24/03/2026
It should be no secret by now that the way to grow comes via how often you can train a muscle group and the intent in your reps and sets.
Reps.
Sets.
Every single one - make it count.
We know that the initial 2/3 sets of an exercise are responsible for most stimulus then it’s a game of diminishing returns.
It’s very simple stimulus = adaptive response.
Get that right and you grow. FASTER.
Target the part you want to grow first in your session, this is where you have the opportunity to maximise the fibres you recruit.
Let’s say that body part was arms.
Start with curls at the beginning of the session.
Watch them grow.
Some exercises I like for arms are preacher db curls, single arm preacher curls, hammer db curls, standing z bar curls (strict as you can!)
Keep the tension on the target muscle until you can’t do another 9/10 or 90% rep.
Allow progressions to happen over time.
Fight for them again every rep not just every set. This is a spot to focus INWARDS.
Don’t just be a slave to writing reps in your log book, quality reps every time.
