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HOW to BUILD MUSCLE

2/11/2019

3 Comments

 
It's important to understand how muscle grows and why we lift weights. The fact is building new muscle is something that our bodies don't want to do without very good reason. There has to be a stimulus and that stimulus has to be strong enough to trigger a systemic response throughout the body. So if you just bend your elbow all day without holding a weight, your biceps will not receive a strong stimulus and will not increase in size. But if you bend your elbow while holding a 50 pound bucket of rocks the intensity of lifting is enormously higher and your body will trigger the muscle growth process.

To make a long story short, a great deal of research has been done to show that it is the intensity of lifting that is far more critical to muscle growth stimulus than the volume (or duration) of the lifting. This is why a 100 meter sprinter has quadriceps far larger and more powerful than a 26 mile marathoner's quadriceps. 
And since we humans do not have infinite power and energy on tap, any time we increase the duration of an exercise we automatically decrease the intensity. That's bad. What we need is to maximize the intensity and minimize the duration - that would be the ideal exercise.

How do we do that?

Stated another way, how can we lift the most weight in the shortest time - and do it with maximum safety? The answer is to lift the maximum possible weight in our strongest and safest possible range of motion. That is exactly what the 1 REP GYM machine is engineered to do! And here is some more good news for busy people; when you train with maximum intensity on every exercise your body requires more time to recover so your workouts need to be spaced farther apart. Most of my advanced clients training on the 1 REP GYM  are working out only two to three times per month. Yet they achieve the best results of their lives and get stronger than ever! 

See why we call it revolutionary exercise performed on revolutionary equipment? Average, everyday people lifting two or three times more than they ever have in their lives, with maximum safety and with fewer workouts than any other training method and building leaner, stronger bodies than they've ever had in the past. 



Benefits of Muscle

And what are the benefits of having more muscle and less fat?

We all know how being in better shape can transform our looks. And lean mass is good mass. A man can weigh 200 and look flabby or he can weigh 200 pounds and look fit and athletic. The difference is how much lean mass he has. The same goes for a woman who weighs 140 pounds. But there is so much more to the story. 

A generally accepted medical fact is that the benefits of resistance training are a practical fountain of youth. Here is a partial list:

Osteoporosis: As we age our bones naturally get more porous and less dense. That makes them more brittle and prone to breaking. Resistance training reverses this process and adds density to bones.

Cholesterol: Exercise lowers LDL (bad) cholesterol and increases HDL (good) cholesterol. These are two key markers of heart disease that are improved by exercise. 

Human Growth Hormone: We're not talking about the synthetic HGH that is constantly advertised over the Internet. Heavy resistance training causes your body to produce more of its own, perfect-for-you natural growth hormone. Increased HGH is known to boost sexual potency, improve your sleep, improve memory, decrease the wrinkles in your skin! 

Testosterone: Resistance training naturally increases levels of testosterone which delays the onset of andropause, also know as male menopause. 

Fat Loss: Adding muscle to your body increases your Basal Metabolic Rate which means you'll naturally burn more calories and lose fat 24 hours a day. Adding just 5 pounds of new muscle will burn off 20 to 25 pounds of fat annually.

More Energy: Having more muscle means that every activity throughout the day is less taxing. That means having extra energy to enjoy life more.

Look Better: Resistance training changes the composition of your body in two very positive ways. It increases lean body mass and decreases fat. In short, resistance training makes you look younger and fit.

The 1 REP GYM absolutely, positively delivers these benefits more efficiently than any other training method or exercise equipment in the world. We don't need to qualify that statement in any way. The 1 REP GYM equipment does what no other equipment or exercise method in the world can do: exercises of 3 to 5 seconds per muscle group can be performed at the absolute highest intensity any human (we know of) can achieve. Over three thousand pounds of resistance for upper and lower body isometric static contraction resistance exercises!

3 Comments
Sal Boccio
12/20/2019 04:13:32

Of the inquiries that I've made about isometrics,all - except you - state that in order to gain strength in the entire range of motion in that muscle,the isometric contraction needs to be performed at multiple joint angles; but,as you state,the contraction need only be performed at the strongest joint angle. I would think that the opposite would be true - a chain is only as strong as its weakest link. Please enlighten me. Thanks.

Reply
Shawn link
12/20/2019 14:12:35

Sal,

Thank you for the inquiry. I can only speak of my personally experience with isometrics and the 1 REP GYM. I certainly don't intend to soon flippant when I say that all the inquiries you made to others it's obvious to (me) those persons don't know what the hell they're talking about. They're wrongly believing in myths and folly.

I simple study of the human anatomy makes it abundantly clear that some, a little, or 100% of a muscles cells/fibers are engaged during a contraction. Therefore the closer to full maximum momentary contraction one can get, the better. To my knowledge ONLY the 1 REP GYM allows for this.

It absolutely positively is NOT necessary to workout in different ranges in order to gain strength throughout the entire range. I proved it 1000's of times.

Now I never once stated that the carry over of strength increase is "equal" throughout the entire range. Not at all. All the studies I conducted routinely showed a 15-26% increase in strength through the entire range.

ALL the subjects I measured,tracked, evaluated in the bench press 1 REP GYM contraction gained an average of 22% FULL RANGE strength when we went to a gym where they performed a bench press with free weights.

This happened 100% of the time.

I honestly don't give a crap about "studies". They're nearly all flawed. 98% of all studies agree with the person PAYING them to conduct the study. Anyone can have a study done in which the outcome WILL match up with what he or she is "paying for.

I understand your example of the weakest link in a chain however that cannot and doesn't apply to he human body regarding contraction of a muscle(s).


I'm am extremely excited to see others FINALLY getting out in the market with something similar to 1 REP GYM.

OsteoStrong (basically BioDensity split into 4 machines) is missing on a bunch of parameters HOWEVER, the gist of what they promote is sound and very close to what I've been doing for nearly 2 decades MITxTREME and measured isometrics.

Still today most folks can't wrap their head around how 1 REP GYM training is vastly superior that ANYTHING on the market to build strength. But the crowd is growing thanks in part to OsteoStrong and the major bucks they're putting into marketing. I would definitely look into their website if you haven't already
www.osteostrong.me.

Now granted there is a some clear bullshit on their site HOWEVER what's important and what really matters are the results form using the method of isometric measured hold. They have some other foo foo name for it I can't recall right now.

I know several of their franchisees are pretty disappointed and discouraged due to lack of long lasting results. In fact my last 3 customers ALL used and considered purchasing a franchise until one of the unhappy franchisees began telling them about 1 REP GYM!!!!





Reply
ryan
8/29/2021 22:32:11

Nice to see the value of high load isometrics coming to light. Who knows, maybe in a decade or so it will be common to strength train athletes and make them better long term.

Currently, we strength train them and at some point the beneficial strength training turns into a joint deconstruction and inflammation stimulus.

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    Shawn Bennett, inventor 1 REP GYM™, & creator of "Measured Intensity Training", the World's FASTEST Strength Training System!

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