If you would like to become stronger, faster or develop greater muscular endurance, there is a new technique that can help you do this, without ever touching a weight (or machine) and can allow you to do it in under ten minutes per work out session, which can be as little as 10 minutes per week over all!
This technique does take discipline to work at optimal levels and a willingness to face discomfort. If you have those factors in order though, it is probably the fastest way to build strength available right now.
MCE. Maximum Contraction Exercise.
The physical component of this is simple enough. You pick a single muscle grouping, and tighten it as much as possible, at full contraction, for about 20 seconds.
The Pro’s of this kind of exercise:
By contracting the muscle full, rather than doing so over the full range of motion, you force recruitment of a greater percentage of muscle fibers, force the muscle group to work as the point of greatest strength and push the muscle into the highest possible usage of muscular power available at the moment of exercise.
If you are lifting a weight, or even using an exercise machine, your movements are limited to the upper level of force you can move in the weight increments provided, instead of using the full force of a muscle group each time.
Let’s say you are doing dumbbell curls.
Last week you could safely and fully curl 70 lb’s. This week you could probably curl 77 pounds, but the next weight available for lifting is 80. So you have to stick with 70 pounds for another week, or even two weeks, waiting for your strength to
grow enough to move up a level.
With MCE you can use your full strength every single time!
Because you are using the full power of a muscle group every time, you
encourage greater growth not only of the muscle, but of the tendons and bones
supporting the movement. (Lack of tendon strength is one of the prime causes of
debilitating injury among weight lifters.)
The movements are slower and force simply dissipates when done with the specific exercise, as you are not holding a weight up, thus limiting the chance of injury greatly.
It takes a lot less time, because you can fully work a muscle group in about twenty seconds, since you are using full contraction of the muscle. Instead of working out for hours, you can get a good (even a great!) work out in about 10-40 minutes. (40 minutes would be for very advanced levels of conditioning or people working on muscular endurance growth rather than strength.)
Working out between one and three times a week is more than enough, unless you are also increasing the healing rate of muscle tissue. (You can use mental techniques to do this and it is also the way that steroids work, increasing the healing rate of muscle, leading to greater strength in a shorter period of time.)
Most people can get very, very good effects doing this once per week, allowing full healing between sessions.
Doing this well requires the person doing it to focus tightly and be honest with themselves about how hard they are working.
Since there is no outward feedback (of a weight moving for instance) you cannot easily judge your rate of growth.
It’s hard. In many ways it is harder than a much longer weight lifting session using free weights.
People aren’t used to seeing this kind of exercise so you may “look strange” doing it in public.
Of these things, the need for focus and discipline and a willingness to face discomfort are the key points.
A program in overview:
Start out by choosing the length of each section (each individual contraction period) that you want to start with. It is better to start out with a short time period and be very intense with the contractions than it is to pick a long time period and
put less effort in.
Let’s say you start with a twenty second contraction period, and then put in a ten second rest period. Ten seconds should allow you enough time to move from on position to another without having to rush overly, even though it does not allow
for a rest.
Since you are switching muscle groups with each section, the need for rest is diminished.
If you start from the top of your body, there are 19 main muscle groups you can exercise without using twisting motions. (You can do this with twists as well, but I recommend building base strength for a few months, then adding in smaller
When contracting a muscle group, continue to try and tighten that set of muscles constantly, contracting harder and harder for the full length of time.
Matching this to your breathing can help. Focus on contracting as hard as you can while inhaling, then on exhaling redouble the effort to contract the muscle. (I did mention that this would be hard right?)
Try to do one side of the body or limb, then the other immediately.
So if you are contracting your biceps first (bending your arm at the elbow all the way) you should then move directly to your triceps next (straightening your arm all the way).
Or if you first bend your neck straight back, the next section should be bending your neck forward as far as it will go, as hard as you can, for the time specified.
A full list of basic exercises (with pictures) will be added later, but these are very simple to do, just tighten down a muscle all the way, concentrate on the contraction and be willing to endure a bit of discomfort.
The more pain you are willing to face, the faster these exercises will work for you.
*I highly suggest you listen to Sapienmed’s muscle growth supercharger right after doing these exercises to accelerate muscle growth at a very fast rate and start seeing results immediately