Muscle

Here´s a brief description of the methods I use in my new book and video series, ”7 Minute Muscle”. These comments come from professional trainer Vince Delmonte. Vince went through the 7MM protocols and gained serious muscle mass. http

Muscle Building Results – The 7 Minute Science To Gain MuscleFast

Today we’re going to be talking about the science behind brevity training by the Author of 7 Minute Muscle, Jon Benson. The reason so many people are achieving muscle building results is due to their reading of the content and applying the principles to their work outs. That’s because the workout protocol is based on the science of hypertrophy as well as psychophysiology.

What is hypertrophy and psychophysiology?

Hypertrophy is the scientific term for the growth and increase of the size of the muscle cells. Simply put – muscle growth – it’s what we train for in our quest to gain muscle fast.

Psychophysiology is the study of the mind/body connection, which is a whole other article in of itself.

For now, let’s get to the meat of the matter. Now keep in mind, this program works for all fitness levels – from the beginner to the hard-core experienced. 7 Minute Muscle is primarily a density-based training program. It demands varying rep ranges done within specific time periods.

The workout protocol enlists six of the primary variables of hypertrophy (muscle growth), to help with your muscle building results:

1. Intensity
2. Load
3. Volume
4. Density
5. Time (includes rest intervals and the time required to perform a given task)
6. Force

Time and Energy Are Interrelated

A layman’s take on one of the basic laws of physics supports that time and energy are interrelated. Meaning that doing the same amount of work in less time, demands more energy which means more power. Although power is a factor in training, we’re focusing our interest on forcing muscle growth and adaptation – another component of time and energy. More energy expended in less time = more power.

How does this apply to 7 Minute Muscle?

Example: If you break down the typical 3-4 set bench press, with reps starting at 12 and ending in the 4-6 range, with longer rest intervals between heavier sets – you’ll find that the aggregate weight lifted is “less” than a protocol like 7 Minute Muscle, which uses “less” weight (better on the joints) but demands more work in less time.
So X amount of reps done with Y amount of weight in just 5 min ( phase 1 of the 2-phase protocol) ends up being greater than your typical 3-4 set program, despite the fact that more weight is used in the latter.

While other routines utilize this factor of density, 7 Minute Muscle goes a bit further by varying rest, load factors and rep range. Reps will vary from as low as 1 to as much as 10 reps, all of this at the trainee’s discretion. The one objective is to increase the aggregate rep count from one training session to the next.

Since time is limited (broken down into 2 phases: A Power Phase of no more than 5 reps and a Mass Phase of no more than 10 reps) the trainee is given a system that more accurately measures the the 7th and most crucial factor of hypertrophy – Progression.

More work in less time. Variable repetition ranges. Variable rest intervals. All in 7 minutes (for beginners.) Intermediate and advanced-level trainees are given 14 and 21-minute protocols if they so desire. Jon rarely goes beyond 14 minutes, as that is all that’s required to stimulate muscle growth to get muscle building results desired.

For now, give 7 Minute Muscle a shot.

By: Gain Muscles

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