{"id":27896,"date":"2017-04-06T16:11:22","date_gmt":"2017-04-06T16:11:22","guid":{"rendered":"http:\/\/turnaroundfitness.com\/?p=27896"},"modified":"2018-05-01T16:28:44","modified_gmt":"2018-05-01T16:28:44","slug":"instantly-get-stronger-one-set","status":"publish","type":"post","link":"https:\/\/turnaroundfitness.com\/instantly-get-stronger-one-set\/","title":{"rendered":"How to Instantly Get Stronger in One Set"},"content":{"rendered":"<h2 class=\"qtext_para\">NEVER do another workout again until you learn this one strength technique!\u00a0 This article shows you exactly how to INSTANTLY get STRONGER in just ONE set.<\/h2>\n<p>If you feel like you haven&#8217;t gotten any stronger on your compound lifts all you have to do is include this one technique before your work set.<\/p>\n<p>What&#8217;s the technique?\u00a0 Potentiation sets.<\/p>\n<p>By including potentiation sets before every exercise in your workout you&#8217;ll get stronger and get bigger muscles period.<\/p>\n<p class=\"qtext_para\">Lifting heavy weights on your first set recruits more high-threshold motor units. That means you&#8217;re recruiting more muscle fibers with heavy loading.<\/p>\n<p class=\"qtext_para\">Heavy loading on a few sets will improve your performance with the sub-maximal loads that follow. In other words your next few sets using your working weight will seem lighter.<\/p>\n<p class=\"qtext_para\">This approach works better with exercises like squats, dead-lifts, presses, rows, and chin-ups. Don&#8217;t use it for small muscle groups like biceps, triceps, shoulders, etc.<\/p>\n<p class=\"qtext_para\">Training for strength can help you break plateaus and set you up for making more muscle gains.<\/p>\n<p class=\"qtext_para\">For the purpose of this article we are going to use potentiation sets for the barbell back squat.<\/p>\n<h3><strong>Potentiation Sets &#8211; <\/strong>Barbell Back Squat<strong><br \/>\n<\/strong><\/h3>\n<p><a href=\"http:\/\/turnaroundfitness.com\/MI40x-CEP-Training\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" class=\"aligncenter wp-image-27924 size-full\" src=\"https:\/\/turnaroundfitness.comwp-content\/uploads\/2017\/04\/how-to-build-more-muscle-in-30-days-1.jpg\" alt=\"stronger\" width=\"560\" height=\"355\" srcset=\"https:\/\/turnaroundfitness.com\/wp-content\/uploads\/2017\/04\/how-to-build-more-muscle-in-30-days-1.jpg 560w, https:\/\/turnaroundfitness.com\/wp-content\/uploads\/2017\/04\/how-to-build-more-muscle-in-30-days-1-300x190.jpg 300w\" sizes=\"(max-width: 560px) 100vw, 560px\" \/><\/a><\/p>\n<p>Let&#8217;s say you are going to be doing barbell back squats.\u00a0 Here&#8217;s how to do warm up and use one set as your potentiation set.<\/p>\n<p>This is just an example, but you&#8217;ll have to find out what weight you&#8217;ll use on your last set, the potentiation set.<\/p>\n<p><strong>Set 1<\/strong> &#8211; 135lbs x 6 Rest for 90 Seconds<\/p>\n<p><strong>Set 2<\/strong> &#8211; 225lbs x 3 Rest for 90 Seconds<\/p>\n<p><strong>Set 3<\/strong> &#8211; 275lbs x 2 Rest for 90 Seconds<\/p>\n<p><strong>Set 4<\/strong> &#8211; 275lbs x 2 Rest for 90 Seconds<\/p>\n<p><strong>Set 5<\/strong> ( potentiation set) 315lbs x 1<\/p>\n<p>NOTE:\u00a0 315lbs may be to heavy for you or it may be to light.\u00a0 You&#8221;ll have to find the weight that is appropriate for you.<\/p>\n<h3><strong>Conclusion<\/strong><\/h3>\n<p><a href=\"http:\/\/turnaroundfitness.com\/MI40x-CEP-Training\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" class=\"aligncenter wp-image-27927 size-full\" src=\"https:\/\/turnaroundfitness.comwp-content\/uploads\/2017\/04\/how-to-build-muscle-lifting.jpg\" alt=\"stronger\" width=\"600\" height=\"375\" srcset=\"https:\/\/turnaroundfitness.com\/wp-content\/uploads\/2017\/04\/how-to-build-muscle-lifting.jpg 600w, https:\/\/turnaroundfitness.com\/wp-content\/uploads\/2017\/04\/how-to-build-muscle-lifting-300x188.jpg 300w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/a><\/p>\n<p>Now that you know how to get stronger using potentiation sets, you may want to look into <a href=\"http:\/\/turnaroundfitness.com\/MI40x-CEP-Training\" target=\"_blank\" rel=\"noopener\">MI40x<\/a>.<\/p>\n<p>Mi40x is a fitness workout program developed by Ben Pakulski, a professional body builder.<\/p>\n<p>The workout plan makes use of a cutting-edge muscle development technique referred to as the <a href=\"http:\/\/turnaroundfitness.com\/MI40x-CEP-Training\" target=\"_blank\" rel=\"noopener\">Cell Expansion Protocol<\/a> (CEP).<\/p>\n<p>It focuses on the stimulation as well as creation of satellite muscle cells within the body so that you experience rapid muscle development.<\/p>\n<p>This program is designed in such a way that it combines simple but effective workouts with a nutritious diet consisting of health supplements in order to help you grow your muscles as well as reduce fat content in your body simultaneously.<\/p>\n<p>When you get the MI40x you will receive the complete workout guides, video demonstrations and nutrition and supplement guides.<\/p>\n<p>The program also comes with an FAQ section so that you can get the required answers to your questions whenever you need them.<\/p>\n<p>MI40x is the only program where I felt I got stronger on all of my major lifts such as squats, deadlifts, bench and rows.<\/p>\n<h3><strong>What&#8217;s Next?<\/strong><\/h3>\n<p dir=\"ltr\">If you could snap your finger\u00a0and instantly have more lean muscle&#8230; how many pounds would\u00a0you add to your frame?<\/p>\n<p dir=\"ltr\">Remember, we&#8217;re talking pure muscle. No fat.<\/p>\n<p dir=\"ltr\">5 pounds? 10? Maybe 20 pounds?<\/p>\n<p dir=\"ltr\">Well, it can be done&#8230; maybe not at the snap of a finger&#8230; but you can still pack on a ton of attention-grabbing muscle WITHOUT taking roids or going on hormones&#8230;<\/p>\n<p dir=\"ltr\">Anyway, if you consider yourself to be a &#8220;skinny guy&#8221;&#8230;<\/p>\n<p dir=\"ltr\">Or maybe you just want to pack on a few pounds of rock-hard mass&#8230; you&#8217;ll want to check this out&#8230;<\/p>\n<p dir=\"ltr\"><a class=\"validating\" href=\"https:\/\/musclemonsters.clickfunnels.com\/the-free-book-shipping-trip-wire-funnel3ul3tgky?affiliate_id=912287\" data-cke-saved-href=\"https:\/\/musclemonsters.clickfunnels.com\/the-free-book-shipping-trip-wire-funnel3ul3tgky?affiliate_id=912287\">=&gt; &#8220;Skinny Guys&#8221; Are Going Crazy Over This Book (only 87\u00a0FREE copies left)<\/a><\/p>\n<p dir=\"ltr\"><a href=\"https:\/\/musclemonsters.clickfunnels.com\/the-free-book-shipping-trip-wire-funnel3ul3tgky?affiliate_id=912287\"><img decoding=\"async\" class=\"aligncenter size-full wp-image-33556\" src=\"https:\/\/turnaroundfitness.comwp-content\/uploads\/2018\/01\/image004.gif\" alt=\"intermittent fasting\" width=\"366\" height=\"110\" \/><\/a><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>NEVER do another workout again until you learn this one strength technique!\u00a0 This article shows you exactly how to INSTANTLY get STRONGER in just ONE set. If you feel like you haven&#8217;t gotten any stronger on your compound lifts all you have to do is include this one technique before your work set. What&#8217;s the [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":27899,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[13],"tags":[1093,161,47,1182],"class_list":["post-27896","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-muscle-building-tips","tag-how-to-build-strength","tag-how-to-get-stronger","tag-strength","tag-stronger"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to Instantly Get Stronger in One Set<\/title>\n<meta name=\"description\" content=\"NEVER do another workout again until you learn this one strength technique! This article shows you exactly how to INSTANTLY get STRONGER in just ONE set.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/turnaroundfitness.com\/instantly-get-stronger-one-set\/\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:title\" content=\"How to Instantly Get Stronger in One Set\" \/>\n<meta name=\"twitter:description\" content=\"NEVER do another workout again until you learn this one strength technique! 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