These 4 components of performance help us make reliable progress with our clients

There are 4 key components we coach builtXyou guys on in their performance of their programmed exercises.

1. Controlled rep speed and tempo

2. Specific mind-muscle connection

3. Consistent range of motion and position

4. Proximity to muscular failure (within 2-3 reps)

When performing an exercise with the primary intention of growing muscle these are 4 of the most important principles to abide by for best results.

1. Controlled rep speed and tempo allows you to be more sure that you’re training the desired muscle. Increased speed tends to make technique deviate from optimal and uses other muscle groups to compensate and support.

2. Specific mind muscle connection allows you to feel the desired muscle work which in turn increases the likelihood that you are training that muscle vs something else. The guy bouncing the bar off his chest during the bench press then worming his way back to the top is not likely to be training his pecs as desired.

3. Consistent range of motion (ROM) allows you to train as much muscle per rep as possible, making training more efficient (less reps for more stimulus is ideal). Standardizing ROM also allows you to be more specific with which muscles are being used, rather than each rep looking different due to it being too heavy, a poor exercise selection, or something else.

4. Taking a muscle within close proximity of failure (3-0 reps) is shown to be more advantageous for muscle growth. The stimulus wants to be robust enough to signal muscle growth, but not so taxing that it is too difficult to recover from (as is often the case with max effort lifts or training all the way to failure).

Technology is awesome

We ensure that the guys in our programs understand and use these key components of training performance by using

• 2 way video feedback

• daily workout rating

• and weekly check-in calls all integrated into and delivered via our custom builtXyou coaching app!

If you’re a busy guy who wants a clear and specific system to follow, written and supported by experienced expert coaches with you in mind, and a results guarantee that ensures you achieve your goals, then builtXyou is your answer.

Apply for one of our limited monthly coaching spots at the link below.