The “Secret S.A.H.C.E” to More Muscle
Welcome back dude. In my last post, we started a new post series on the best exercises to build more muscle using the press, squat, and deadlift. These are so dang effective because they cross multiple muscle groups and joints. Today we'll be diving into compound lifts... not to be confused with compound exercises.
Compared to isolation exercises which cross only one join like:
- Bicep curls
- Leg extensions
- Tricep extensions, etc...
Today we’re gonna take another step forward and chat about specialized variety exercises for the squat and how to use them as “compound lifts.”
If compound excises are the Arnold Schwarzenegger to building more muscle... then compound lifts are Ronnie Coleman.
The SAH Compound Effect. Aka: the “Secret S.A.H.C.E” to Muscle-Building (SAUCE, see what I did there 🙂 )
If time is of the essence and you’re trying to build muscle as fast as possible -- without destroying your body -- and force people to do a double take when you walk in a room.
Then you gotta be hitting compounds lifts for starters.
Compounds lifts are a result of 2 compound exercises bolted together... forging one muscle-building unit.
And to build muscle... you MUST overload the system.
... “overloading the system“ isn’t enough.
To do this effectively -- without crash and burning by week 3, 4, 5, or 6...
you need to deploy our Secret S.A.H.C.E to trigger muscle growth—FASTER.
So what the hec is the SAH Compound Effect?
Glad you asked.
The S.A.H.C.E. is a strategic combination of:
- Compound exercises
- Compound lifts and
- “Method Cycling”
A unique force-multiplier I've been using with my students to boost recovery between training days, and...
... accelerate muscle growth by cycling specific muscle-building training methods and how you perform compound lifts from day to day.
Example compound lifts:
- Clean, press (or push-press and jerk)
- Press, squat
- Press, reverse lunge
- Swing, snatch
- Clean, Squat
You can also consider these super-sets. Here are some examples of specialized variety for the squat:
- Traditional Goblet
- True Goblet (crush goblet)
- Single bell front squat.
- Double front squat (overloads the system more efficiently).
For maximum, time-saving effects... break up the above mentioned mechanisms and specialized varieties into 2 pillars.
2 Strength Pillars for Muscle-Building (2-SPMB)
// SPMB #1: Method Cycling //
These are 4 time-saving methods you must know how to cycle to build strength and boost muscle -- without destroying your body in the process:
Compound exercises and lifts are the undisputed KING for more strength and better conditioning but...
... when you bolt them to my 2 pillars for muscle-building system using the S.A.H.C.E tactic you’re able to...
... train harder.
... train more often.
... stay fresh as possible.
... become anti-fragile and
... of course... have MORE MUSCLE.
Why should any of this be important to, YOU?
- More Muscle Damage = MORE MUSCLE as a result of maximum motor unit recruitment compared to isolation exercises... helping you save time - so you can spend it where it counts like with your family and taking adventures.
- Compound lifts: Build a stronger, more capable body -- in less time. Lead to more muscle. And last time I checked... more muscle leads to longevity and a leaner physique -- with the right eating strategy of course.
- Testosterone-Boosting: An increase in hormones magnifies anabolism. More potential muscle growth to help auto-regulate your metabolism -- and body weight. Allowing you to eat more of your favorite foods -- without the guilt.
as a busy dude it can be tough to balance all the responsibilities which come with “adulting.”
Doing the dad thing.
The wife thing.
And not to mention... ensuring the survival of your family by doing the career thing too.
Aaaaand still have time to do more of what you enjoy so you can live a more fulfilled life and not wake up at 40+ wondering "what have I done with my life?"
WITHOUT losing yourself in the process!!!
It’s a tall order to ask of anyone.
Ever ask yourself
... how much rest do I need?
... how many reps and sets?
... how often should I workout?
... how long should each workout be?
... how much should I be eating to lose fat?
These are import -- and valid -- questions if results are important to you.
This’s WHY it’s MORE important to establish a REAL strategy to provide the best bang for your buck. By knowing how to plan your compound exercises and lifts.
To ensure your body doesn‘t breakdown by week 3, 4, 5, or 6.
Speaking of strategy... one of the most common “road blocks” keeping men from making REAL progress and SLAMMING their momentum head first into a brick wall is... INJURIES.
A little shoulder tweak here.
Another back sprain there.
A knee thing here.
Leaving them trapped in feelings of defeat, failure, and on the verge of throwing their hands up.
In my next post, I’m gonna reveal my second strength pillar for muscle-building and how it‘ll help you workout for the long haul.
And how it'll save you from having MORE SET BACKS.
To Only progress!
But don’t take my word for it.
Check out what some of the guys in the Better Man Blueprint (16 week Evolution) are sayin’...
See ya in the next post.
Where I'll toss you the keys to a done-for-you strategy to creating similar results for your life too.
So be sure to be on the look out for…
Subject: SPMB #2: How to train for longevity…