spam activation

The big sexy that keeps coming into vogue is spammed reps for growth. Almost a decade ago, it was alex leonidus talking about nucleus overload - i.e. taking a single body part and spamming daily reps for a period of time (30 days +). Concept being that the repeated signal creates new satellite cells in the area making it easier to grow when heavier weight training is applied. The frequent example used is ex athletes like soccer players/swimmers growing their legs/shoulders respectively after they retire and train those body parts.

This is all good stuff, but what about if you are recovering from an injury? What of growth is desired not because of athletics or looks but survival? Same concept, different approach.

Instead of performing muscle building movements your body cant handle yet, perform movements that activate the targeted area. Do it daily.

Examples using myself, my back (herniations) and knee (god knows what) have been issues for years. My best friends are to activate the muscles around both body parts.

- Glutes.

- Hams.

- Quads.

- Abs.

This doesn't NOT take more than 10min a day. For the time investment this pays dividends.

Example warmup, 1-2 sets each

Glute bridges

Light cable row

Band leg extensions 

Band shoulder press

Jefferson curl progressions

Calf raise to tib raise 

Thoracic pushups

Glute walks