The Grind Style Workout Routine for Complete Muscle Stimulation

The Grind Style Workout Routine for Complete Muscle Stimulation

    The Grind Style Workout Routine
    for Complete Muscle Stimulation

    I'm going to change the format of the typical exercise book here. Usually
    training books cover a selection of exercises first and then give you a routine
    or program to best apply these exercises. GSC program is more about the
    workout routine, and you'll be using the exercises to utilize the program. Plus,
    the structure of the exercise chapters will make a lot more sense once you
    understand the GSC program routine since there are specific exercises for
    each phase of the workout you'll be doing.
    A GSC workout routine uses each of the levels in the muscle tension
    hierarchy. Each level supports the others above it, you'll be programming
    each workout in 4 phases to optimally cover each level of the muscle tension
    Hierarchy. Let's explore how these work.

    Phase 1 Tension control


    You walk into the gym, or a corner of your basement, and you're ready to get
    grinding. Maybe you’re feeling motivated, tired or distracted. Whatever the
    case, you never come to a workout routine as the same person twice.
    Life is continuously changing, so every workout begins under a different set
    of physical and mental circumstances. Maybe you've been sitting in meetings
    all day, or perhaps you were out painting the fence. Whatever the case, just
    jumping into a workout would be ill-advised because your tension control
    could be anywhere when you're just getting started.
    That's why the first phase of a GSC workout is to practice a few simple
    tension control exercises. These drills wake up sleepy muscles, improve
    neuromuscular connectivity, and prepare both body and mind for the work to
    come. This phase also helps you identify positions where your tension control
    may be weak, so you can address your weaknesses before they compromise
    the integrity of your workout.
    Tension control exercises shouldn't feel like hard work. They should employ
    only a little bit of resistance to your muscles. Your mind is much more likely
    to apply tension into your muscles how it's habitually used to when you're
    working with even a modest amount of resistance. Keeping the resistance low
    will make it much easier to rewire your neuromuscular system so your
    exercises are safer, more comfortable and more effective.

    Phase 2 Stability

    Once you've woken up your working muscles, it's time to use that tension
    control to create a safe and secure neurological environment to work in.
    Stability work uses a modest amount of resistance, so your nervous system
    starts to ramp up and get used to applying force through the muscles. This
    sort of training will also improve your mobility and balance, releasing stress
    in your joints and areas where you feel stiff.
    The primary form of stability training is what I call shift work. Shift work
    involves applying a moderate amount of resistance to the body, as you shift
    and move your body around in various positions. Doing this helps you
    address areas of weakness, poor tension control, and stiff muscles that need
    to be loosened up. It's a very satisfying way to work out the kinks in your
    system, and you may find it’s more effective than stretching for loosening up
    tight joints.
    Above all, control is the name of the game during this phase. Control your
    tension, control your body, and control your breathing. It's all going to come
    together in the next phase of your workout.

    Phase 3 The strength / grind phase

    This phase is the meat and potatoes of your workout. This is the point where
    you flood your muscle chain with a massive amount of tension to stimulate
    the progression of strength and hypertrophy.
    Some people like to start a grind phase with 1-2 warm-up sets, but this is
    usually not necessary due to the warming up effects of the first two phases,
    but use a couple of light sets if you feel it will work best for you.
    The grind phase can include anywhere from 2-4 sets, and most people find
    that three sets are perfect for their needs. Plus it's about all they can handle as
    your mission is to pour most of your focus and energy into each set you do.
    Do not save anything for later or pace yourself. Complete each set to the very
    best of your ability and perform as many clean reps as you can manage.
    High neuromuscular capacity, low technical challenge
    Veterans of progressive calisthenics will notice that there aren't many "skill"
    based exercises in this phase like handstands, muscle-ups, or archer pull-ups.
    The reason for this is because the grind phase exercises are meant to be some
    of the easiest ways to challenge your muscular work capacity without much
    technical difficulty.
    Technically advanced calisthenics exercises are a great way to build muscle
    and strength, provided you have the skill do them well enough. If you're
    lacking the skills to make an advanced exercise technically easy, then the
    move becomes more of a technical challenge than a neuromuscular challenge.
    The technical challenge of advanced calisthenics moves is why some people
    are critical of advanced exercises claiming that they are great for building
    skill but not muscle and strength. To a degree they are correct; if you're
    struggling with the technical aspects of an advanced exercise, you won't be
    able to push your muscles hard enough to progress your muscular work
    capacity.
    In an ideal world, you'll become a technical master, so those advanced moves
    become less of a technical challenge and more of a muscular challenge.
    However, doing that can take a lot of practice, time, and sometimes money to
    hire a good coach.
    That's why the primary grind phase exercises, and progressions, are designed
    to require as little technical proficiency as possible so you won't get too hung
    up on those technical challenges. Besides, if there's one thing that can
    improve your ability to enhance your calisthenics skills, it's building brute
    strength. Plus, the first two phases will improve your tension control and
    stability, both of which are not only cornerstones in building strength but
    technical proficiency as well.
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