Get strong in 30 minutes

So you want to get stronger and maybe build a bit of muscle but you don't have time for 4X weekly sessions at the gym?

NO WORRIES ME NEITHER.

I tend to do resistance sessions one to two times a week. Once per week I can consistently stick to and I know that I'm keeping my muscles and bones happy (well as happy as a muscle or bone can be I guess). The follow along session linked at the bottom is from my current program which I tend to follow for 4-6 weeks before refreshing it. I hate training for long periods of time so I like to keep my sessions around 30 minutes which means I need my sessions to pack some serious bang for my buck. Hence STRONG IN 30 MINUTES etc.

This doesn't mean I'm drowning in sweat it just means I ensure that each move I do hits a certain intensity level. How do I do this? By ensuring the weight I'm using engages my high threshold motor units.

Cool wtf are those?

Picture your muscles like a company, and high threshold motor units are the CEOs. They're the big bosses who only get out of their executive chairs when there's serious work to be done. Lower threshold motor units are the interns doing the day-to-day stuff, but when it's time to lift heavy or do something super intense, the CEOs – the high threshold motor units – stroll in, saying, "Alright, team, time to show them who's really in charge here!" They bring the muscle power and heavy-duty strength to the corporate gym, making gains and taking names or something cringe and motivational sounding like that.

Engaging high threshold motor units is crucial for increasing strength/ muscle tone because these motor units are responsible for recruiting the largest and most powerful muscle fibres. Therefore, you have to ensure that the weights you are using, or the bodyweight exercises that you've chosen, are intense enough to tickle them into action.

As I explain in the video, you tend to know when they're getting involved when you start to do "ugly" reps. When no matter how hard you try your movement slows down as you try as hard as you can to create the same amount of force. It's not easy and it's not necessarily what I'd jump to if you're new to strength training. This doesn't mean you can't give the workout a go if you're newer to strength training I would simply use lighter weight, use the time to familiarise yourself with the exercises and take the variations offered.

In summary, engaging high threshold motor units is like unlocking the powerhouse within your muscles. By challenging your body with heavy resistance and demanding activities, you stimulate these motor units, promoting strength gains, muscle growth, and improved overall performance.

Ready to give the workout a go? GOOD GO YOU.

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