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Muscle Hypertrophy

Dr. Eric Serrano, a great friend of mine, told me muscle hypertrophy at its highest occurs when sets last around 28 - 34 seconds each. Realizing the importance of keeping my muscles stimulated, I thought I would give this training method a shot. Instead of counting reps, I went all out for the 28 - 34 seconds. Believe me, it was much more difficult than I expected. I quickly learned to pace my reps which even added more tension on the muscle. You can perform this for any body part - give it a try. You'll get a very deep burn and a tremendous pump. By the 30-second mark, the exercise should be very, very difficult to perform. Do 3 sets per exercise and 2 - 3 exercises per body part.

Note: If you reach failure before 28 seconds, don't do forced reps.  Instead, reduce the weight for the time remaining.

Everyone I train, and myself included, has a love/hate relationship with this training style. We love the pump, but hate the intense burn!

Note: Before embarking on any nutrition, supplementation, and/or training program, consult with your physician or other licensed health-care professional.