One of the analysts asked Sterling Sharpe, former NFL wide receiver-turned TV analyst, what that particular player might have done to develop such blinding speed.

Sterling’s simple, yet profound, reply: “He wakes up like that”.

Obviously, Mr. Sharpe clearly understands the role of genetics in athletic performance.

Sterling Sharpe (L) laughing as Brett Favre explains his text messaging technique for picking up women. 

Don’t do it Sterling.

Similarly, genetics also plays a role in the development of muscular size and strength.

Some people (who are usually trying to sell you something in a bodybuilding magazine) would have you believe that anybody can build a Super Hero type physique if they can just be motivated enough and perservere long enough.

While it’s true that anybody can get better, and everybody can get a lot bigger and stronger than they ever imagined, there are limits. And those limits are genetically imposed.

If an entire football team performs the exact same strength training program, why is it that the kicker weighs 170 and all the offensive linemen all weigh over 300?

Genetics. Genetics always wins.

So what are the individual genetic factors that affect muscular development? Here are some of the main ones:

-Bone structure: An individual with a small, frail bone structure simply will not be able to support the heavy musculature of someone like Casey Viator or Dorian Yates.

 This…..

Will never look like this

-Muscle length: The longer a muscle is from origin to insertion-that is, where it attaches to the tendon at the top and bottom-the more size potential it has.

Short Bicep 

Long Bicep 

Muscle fiber density: Muscles grow via hypertrophy, where each individual muscle fiber increases in thickness. Everything else being equal, somebody with fewer muscle fibers in their biceps than their training partner will not be able to develop their biceps to the same degree.

Motor unit recruitment: Some people have the genetically predetermined ability to neurologically recruit more muscle fibers for contraction during a given task. The people you see or hear about who are average size, yet can perform superhuman feats of strength, usually fall into this category.

Recovery ability: The capacity to recover from stress, and the speed with which a person can do that, are genetically based. That’s why some people can tolerate longer and more frequent weight training workouts than others and still make good progress.

Since limits to individual muscular potential do exist, and those limits are genetically based, there is nothing that can be done to alter them. However, don’t let this discourage you-remember that potential can only be acuurately assessed in retrospect; meaning simply, you’ll never know how good you can be unless you give it your best shot, and then look back on it later.

Also, attitude is a great tool for leveling the playing field. a person with the motivation and will to push to the limit in every workout will realize more of their full genetic potential than someone who is blessed with favorable genetics, but trains like a wimp.

And remember that the purpose of all goal achievement is to develop a sense of mastery-to gain satisfaction from the knowledge that you were able to take yourself from point A to point Z in a given endeavor.

So set a goal to be the best you that you can possibly be, and don’t worry too much about genetic limits. Train with maximum effort, balanced with the proper duration and frequency, enjoy the process, and see what happens.

As we used to say in the NFL: “Prepare-don’t compare”.

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Only one problem–you’re not making any progress. You look and lift the same as you did 6 months ago.

Why is that?

Well, there is one legitimate reason-you’ve done everything right for a few years, and you have now reached the limit of your genetic potential for building muscle beyond normal levels. You’ve reached you’re pinnacle. You can’t get any better, no matter what you do, and you are now lifting just to maintain what you have.

If that’s the case, you have no reason to be dissatisfied, because you look, feel and function fantastically.

But if that’s not the case (and I have met very few people who believe that they have reached that point), then there’s a reason.

Just like there’s a reason for everything in the Universe, based on the Law of Causality, a.k.a. the Law of Cause and Effect, there’s a reason for your lack of satisfying progress, and the number of possibilities are not infinite.

In fact, we can pretty much boil it down to one of 5 things.

The Top 5 Reasons for Lack of Training Progress:

1. Intensity is too low.

Intensity is the stimulus that triggers muscle growth and increased strength. Intensity means the percentage of momentary effort being exerted. If the intensity of each set is insufficient, increases in muscular size and strength will not be stimulated. Since nobody is too sure what the least amount of intensity required really is, and because of the difficulty in measuring intensity, the best way to insure you have passed over every possible growth threshold is to exert 100% intensity-that is, train to failure on every set (excluding warmups).

2. Duration is too high.

Intensity and duration are inversely proportional-that is, the higher the intensity is, the lower the duration of the workout must be, whether you want it to be or not. Just as nobody on earth can sprint all-out for a mile, nobody on earth can lift weights with 100% intensity for long periods of time.

If you are training to failure on every work set, take a careful look at your workout duration. Is there too much overlap present in your routine? Are you training the same muscle groups repeatedly with different movements unnecessarily? Can you eliminate anything?

Remember, the more you do, the harder it is for your body to recover and overcompensate. Instead of asking yourself “how much exercise can I tolerate?”, ask yourself instead “how little exercise do I require”?

3. Frequency is too high.

If your workouts are intense enough and brief enough, the next step is to make sure you are leaving enough time in-between workouts to allow for both recovery and overcompensation.

When you get finished with a high intensity workout, you don’t feel the same as you did before you started. You feel exhausted-something was “used up”. Think of it as digging a hole in your recovery ability.

The first thing you have to do is fill in that hole. Once things are back to their pre-workout levels-the hole is filled in-then, and only then, can you over-compensate and build some new muscle on top.

All of this takes time. If you don’t allow sufficient time in between workouts, you short-circuit this process.

How much time you need between workouts is an individual thing. I would say that 2-3 days between workouts, which equates to working out about twice a week, is an absolute minimum of days between workouts. If the intensity and duration are right, and you’re still not making progress, add an extra rest day between workouts until progress is apparent.

4. Not Enough Sleep.

Your body’s preferred time to rebuild and grow is while you are sleeping. That’s why babies and teenagers sleep a lot-because those are the times in people’s lives when they are going through heavy growth periods. If your training is intense enough, brief enough, and infrequent enough, maybe you just need and extra hour or two of sleep every day.

5. Insufficient Nutrition.

Food provides the building materials needed for new muscle tissue, and for the energy required to perform high intensity workouts. Make sure you are consuming a well-balanced diet with sufficient calories for your daily maintenance needs, plus a little extra to provide for increased muscle tissue.

Properly balancing these 5 factors is what makes training challenging, but it’s not as complicated as a lot of people make it out to be. If you think in terms of principles first, then figure out the specifics, it will all come together for you.

So remember the 5 principles of getting bigger and stronger:

Train intensely.
Train briefly.
Train infrequently.
Sleep enough.
Eat right.

Do each of those well, and in no time you will be on the satisfying path of consistent progress.

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We stayed at a beautiful oceanfront hotel called Costa D’ Este, which is owned by Gloria Estefan, the singer. (It pays to be married to a travel agent!)

We enjoyed a long weekend of relaxation–no phone calls, no computer, no work, no cats, no house chores–nothing even remotely strenuous, mentally or physically. Lots of beach, pool, dining, and sleep.

Believe me, it was exactly what we needed mentally.

And come to find out, physically as well.

As we were there, I observed some interesting things happening to my physical appearance. Although we were not even thinking about training, much less doing any, I noticed my muscles appearing fuller and larger, while at the same time I was appearing leaner. All this despite the fact that I was eating–and definitely drinking–whatever I wanted, and as much as I wanted.

As I pondered the reasons for these positive changes in my appearance, it occurred to me that the relaxing lifestyle we were leading that weekend was the cause. There was no question in my mind that I was “under-rested” before we left, which was the reason we planned the trip in the first place.

I thought back to other examples of increased recovery positively effecting physical appearance and performance I had heard about in the past.

I remembered reading something by Ellington Darden (1) about Arthur Jones claiming he could increase the size of someone’s arms by 1/2 inch from one workout. Apparently Jones had bodybuilders flying in from all over the country to take him up on this challenge.

Jones’ secret was exactly what I experienced in Vero Beach. He would have the chronically overtrained bodybuilder completely rest at a Daytona Beach hotel for 3 days, then on the fourth day put them through a murderous arm workout, then another night at the motel. The next day, the guy’s arms would be 1/2 inch bigger, mainly because of all the rest.
I also recalled reading a chapter containing a reprinted article called “After Working The Rest Is Easy”, on the beneficial effect of extended periods of rest on competitive runners, in Dan Riley’s old book “Strength Training By The Experts” (2).

The article described how several distance runners had won major championships after being seriously ill or injured, and being forced to take several weeks off from training. The authors noted: “If the body is not allowed to complete the rebuilding phase of training for lack of time (rest) or materials (nutrition), then the destruction will eventually exceed the body’s ability to repair itself. Conditioning will proceed at a slower rate or not at all. In extreme cases, conditioning can actually deteriorate.”

And in “Heavy Duty II: Mind and Body” (3), Mike Mentzer reminds us: “The workout, understand, doesn’t produce muscle growth, but merely serves to stimulate the body’s growth mechanism into motion. It is the body that produces the growth, but only if left undisturbed during a sufficient rest period.”

Bottom line: Don’t underestimate the value of recovery to your training success. Take a little extra time once in a while to let your body, and your mind, fully recover from the stress of training, and life in general. Some extra rest and relaxation will not hinder your training efforts; on the contrary, it is one of the best things you can do to enhance them.

And never forget that you’re doing all this training to improve the quality of your life, not let it enslave you. Go live a little; your body will thank you for it.

References:
1. http://www.drdarden.com/readTopic.do?id=410097

2. http://www.abebooks.com/Strength-Training-Experts-Daniel-P-Riley/1284366480/bd

3. http://mikementzer.com/checkout/catalognew.asp

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The first exercise is the lateral raise on the Med-x avenger machine. The set is carried to a point of positive failure, until the weight can no longer be lifted. At that point, a 10 second rest is taken; then a “static hold” is performed, where the weight is held as long as possible in the fully contracted position, then I fight the descent of the weight as long as possible, to exhaust the static and negative strength levels of the deltoids.

The lateral raise is an isolation exercise, with movement only around the shoulder joint. Once the exercise is over, a compound shoulder exercise-the overhead press-is performed with no rest between sets (except the time to get into position). The overhead press is a compound movement, which calls into play the triceps to drive the pre-exhausted deltoids to a deeper level of fatigue.

Once postive failure is achieved on the second exercise, the shoulders have had all the muscle growth stimulation they can handle. Time to move on to the next exercise.

Training in this fashion will build muscle at a rapid rate, provided adequate recovery is allowed.

Check out the video, then leave a comment below!

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Essentially everybody is performing their exercises very quickly. They throw the weight up. They let it drop back down. Mindlessly flailing their limbs with no apparent focus or concentration, often talking to someone at the same time. They rattle the barbell plates. They let the weight stack slam together. Momentum is utilized to the fullest extent possible. There is no pausing at any point in the entire set. The only time all this high speed of movement stops is between exercises, when the average trainee rests for several minutes, often while socializing, re-setting their I-Pod, texting somebody, watching television or checking their cell phone. It almost seems like they can’t wait to get their set out of the way, so they can get to these other activities with minimal disruption.

Why do people train like that?

I think that one reason they do it is since they see virtually everybody else doing it, they assume it’s the right way to do it, and that the one guy in the gym not doing it (me) is some misguided weirdo who is doing it wrong. This is the way a lot of people make all of their decisions-they go along with the majority, avoiding the painful job of thinking critically for themselves.

Once the trainee starts utilizing this method, they discover that moving the weights faster allows them to lift more weight more easily. Although less effective from a strength and muscle building perspective, this method is more satisfying to the ego. Fast reps also produce less muscular discomfort than slow reps, and avoiding pain is desirable for most people.

So what’s the problem?

The problem is inferior results. Moving the weights quickly lowers the intensity of the activity; and intensity is the stimulus required to cause an increase in muscular size and strength. Thus, the higher the intensity is, the more effective the workout will be. To maximize the intensity of each repetition, the weight should be lifted and lowered slowly, under full muscular control, utilizing the force of muscular contraction alone without momentum.

Going slow is also safer. Increased speed of movement increases the risk of injury. If you have ever witnessed, or been in, a car accident, you already know this.

In addition, going slower makes the workout more time efficient. You put more tension on your muscles in each set, allowing you to place a greater workload on your muscles in one set than the fast lifters get in 3 or more sets.

What exactly do I mean by slow? Here’s how I described proper form in my e-book, “High Intensity Muscle Building“:

“The lifting of a weight (including the weight stack on a machine) should take 2 seconds to perform. The lowering of a weight should take 4 seconds to perform. You should pause in both the start and finish positions on each rep. Thus, every rep you do should take approximately 7-8 seconds to perform. Simply put: lift in 2 seconds; pause; lower in 4 seconds; pause; repeat.”

The goal of your strength training program should be to get the best possible results in the shortest possible time with the least possible amount of effort. Performing slow, controlled repetitions is fundamental to achieving that goal.

Keep it slow to grow,

Dave Durell, MS, CCS, PTA
Author of High Intensity Muscle Building

P.S. This article was originally published in the High Intensity Nation E-Newsletter. For a FREE issue, AND advanced training video AND special report, enter your name and e-mail address to the right or below. I hate spam as much as you do and will never share your e-mail address.

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Talk soon,

Dave

P.S. Try High Intensity Muscle Building risk-free for 60 days with our 100% money-back guarantee!

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Discover 2 critical points in this video that will help you maximize your bicep development and arm size.

Leave a comment to let me know what you think!

Dave Durell, MS, CCS, PTA
Author of High Intensity Muscle Building

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By the way, Fred is the co-author (along with Matt Brzycki) of 2 great fitness books: “Dumbell Training for Strength and Fitness”, and “Youth Fitness: An Action Plan for Shaping America’s Kids”. Both are excellent, and can be purchased at a discount on his website, www.PremierePersonalFitness.com.

So without further ado, here is the interview–(let me know what you think of our discussion by adding your comments below)

A Discussion with Dave Durell
By Fred Fornicola

FF: As a fitness professional, I am always trying to further my knowledge base to better serve my
clients. I do this, very simply, by observing, conversing, evaluating, reading and most
importantly, by doing. With those criteria as my guide, I knew I wanted the opportunity to pick
Dave Durell’s brain and, of course, get a copy of his eBook, High Intensity Muscle Building.

As soon as I got my copy, I dug in right away to read what Dave had to say about his philosophy
on exercise and nutrition. There’s no doubt that Dave has taken his many years of professional
and personal experience and has encapsulated what he has found to be a “solid approach to
achieving one’s fitness goals” in this manual. After reading Dave’s material, I became very
intrigued by his exercise philosophy and mental preparation to succeed, so I felt I needed to
probe further and I asked Dave if he would oblige me by answering a few questions. He
graciously accepted my request and after our discussion, I felt that there was so much great
information that it would be a good idea to share what Dave and I discussed. So, without further
ado, here’s our conversation.

FF: Dave, first off, thanks for taking time to discuss your new e-Book and your training
philosophy.

DD: My pleasure Fred, thanks for reaching out to me.

FF: I’d like to talk to you about your book because I was very interested in your novel (no pun
intended) approach. The very first thing I do when I am looking at any book is I go right to the
chapter outline to see what the book entails. I was pleasantly surprised to find topics that are
generally overlooked in most strength/bodybuilding/fitness books. Could you elaborate a little
on what those chapters are and why you honed in on those topics?

DD: Sure Fred. I wanted to make the program something someone could take and start getting
results immediately, right now, today, even if they had no exercise experience and had no idea
where to start, or had experience but had stopped training due to other responsibilities, lack of
time, no progress, etc. A lot of people have trouble overcoming inertia and actually getting
started.

First, we cover how to develop the proper mind-set, how to prioritize the workout program so
that the trainee can stay the course and end up getting the results they desire in the face of the
multitude of distractions that will try to knock them off course.

Next, we tackle the time problem so that the workouts can be successfully scheduled, and that
schedule adhered to, no matter how busy the person is. To my knowledge, this is the first time
this has been spelled out in a fitness book.

Next, I cover step-by-step the proven workout program that guarantees immediate, dramatic,
and continuous results. In my 25-plus year’s experience, I have found that if people don’t see
results quickly, they become discouraged. People need a system that tells exactly what to do
and exactly how to do it; one where all the guesswork has been removed. In High Intensity
Muscle Building, we cover exactly how to set up the workout routine; which exercises to do;
how to perform perfect repetitions to maximize progress and avoid injuries; how many reps to
do; how much weight to use; and how and when to make progressive changes. Also included are
descriptions of every exercise in the program, with pictures, to help avoid confusion on how to
perform them.

Finally, the success of the program requires a high level of self-confidence, coupled with
massive action. Without high levels of self-confidence-the true belief that you can and will
succeed-your chances of successfully embarking on, and following through with, any workout
program are greatly diminished. And all of this, of course, does not happen by magic; it takes
action on the part of the trainee. The keys to developing self-confidence and taking and
sustaining massive action are revealed in chapters 4 and 5.

Also included are printable forms designed to help the reader commit to their goals, and
the workout cards used to document their workouts.

At the end of every chapter is a section titled “Do it now!” In those sections the reader will find
instructions on how to take immediate action on the information learned in that chapter. This is
critical-this book is all about forming new habits that will achieve the desired results as fast as
possible.

FF: This approach is what impressed me most about the book, Dave. Since training is more than
what I refer to as, the “X’s and O’s” (the routines, reps, sets, etc.) can you describe how these
topics can benefit the trainee and why they are so important?

DD: The mental approach is so important Fred. There are many, many programs available that
just give you exercise routines, and proper training methods are obviously very important, but if
you aren’t committed, don’t have strong emotional reasons for training, you won’t stay
motivated. The “how to” is simple-a lot simpler than many so-called experts would have you
believe-it’s the “why” and the “want to” that’s the tricky part, and is usually what causes
people to give up, or never get started-and it’s rarely addressed.

Building muscle and getting into great condition is not easy-if it were, everybody would be in top
shape all the time. It takes lots of discipline, mental toughness, persistence, and even courage
sometimes. That’s why I believe it’s so important to address not only the physical aspects of
working out, but the mental, social, and emotional aspects as well.

There are several steps that need to be taken before the actual workout takes place; making a
commitment, fitting the workout program into an already over-stuffed schedule, developing a
positive attitude, dealing with negativity, how to choose the right gym, what equipment to use,
stuff like that. I tried to cover all those things, and provide an immediate action plan for each
step to facilitate immediate implementation, which I think is critical. Once you make a decision
to do something, the faster you act on it, the better.

We also spend a lot of time discussing how to cultivate a truly positive attitude, as well as how
to make use of very valuable mental techniques, such as visualization and using affirmations.
These things can have a tremendously positive effect on a person’s life, both in and out of the
gym. Let’s face it Fred, we live in a world full of negativity, and I believe the better equipped
we are to combat those negative influences, both physically and mentally, the happier we will
be. To me, that’s what High Intensity Training is all about.

FF: The mental approach to success is vital Dave, I couldn’t agree more. You took away all the
excuses in this book – it’s almost hard for a person not to succeed using your philosophy. I hope
that the reader doesn’t just glance over these important topics because, as you know, most
people want to get to the “meat and potatoes” – the workouts and the REAL secret to getting
stronger and leaner. Why do you think people overlook the crucial aspects for achievement that
are outlined in your book?

DD: For some reason Fred we seem to down play the role the mind plays in human achievement,
including physical fitness. It seems the prevalent attitude in our society is that there’s this
mind-body dichotomy, like one has nothing to do with the other. I can tell you that one has
everything to do with the other, and if you don’t have your mind “right”, you will have a much
more difficult time developing your body.

How you think determines how you feel, which determines how you act, which determines your
results. In terms of working out and/or getting into shape, if you think of yourself as an
undisciplined loser who never should have let yourself get like this, if you dwell on how hard the
workout is going to be, if you remember times when you tried workout programs that didn’t
work-you are going to end up feeling pretty bad about yourself and about your chances for
success with your current fitness program-even if it is the greatest fitness program ever
invented. You are creating a self-image of failure. This will cause you to act in a manner
consistent with that self image, and you will most likely end up having a crappy workout,
proving the self-image that you created to be correct. Obviously, crappy workouts lead to
crappy results. It’s a self-fulfilling prophecy.

On the other hand, if you carefully think about why you want to get in better condition, set
some fitness goals (preferably in writing), make a commitment to achieve them, congratulate
yourself on making the decision to improve yourself, write down 10 reasons these goals are
important to you and what the achievement of them will mean to you, review them regularly,
and take a few minutes before entering the gym to visualize how good you will look and feel
once you achieve those goals, you will enter the workout full of focus and enthusiasm, and
assuming you are on a sound program, you will find yourself having great workouts, and great
workouts lead to great results.

FF: This raises another question people tend to deal with – which is “what makes a great
workout a great workout?” Since a persons training is subjective, what, in your opinion, makes a
great workout and what should people be looking to accomplish?

DD: A great workout to me Fred is one where you have made objective, measurable progress
toward your goal. This criteria presupposes 3 important points – one, that you know exactly
what your goal is in the first place; two, that you have a system, a set of techniques that you
can use to achieve it; and three, that you have some method in place for measuring your
progress.

Having a goal to strive toward is what we have been talking about throughout this interview
Fred, and what the first chapter of High Intensity Muscle Building is devoted to-setting a goal for
yourself that is important enough to you that you are willing to commit to it is essential to all
achievement. It determines how you will direct your efforts, exactly what steps you will take on
a day to day basis to eventually end up where you want to be. Without a target, you won’t know
where to aim.

Having an effective system is also crucial, because if you’re doing the wrong things it doesn’t
matter how committed you are to your goal; you’re not going to get there. Obviously it’s very
frustrating for people to set a fitness goal, commit to it, go to the gym all fired up, and after a
few weeks nothing happens because they’re doing the wrong things the wrong way. Yet I see
this all the time in every gym I go to. Without positive feedback people give up. The program I
offer in High Intensity Muscle Building is designed to provide immediate, dramatic, and
continuous results, right from the first workout.

I also believe it is absolutely critical for people to keep written records of every workoutincluding
the exercises they perform, the equipment used, how much weight they used and how
many reps they did. In order to make changes to your body, you need to impose progressively
greater demands on it each workout, and the easiest way to do that is to see what you did last
time, in writing, and try to do better this time-either by performing more reps, using more
weight, or both. It’s also extremely motivating to see the improvements you’re making right
before your eyes every workout. If you don’t write it down, you lose all these benefits. Can you
imagine your doctor not having any written records of your medical history and just trying to
memorize everything about you? By the way, High Intensity Muscle Building includes printable
workout cards to make this record-keeping very simple.

So if you go to the gym committed to a specific, personal fitness goal, apply a proven system and
put in a maximum effort during your workout, and write it down so that you can see without a
doubt that you made progress-that’s a great workout.

FF: Dave, by far, this has been one of the more interesting conversations I’ve had about training
in a very long time. We could probably discuss training ad nauseam, but as not to overstay my
welcome, I think we should rap up this conversation for now and possibly pick it up at a later
date. I hope anyone reading this dialogue has gleaned some insight as to what you and High
Intensity Muscle Building has to offer. Thanks again for your time.

DD: My pleasure Fred, thanks a million for having me.

For more information about Dave Durell and his new book, visit:

www.highintensitymusclebuilding.com

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This is just as true for those of us who seek to build muscle, lose fat, and get stronger as it is for Lance Armstrong, who wrote a book with that title (which, by the way, is excellent-you should read it).

With that in mind, we want our workouts to be as effective and as we can make them, meaning we get the best possible results in the shortest possible time with the least possible amount of effort.

When it comes to training your back, you want to get the most “bang for your buck” from your pulldowns, and of course you want to avoid injury, which could cause you to lose time.

Here’s a video on what I believe is the best way to do pulldowns and why, plus some techniques which I think should be avoided due to higher risk of injury.

Let me know what you think by leaving a comment.

What did you think? Leave a comment!

Build your back quickly and safely,

Dave Durell, MS, CCS, PTA
Author of High Intensity Muscle Building

After 25-plus years of experience and constant study, I have finally achieved my goal of creating a program to help others reap the physical, mental and emotional benefits of High Intensity Training.

The High Intensity Muscle Building Program is now available.

And to celebrate, I’m offering the Program Manual, Nutrition Manual, unlimited access to the Video Vault, and 12 months of The High Intensity Nation E-Newsletter, all for the special introductory offer of only $39.

=>Grab your copy of the program HERE!!! 

Once you order you’ll be able to instantly download your “High Intensity Muscle Building” Program and Nutrition Guide e-books, gain access to the High Intensity Training Video Vault, and the next issue of the “High Intensity Nation” monthly E-Newsletter will be sent to you via e-mail. And, the program comes with an unconditional 60-day money back guarantee.

=>Grab your copy of the program HERE!!!

Please join me in celebrating!

Welcome to The High Intensity Nation,

Dave Durell, MS, CCS, PTA
Author, High Intensity Muscle Building