Muscle Flexion Training
Holding the weight load in the fully flexed (top) position of the movement with one arm while the other arm cranks out reps drives unmatched rates of muscle growth and fat burning. Muscle Flexion Training is a ground breaking system that will help you pack on slabs of muscle while boosting strength. Shorter rest between the 4 pressing and pulling stations maximizes rates of muscle growth and fat loss at the same time.
By: Eric Serrano MD and Scott Mendelson
The best chest and back pump of your training life will be earned with Muscle Flexion Training. These unique weight training executions developed by Dr. Eric Serrano MD train muscles at their two weakest points to drive up lean muscle mass, significantly increase strength and fix certain muscle imbalances.
Muscle Flexion Training
Training unilaterally- with one arm at a time allows for more range of motion as the elbow can go down farther at the bottom of rep for greater core muscle recruitment. A bar stops at the chest while dumbbells offer more flexibility of movement for greater chest development.
Earn full flexion of the pec by pushing the db through the roof with the arm holding in the top position. Keep at least five degrees of elbow bend in the top arm to prevent joint stress. The right arm holding the dumbbell in the top position should try and push through the roof for maximum benefits. The left arm is doing the reps with a controlled pace before switch jobs for each arm for the second half of the set.
Burning fat and gaining muscle at the same time
Short rest between sets trains metabolic and strength components at the same time. Keeping the rest periods under 30 seconds between stations will support faster rates of fat burning and limits the weight loads. Higher density sets defined by gradually more work in less time works very well for creating muscle growth and fat loss opportunities at the same time through several pathways. The high density combination fires up metabolism and fat burning hormones for the 24 to 48 hours following every session.
The trick is sustaining the high level of density throughout the Muscle Flexion Training session. Our clients have earned great success using 4 to 8 GCX10 Physique and Performance Enhancer capsules 30 minutes before training. The special combination of ATP, Glycine and Lactoferrin increases peak power and strength endurance without any stimulants. Clients can handle heavier weight loads for more quality reps with shorter rest periods all while using excellent form. Gradually higher levels of performance measured by weight loads, quality rep executions and short rest periods create faster rates of body transformation
Attack stubborn and visceral fat
As an added bonus the GCX10 attacks visceral and stubborn fat to help the 6 Pack show up very nicely following all of the functional core work gained with every session. The high dosage of Lactoferrin within the GCX10 is greater than the amount used in a published study demonstrating a significant decrease in visceral fat levels.
Full pectoral flexion
The fully flexed stable position with one arm pushing the dumbbell through the roof acts as a pump to drive massive amounts of blood into the muscle carrying the 100% MR and Muscle Synthesis Powder growth materials at the perfect time. Load hungry muscles with the ideal ratios of raw materials they need to recover and grow ASAP.
Functional core muscle engagement
Watch closely as Scott Mendelson takes the dumbbell all the way down which requires tremendous core muscle activation when lifting the weight up. During the four station pressing sequence the core muscles may fatigue before the pressing muscles. This is valuable information for an athlete to consider so that the weakest links can be properly addressed with the right training techniques.
Strategic angle changes
Each of the four stations have a different incline for strategic reasons. Changing the incline position allows the muscles be worked at a variety of angles which is great for muscle growth, strength improvements and injury prevention. The decline position as the fourth pressing station requires a skilled spotter and should not by anyone with a history of injury or less than ten years of training experience. A flat position press is an excellent option instead of the decline position.
Fight fatigue to support excellent performance throughout all 4 positions with the 100% MR and Muscle Synthesis Powder. The proprietary ratios of amino acids Dr. Eric Serrano developed floods with the muscles with very powerful fuel sources. 100% MR and Muscle Synthesis accelerate recovery of the muscles as well as the nervous system between sets while providing a powerful alternative energy source for the muscles during intense training.
Second Work set
Scott Mendelson used 85 pound dumbbells during the second work set which was extremely challenging. After using the Muscle Flexion Training techniques for the first two stations Scott pressed with both arms at the same time for the third and fourth stations. Pre mature muscle failure did not allow for completion of the entire four station challenge, but this serves as a valuable starting point- not a failure.
Starting with very conservative weight loads during the warm up and work sets is a smart move so that proper form can be perfected. A key to success for our personalized 12 week training and nutrition program clients is to progress from week to week. Performance improvements over the course of a 6 week training phase translate to faster body transformation.
For the following weeks Scott or a trainee in a similar situation should aim to improve performance by a rep or two with the same weight load and emphasis on proper form. By week 6 of the program achieving the entire four station Muscle Flexion Training sequence with a challenging weight load is a great accomplishment which will translate to more muscle and less body fat.
Setting the stage for even more muscle growth
The Muscle Flexion Training sets stimulate a wide cross section of muscle fibers with great potential for growth. This process also sets the stage for the following sets done with a normal rep execution to accumulate even more valuable muscle fibers necessary for maximizing rates of muscle growth.
|Muscle Flexion Training|
|A1.||30 degree incline press*||3||4||3-1-1-1||20|
|A2.||45 degree incline press*||3||4||3-1-1-1||20|
|A3.||20 degree incline press*||3||4||3-1-1-1||20|
|A4.||Flat Dumbell press||3||4||3-1-1-1||90|
|B3.||Neutral Grip row*||3||(5+5)||3-1-1-1||20|
|B4.||Big Finish Multiple Grip row||3||5 each||3-1-1-1||90|
|* Muscle Flexion Rep Execution|