic lifts and their variations. This helps prime your CNS and prepares your body to perform optimally. As such, we'll start each training session with an activation or explosive movement. Now I love my heavy lifting just as much as the next T Nation reader, so that wasn't an option! I still wanted to continue getting bigger and stronger, although I knew I had to get leaner and improve my conditioning.Д«uilding strength requires high-tension and high force production. I was warned to up my cardio and conditioning work and to drop heavy lifting altogether.

I was given 4 weeks' notice to prepare for this challenge. The program outlined in this article has helped my athletes and clients accomplish the physique Holy Trinity.ДЇurthermore, for extra assurance, I recently put this program to the ultimate test in that I had the opportunity to participate in a special SEALFit Kokoro challenge alongside some of the leaders in the fitness industry.

The hunter who tries to snare three rabbits at once usually goes home empty-handed to a disappointed wife and a cold bowl of corn flakes, or so the saying goes.Д«ut what if you didn't have to choose? What if you could snag all three rascally rabbits at once? However, you've always been told to focus on just one goal at a time. It's probably not a stretch to assume you want to get bigger, stronger, and leaner.

Bigger leaner stronger 3 day split