strength

How To Get HULK Strength On Any Lift

Training for strength can help you break plateaus and set you up for making more muscle gains.  Get BIGGER, STRONGER, FASTER using cluster sets.  Here’s how..

Most guys who hit the gym regularly become addicted to chasing the PUMP.  Who doesn’t like skin splitting pumps where you feel like your muscles want to explode?

Even though creating the pump uses one of the 3 mechanisms for muscle growth (metabolic stress), you’ll eventually hit the ceiling as to how far you can grow.

It’s no secret that in order to keep building muscle you have to get stronger, otherwise your muscle will never get bigger.

If you know what you’re doing you can completely DOUBLE your muscle gains, remodel ANY “weak” body-part, bust through any plateau, all while revealing your abs at the same time

How do you get stronger?  Lifting heavy weight for more overall reps.

One of my favorite all time muscle building programs where I’ve gotten real results is No Nonsense Muscle Building 2.0 Gene Expression Training

Most strength training programs will have you lift heavy weight using lower rep schemes, but I’m going to show you how you can lift very heavy weight for more reps.

Enter:  Cluster Sets

strength

 

Cluster sets are basically another name for rest-pause sets where you’ll do a number of reps in a “mini set” and rest for ONLY 10 seconds between each one for a total of 3 mini sets.

It will look like this below: 

You take a heavy weight and lift it for a low number of reps.  For instance, lets say your program calls for 12 reps.  Instead of doing all 12 reps in one set, you’ll split it up in 4 rep increments resting for only 10 seconds between the 4 reps.  You will do 3 of these so it will look like this: 4+4+4=12 reps.  You only rest for 10 seconds between the 4 reps totaling 12 reps.  This is ONE SET. Rest 1-2 minutes.  Do this for 3-4 total sets.

Gene Expression Training

The reason CS works so well is because you are using a weight that you could only do 4 reps with, but now you are getting 12 reps with heavy weight (thanks to the 10 second intra set rest periods).  This is a game changer for strength and mass gains.

For the purpose of this article I’m going to show you how you can get stronger on your dead-lift with this 6 week phase but you can do it with benching or squatting.

Week #1 (Dead-Lift Once a Week)

Clean Grip Dead-Lift

Sets 4

Reps 4+4+4

Rest 3-4 minutes

 

Week #2 (Dead-Lift Once a Week)

Clean Grip Dead-Lift

Sets 4

Reps 4+3+3* (* 10 second eccentric overload rep after main work sets)

Rest 3-4 minutes

 

Week #3 (Dead-Lift Once a Week)

Clean Grip Dead-Lift

Sets 4

Reps 3+3+3

Rest 3-4 minutes

 

Week #4 (Dead-Lift Once a Week)

Clean Grip Dead-Lift

Sets 5

Reps 3+2+2* (*8 second eccentric overload rep after main work sets)

Rest 3-4 minutes

 

Week #5 (Dead-Lift Once a Week/De-Load Week)

Clean Grip Dead-Lift

Sets 2

Reps 2+2+1+1

Rest 3-4 minutes

 

Week #6 (Dead-Lift Once a Week)

Clean Grip Dead-Lift

Sets 6

Reps 2+2+1+1* (*6 second eccentric overload rep after main work sets)

Rest 3-4 minutes

What’s Next?

While getting stronger isn’t as sexy as chasing the pump, you still need to incorporate all 3 mechanism to muscle growth (mechanical tension, metabolic stress, and muscle damage) for overall strength and size.

You’ll also want to know what your dominant muscle fiber type is so you can train according to your body type.  If you don’t know what your muscle fiber type is, take this 30 second muscle fiber quiz

If you really want a body that stands out, you need a program where you can apply ALL 3 mechanisms to muscle growth  in 6 week phases:

  1. 6 Week Muscle Size Phase using CTTS (Constant tension timed sets for metabolic stress)
  2. 6 Week Strength Phase (Like the one in this article, mechanical tension)
  3. 6 Week Shredded Phase (Applying muscle damage)

==> No Nonsense Muscle Building 2.0 Gene Expression Training

Gene Expression Training

It’s the ONLY program on the market that is customized to your body type, and it’s based on a secret master chemical that supercharges muscle size and strength.

What’s that “Master Chemical?”  It’s what gives you the pump

Who Is Tim Ernst?

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