Has it been a while since you felt truly sore? I’m talking about that good pain – the pain that lets you know your last workout was epic. If you’re starting to miss that feeling, it might be time to shock your muscles into progress! Get ready, because I’m about to teach you how. RELATED: RECOMMENDED PLANS FOR YOU Show your body who is boss with my lesson on maximum muscle growth with Shock Therapy!

What is shock?

Think back to when you first started working out. Remember how sore you were after that first good session? Though Delayed Onset Muscle Soreness (DOMS) is another factor, the biggest reason for that soreness is because you went from doing relatively nothing, to putting a sudden and intense strain on your muscles. In other words, you went through a big change in how your body was being used. That change accounts for shock; and the bigger the change, the bigger the shock. As you continue your workouts, your body adapts to the more intense usage and the soreness you first felt goes away. Just like DOMS, there are lots of arguments over whether shock is necessary to maximize muscle growth.

Shock = Growth?

In short, the answer is yes… and no. Does greater shock mean you had a better workout session? Probably. Does it mean you will maximize muscular growth? Not necessarily. There are so many factors that go into muscular growth, also known as ‘hypertrophy’, that it would be impossible to cover them all here. Just because you had a great workout, doesn’t mean you will get bigger and stronger from it. I can’t control what you eat, what you drink, how your body metabolizes your macros, so on and so forth, BUT I can tell you that a great workout can only help. Does shock hurt, you bet! But it never hurts to shock your routine program! maximum muscle growth_2That said, the question still remains: How do you get back the shock once felt? The answer is simple. You have to change.

Change

Do you spend most of your workouts in the weight room or gym? Here’s a change: play an intense game of football, or soccer, or rugby. The sport doesn’t really matter, but I guarantee you will be feeling it the next day. Yet, let’s be honest, most of us aren’t training to become professional athletes, and a change from the weight room to the field may be a little extreme, but the principle is the same. Now here’s the good part… I can show you how to change your workout so dramatically, it will feel like you just went pro, all the while working towards your same goals! The principle is called leverage, what it gives you is a little shock therapy! I cover leverage in my article How to Succeed in Home Strength Training, but it basically allows you to use your own body in ways that maximize resistance.

Shock therapy

Shock therapy = dramatic change. The change = leverage resistance. Greater resistance = maximum muscular growth potential! The formula is simple, now let me show you how to apply it! Every exercise involves leverage. The key difference in my methods is in the way resistance is applied. Take the biceps curl for example: your elbow is the lever, the resistance is the weight you are curling, your biceps move the weight up and down, and the rest of your body is stationary. Now, let’s reverse that. Your elbow is still the lever, but the weight is your body, and your forearm is stationary. What exercise am I talking about? It’s the chin-up! That same leverage principle can be applied to almost every exercise out there. There is no need to change your workout entirely, just change the lever. I promise that change will shock your muscles into maximum growth!

The rest is up to YOU!

Your goals stay the same, but the change is shocking! Just follow these points and the rest is up to you! • Your routine, just like your goals, can stay the same! It’s only the way you work the exercises that’s different. Go slow, and control the eccentric, or negative, part of each exercise. • The chin-up is an awesome substitute for curls. Some other alternatives include: bodyweight dips instead of triceps press; pistol squats instead of leg press; one-arm pushups instead of bench press; pull-ups instead of lat pull-downs. The list goes on and on – try inventing some of your own! • For an entirely leverage resistance-based workout, try my Full-Body Elite Workout – some Serious Shock Therapy! Remember, as a full-time personal trainer, I’m always here to help. Feel free to contact me with questions or comments anytime! Good luck with your fitness goals, whatever they are! Connect with Expert Matt Schubin

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