How it Works

Building muscle is like striking hot metal on an anvil.

You need to strike it frequently enough to prevent backslide, but the strikes need to be hard enough to actually change the metal's shape.

For a while, you can hit it any way you like and it'll respond.

Eventually though, your strikes are not accurate or hard enough to change the shape.

You have to keep hitting the anvil to keep the muscle, but you won't see further changes.

It's a plateau.

You need to clean up your signaling and approach the rhythm like a real blacksmith.

tap, tap, BANG.... tap, tap, BANG.

The taps keep the muscle you have, and the bangs tell it to build some more.

The BANG is the key hit, a stress on the muscle that it never experienced before. That's more reps or more weight. This is a personal record, or PR.

That's the signal to your body not just to recover the muscle, but to build it up more than last time so it can handle the new stress.

The goal is to hit new PRs on each muscle group as often as the body allows. These tiny incremental signals and adaptations compound long term.

Anything that doesn't create the best chance for a PR is slowing down that frequency, so we remove it.