Connect
To Top


Training Your Nervous System for Fast Muscle Growth


The idea with muscle growth and strength is to train every type of muscle fiber. The nervous system gets worked when we develop speed because it trains the nervous system to contract the muscle fibers faster and more efficiently. This not only helps develop strength but supports the type of movement needed for most sports activity.

Elite powerlifting coach Louie Simmons has his people incorporate a speed day for deadlifting, squatting and benching. They use submaximal weights for maximum speed. He says it develops a fast rate of force in minimal time. They change the method for these speed days around to develop strength at the beginning of a movement or at the end of a movement.

The idea is to push the weight (or pull it) FAST during the positive part of the movement with little or no resistance on the negative part of the movement. This is counter-intuitive to how you may have trained on traditional bodybuilding programs and takes a few workouts to get used to. I recommend using this technique only once a week.

The interesting part is, not only will this develop strength but according to a study from the Journal of Exercise Science weight training with moderate intensity and explosive contractions produces greater calorie expenditure than high intensity and slow contractions.

You must be logged in to post a comment Login

Leave a Reply

More in Blog Post

  • Why Your Big Toe Is Your Key To Great Calves!

    If you're looking to really build your calves, this one little piece of advice will help tremendously. Yet you rarely, if...

    Nick NilssonApril 6, 2016
  • Create Big-Ass Shoulders With Mike Rashid

    His motto “Train Your Mind as Hard as You Train Your Body,” may test your muscles and your mind.

    Iron Man MagazineMarch 21, 2016
  • The Workout and Happiness

    Happy New Year—a perennial cliché!  Can anything or anybody make you happy? To paraphrase a well-known line from Shakespeare’s Julius Caesar,...

    John BalikFebruary 11, 2015
  • New Year Resolutions

    January first, the birth of a new year.  Time to reflect on the old and plan for the new! Historically, January...

    John BalikJanuary 15, 2015
  • Do You Know Squat ?

    Have you heard any of the following recommendations? “Don’t let your knees go over your toes when you squat, because it’s...

    Doug BrignoleDecember 30, 2014
  • Another Rewarding Olympia Weekend

    A couple of weeks ago I was at the Mr. Olympia competition, the 50th rendition of that iconic event. What started...

    John BalikDecember 15, 2014
  • Muscle Beach Breakfast Club

    I have been a part of Muscle Beach Venice since competing there in the mid ’60s. Much has changed in the...

    John BalikNovember 15, 2014
  • The Science Behind My 2 Week Body Transformation into a Mythological Minotaur

    Sometimes getting in shape can mean perfect timing.  In order to make a 2 week body transformation, science can play a...

    curtis.fisherNovember 14, 2014
  • Bodybuilding: Art or Mass Appeal

    With increasing frequency, we’re hearing a segment of the bodybuilding fan base speaking out against the trend toward ever more massive...

    Doug BrignoleNovember 13, 2014