Why Your Muscles Won’t GROW When Lifting

Kai Palikiko Dec. 15, 2020

Kai Palikiko has had over 10 years personal experience with Anabolics. His Personal Training Techniques have been responsible for thousands of men achieving their personal and professional goals, and you are getting access to the copy n paste steps to replicate them.

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Alright brother, we're gonna go through all the basic exercises right now on how to contract your muscles. There is no way for you to grow anything, if you don't even know how to use that particular muscle in the first place. What's going on brother?

My name is Kai, and if you have any questions for me, the best way to reach me is the link to my email.

You can find that link in the description, click on that link, it takes you to a site, you put in your name, your email, any questions you have for me, it's going to go directly to my proton mail. Alright, you see this right here, in order for you to do this, you got to have full total control of your muscles. In order for you to move your pecs, just like that.

Individually, just left or right, has the same exact principle of the many reasons why a lot of guys out there can't grow certain muscle. Because for example, look, in order for me to use my chest, and if I have to use a certain machine in order for you to actually use it, I do not have full master contraction on it. I'm using a movement to contract that muscle. I should be able to do this with any parts of my body in terms of full contraction.

Meaning this - the main reason why some guys don't have chest right now, they're just going through the motion. If I don't know how to flex this, what is the other thing that is happening? I'm using secondary muscles in order for that to grow. I'm using more of my deltoids, I'm using more of my lats, I'm using more of my triceps, just to go through that bench-press movement.

So right now I'm going to go through all the basic movements that we need to learn in order for us to really master full contraction movements. So you know, you could do this, pecs stuff. Here we go. Right now I'm going to go through a basic movement of bench-press. This can be applied for barbells or dumbbells. I'm going with 15 pounds just to show you, you should be able to get an amazing workout with just 15 pounds.

Or even heavier or even lighter, because again, this is all about learning how to contract your muscle, because look, I have 45 pound plates right there, that's going to be useless if I just go through the motions. In order for me to really grow my chest, full contraction needs to happen, I got to be the master of my own body. So here we go. Yep, right here. Squeezing all the way up and down.

When it comes to the actual image of it, the aesthetics of it, even though it's a bulking agent, it doesn't aromatize, but I'll get to that in a minute when it comes to the post cycle therapy stuff, it doesn't aromatize.

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And this also can be applied for half reps as well, from the bottom and halfway up. You should be able to have a good workout for any movements.

For example, incline bench dumbbell bench, whatever pressing movement we do in order for us to actually use your chest. If we don't know how to contract your muscles, then what are we really doing? Which muscle are we really working? We don't know, do we, because we're not fully contracting of the muscle that we actually want.

So now I'm going to do the actual movement of what you should be doing when it comes to the bench-press. Alright boys, so remember, the entire time, I'm not thinking about let me just go, go and go, or let me think, oh my God, I need to lift heavy. This can also go for a lighter weight as well. But this is my starting weight. But anyways, remember, the full principle of master contraction is by thinking the entire time.

Don't just go through the movements anymore, right? Every single rep counts, how many times we're gonna do chest days in a week anyway? Probably just one time, right? We only have one chest day, each rep counts, each set counts. Every single time you're breathing, every single time you're thinking as well.

But if you're doing this for the very first time, by the time you're done with one workout, you should be mentally exhausted as well, until of course overtime you get used to it. Master contraction every single rep, here we go boys. Full contraction, full movement, flexing on every single rep, every single set, the entire time. Alright brother, the next one is going to be bicep curls. This is one of the main principles about this when it comes to for contraction, right?

The first one was chest, it's a good way to really contract your chest muscles right here. The second one, another good fundamental access would be basic bicep curls. For a lot of guys, they just go through the motion, even using momentum, and that's fine, using momentum is absolutely fine. But going against the wall, no movement at all, a little bit of momentum, it's absolutely fine. It's not about that.

That's not cheating at all, as long as we're actually using the contraction of your biceps on every single rep. This is what most people do, I can just do same exact thing, and, you know, have a decent workout. Right? It looks like I'm doing the movement. But am I really contracting the muscles? I don't know. Do you know? Nobody knows, except for you. Now here's exactly what we're gonna do right now. Full contraction of actually doing bicep curls, concentrating on one rep at a time.

Boom. And last one, one good lesson for us in order for us to be a massive contraction when it comes to all body parts would be deltoids. For most people, the way they do deltoid raises is just going through the movement. What am I really working out? I have no idea, but I see pictures on it, I see people doing it, so I must be doing deltoids. No, not necessarily. We could be using a lot of secondary muscles.

So the same exact way, really contracting the deltoid muscle, the entire time squeezing, rep by rep. So this is light, clearly, but right now I can make it really heavy by squeezing. Here we go. Now I'm just gonna do a few more reps right here on a much heavier weight. Still the same principle goes. Don't let your old habits kick in by swinging.

And again a little bit momentum is fine, as long as each rep, you're constantly thinking, squeeze that same muscle that I'm trying to make it grow. Nothing can grow if you do not know how to actually flex it. The same exact thing, lats, shoulders, biceps, triceps, every little thing, every rep counts. And don't do that whole minor muscle connection thing.

Nobody knows what that means. You don't even know what that truly means. Think of it more like this, be more specific, thinking about how to actually squeeze that muscle. Anyways brother, I'm gonna go keep lifting. Other than that boys, my email is in the description. Other than that, Kai here, out. Take care.

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