Muscle Control: The Lost Secret of Ancient Strength (2023)

There is a story about Bruce Lee.

He was apparently with a friend when they noticed a giant gorilla built like a bodybuilder.

“The guy has a lot of muscles!” said the friend.

"But can he use it?" commented Bruce.

I'm paraphrasing, but that's the gist.

Muscle Control: The Lost Secret of Ancient Strength (1)

Decades earlier, strongmen Maxick (Max Sick) and Monte Saldo developed a muscle-building system unlike anything we know today. One that didn't require weights and that taught the practitioners, the maxaldistas, total and conscious control of the main muscle groups of the body.

Devotees like Billy Ralph used this system to develop a physique that could rival that of some modern day bodybuilders long before steroids were freely available.

Muscle Control: The Lost Secret of Ancient Strength (2)

Others have used the techniques to perform incredible feats of superhuman strength. Even Harold Houdini may have used the teachings imparted by Maxick and his contemporary Joseph "The Mighty Atom" Greenstein to deliver some of his more unusual performances.

Although the precise methods were lost, the concepts survive to this day and are shared, in particular, among modern strongmen. shootingStan Lee's Super-HumansModern strongman and competitor of the then pound-for-pound strongest man alive, Denis Rogers discovered that he could recruit more muscle fibers than the typical man by flexing iron and expressing strength in other ways.

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So what's up? And what can we learn from this for our own training?

An introduction to maxalding and muscle control

As I've discussed many times on this site in the past, having muscle is simply not enough. You also need to be able to use that muscle. This means being able to send a strong enough signal from the brain to actively activate the motor units. It also means being able to use the correct muscles to move your body correctly for the task at hand.

See too:What happens in the brain when you plan and execute a movement

Let's start with the last example, as it is much faster. This is proprioception: knowing where the body is in space and being able to consciously move it. This is important to be able to perform each movement correctly. For example, you can't deadlift or swing a kettlebell unless you know how to move your hips. Do you know how to tilt the pelvis? Can you retract your shoulder blade?

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These seemingly random demands are essential to moving safely and avoiding injury. They are also needed to learn a variety of new skills. Unfortunately, due to inactivity, many of us simply don't know how to perform these actions, many people don't even know what they mean!


Muscle control of advanced athletes

The next "level" of this is the ability to create precise movement. For example, when throwing a punch, you need to do a series of smaller movements in the correct order. That means driving with the foot, rotating the hips and core, and delivering the punch. You must do this while relaxing the rest of the body, particularly the opposing muscles. This is something I struggle with, probably thanks to decades of bench presses and push-ups!

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If you can relax your biceps during the punch, you will be faster and stronger than when fighting your own body's resistance. And when you can hit that shot in a straight line, you're more efficient, save more energy, and hit harder.

Over time we create engrams: mental maps of specific movements. The trained athlete will have very clear connections with little spillover. Only the correct motor units come into play. The untrained athlete's mind map will contain much more "noise".

Can the same logic be applied to deadlifting or Olympic lifting? Even a biceps curl? Of course you can!

And that way, you can generate more power with less muscle.

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The "mind-muscle connection" in bodybuilding

A concept related to bodybuilding is the "mind-muscle connection". This is the ability to sense which muscles are doing the work during a movement. By developing a feel for what a muscle contraction should feel like, a bodybuilder can ensure that they are creating muscle damage, metabolic buildup, and mechanical stress in the target muscle. This leads to more growth and definition.

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This could mean that the glutes are contracting during the kettlebell swing; o Be sure to work your abs on the leg raises instead of bending at the hips.

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Muscle control takes this to another level. A maxaldista can go so far as to "explode" individual muscles by contracting them while all other muscle groups remain completely relaxed. It can be fascinating to watch demonstrations of muscle control as each muscle is contracted, flexed and moved.

The idea would be that they could apply this type of muscle control to training, so thatReallywould be able to isolate those muscles. Furthermore, by isolating muscle control, they could exert much greater and more efficient force.

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Try contracting the tricepssinWhen you tense the biceps you will find it very hard. The opposite is also true. It shows how you fight your own resistance during moves like pull-ups and triceps kickdowns. When throwing a ball or a punch.

But if you can fully relax your opponent, you can muster a lot more force using a lot less energy.

In muscle control, the ability is complete.To relaxA muscle is as important as the ability to fully contract it. And that's probably even harder to achieve. Take a moment now to realize how much unnecessary tension you are carrying right now. How much energy is wasted doing this?

muscle fiber recruitment

But true muscle control goes further.

Because it's not just about activating and relaxing the right muscles, it's also about how much you contract those muscles.

Because a muscle consists of hundreds of thousands of muscle fibers, which are grouped together as "motor units". A motor unit is a group of muscle fibers controlled by a single nerve. Motor unit sizes range from small to large, with smaller motor units containing more slow twitch muscle fibers that are significantly more energy efficient and less prone to fatigue. Larger motor units are mostly made up of fast and super-fast twitches, but they tire quickly.

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When you send a signal from the brain to activate muscle, the strength of that neural impulse determines the percentage of motor units used. But the order is always the same: from small to large. This is Henneman's size principle.

In other words, ALWAYS use the slowest, most efficient motor units. Just add larger ones as needed.

Imagine a selection of large and small ball bearings on a table. If you blow lightly on the ball bearings, only the small ones will roll. Blow a little harder and the small and big balls will move!

The subject? Most people can only recruit about 30% of their motor units. Trained athletes report this around 50%. This means that most of the power available in a muscle remains at the table.

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Unless you train your muscle control and learn to move your muscles individually. Unknowingly, this is what many modern strongmen train to achieve; That's how Denis Rogers achieves his incredible feats.

Think of it this way: just as you currently can't squeeze the triceps alone, you probably CANNOT squeeze the triceps either.quiteTriceps to contract during movements. You saw that it is possible to create a better connection with the muscle. There's a lot more room to grow.

Is muscle control really the key to greater strength?

This publication is not intended to provide a practical and useful strategy. Rather, I wanted to provide insight into a completely different approach to training and a potential source of additional strength. It is worth noting that Maxick and his ilk were merchants and businessmen. They partially promoted strategies for selling books.

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And even those who have claimed success with these methods freely admit that they combined the strategies with heavy weight training.

But the whole concept is based on sound logic and has some very interesting parallels with other practices. Muscle control in particular has a lot in common with internal martial arts such as Qi Gong and even Tai Chi.

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External martial arts also teach this, to a lesser extent.

These practices can sometimes seem esoteric to an outsider, but they actually teach very similar concepts. It's not about how the movement looks from the outside, it's about the movements of the muscles and the way the exercise is performed.

Tai Chi, Qi Gong e controle muscular

For example, in Tai Chi there are the "Four Energies of Tai Chi": Peng, Liu, Ji and An. They describe four types of quantitiesPush🇧🇷 "Peng" is an "uprooting force" that comes from a source. Imagine how you could get under a heavy ball to throw it. The upper body is relaxed and the power comes from the legs, which must maintain the structure. Imagine an Olympic weightlifter standing on the weight with his arms crossed over his head after the last catch.

"Ji" is oppressive energy. Imagine the moment you release a light ball from one hand to throw it: you explosively expand your fingers to propel the ball. This example, like the others on this list, is from a blog post by Dan Kleiman; I'll link his blog below.

"Lu" means "to absorb energy". Here you remain unreachable, letting go of all tension: like the willow swaying in the wind.

Finally, "An" is a "condensed" energy. The perfect example Dan gives here is the way you get up from a chair by placing your hands on his arms behind you. Not only are you pushing down as hard as you can, but you're also creating tension in your back so you can push yourself up.

Kung Fu has structure in its strikes. Qi Gong goes much deeper, using seemingly static poses with focused breathing to gain greater control over the body. I don't pretend to understand much of this, but practitioners claim that they can even control their organs and hormones.

Hey, if Whim Hoff can control his sympathetic nervous system, why not?

Controlling the fascia has been speculated to allow for some of the body's most impressive strengthening techniques.

Houdini and muscle control

And this is where the Houdini Connection comes into play. Houdini learned to regurgitate certain objects by swallowing them in a string and then pulling them up, and he took the opportunity to feel how his abdominal muscles worked and gradually gain control over them. In this way, all performers perform this act.

A similar technique taught by the Mighty Atom allowed him to contract his abdominal muscles enough to deliver a punch.

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Like a Shaolin monk.

Another connection can be seen in the way Houdini and others escape handcuffs. This trick can be performed by contracting the muscles in the forearm to make it thicker when punches are delivered. The performer can then relax the forearms so that they protrude during the performance.

Coincidentally, Bruce Lee also demonstrated the ability to contract individual muscles in his forearm at will. Again, this suggests that Bruce was at least aware of Maxalding and similar techniques.

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First steps with Maxalding and muscle control

So how do you develop this muscle control? Well, now we have 1,800 words and it's getting late...

So how about you sign up and I'll make a follow-up video?

In the meantime, I will also make a blog post for you to check out.

But for now I will say this: the muscular control demonstrated by the Maxalding system is extremely impressive, but I really think it only scratches the surface. I think that by applying a more modern understanding to these concepts we could go further.

Furthermore, it would be great if some of the ideas in Qi Gong and elsewhere were more freely communicated in a way more in line with modern sensibilities. I think Vahva Fitness is doing some really interesting work in this area.

Maxalding's techniques involve placing a hand on the muscles during the movement to get a better idea of ​​how they feel when they contract. Muscle control is then practiced in many cases in front of a mirror. The smoothest muscle control is combined with maximum contractions. Body blocks, a form of calisthenics, are performed with great attention to practice this control.

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The original texts by Maxick, Otto Arco and others are freely available and are not copyrighted. I also highly recommend the Golden Age Bookworm YouTube channel.

Again, isometrics can be very effective. Overcoming isometry is a perfect tool for increasing neural drive as it allows for a much longer peak contraction. Ballistic isometrics can also be very useful for this purpose and you can check out my old video on the subject.

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Meanwhile, quasi-isometries (extremely slow repetitions) are useful for teaching much finer and more precise control over the amount of force you choose to exert. It's about adding just the right number of motor units to create small changes in power output. What I call "Strength-Finesse".

With a passive quasi-isometry, you target ONLY those muscles that are absolutely necessary for the movement and relax everything else. Sound familiar?

See too:Advanced Isometric Training: Ballistics and Quasi-Isometry

Also, just practice being more aware of your precise movements during the exercise. The next time you do a push-up, ask yourself which areas are contracting and whether they are needed to perform more efficiently.

And I will say that to get the most out of all of this, you also need to develop your working memory, to allow for greater awareness that various muscle groups are working in unison.

I'll come back to that.

The purpose of this post was to serve as an introduction to what I believe is a very unexplored path to improving human performance. to be super functional.

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Is muscle Memory a real thing? ›

But an encouraging new study suggests that our muscles remember. The study involved mice, but it builds on similar experiments with weight training and people. It found that muscles developed a pervasive and lasting molecular “memory” of past resistance exercises that helped them bounce back quickly from long layoffs.

What is the maxalding system of muscle control? ›

Maxalding is an exercise system of muscle control using a form of isometrics. Books and pamphlets teaching the system were first published in 1909 and continued until Maxalding ceased to trade in the late 1970s.

What is the secret to big muscles? ›

To stimulate muscle growth pick 1 or 2 basic exercises per muscle group and perform 4 to 6 all out hard work sets for each exercise. Rep range should be between 6 to 20 reps with all the weight you can safely handle. Secret #2: Heavy Basic Exercises Build Big Muscles!

Does muscle memory last forever? ›

Don't Worry, Your Muscles Remember New research shows that muscles actually have a memory of their former strength level that may last indefinitely. That means that if you've worked out before, it may be easier to get that lost muscle mass back later.

What is the strongest muscle in the human body? ›

The strongest muscle based on its weight is the masseter. With all muscles of the jaw working together it can close the teeth with a force as great as 55 pounds (25 kilograms) on the incisors or 200 pounds (90.7 kilograms) on the molars.

How many repetitions does it take to build muscle memory? ›

The answer is unclear and genetics plays a huge impact in it (as always). Some experts said that it would take between 40,000 and 50,000 repetitions to create muscle memory. Others have implied that 3000 to 5000 reps should be enough.

What happens during muscle control? ›

Control of Muscle Tension

Neural control initiates the formation of actin–myosin cross-bridges, leading to the sarcomere shortening involved in muscle contraction. These contractions extend from the muscle fiber through connective tissue to pull on bones, causing skeletal movement.

What are the two types of muscle control? ›

Muscles that are under your conscious control are called voluntary muscles, while muscles that are not under your conscious control are called involuntary muscles.

How does muscle control work? ›

The movements your muscles make are coordinated and controlled by the brain and nervous system. The involuntary muscles are controlled by structures deep within the brain and the upper part of the spinal cord called the brain stem.

What's the hardest muscle to get bigger? ›

Calves. Calf muscles are also considered as one of the most difficult to grow in the gym, to the point where many people give up trying. It turns out that the lower leg muscles are not that significantly different from other skeletal muscles.

What is the hardest muscle to build? ›

  • Obliques. Pretty much everyone does the standard ab crunches, but crunches aren't going to develop your obliques. ...
  • Calves. ...
  • Forearms. ...
  • Triceps. ...
  • Lower stomach.

What is the absolute fastest way to gain muscle? ›

How to Build Muscle (Fast)
  1. Increase Your Training Volume. ...
  2. Focus on the Eccentric Phase. ...
  3. Decrease Between-Set Rest Intervals. ...
  4. To Grow Muscle, Eat More Protein. ...
  5. Focus on Calorie Surpluses, Not Deficits. ...
  6. Snack on Casein Before Bed. ...
  7. Get More Sleep. ...
  8. Try Supplementing With Creatine ...
Sep 23, 2019

How do you awaken muscle memory? ›

With aerobic exercise, the best way to rekindle your muscle memory is to ease into your workouts again. “Start at a level below what you were accustomed to doing, then gradually increase in terms of duration, frequency, then intensity,” Bryant said.

Is it easier to regain muscle you lost? ›

The truth is that working out for the first time after a break will probably be challenging at first, but I have some encouraging news: It is actually a lot easier for your body to regain strength and muscle than it is to start from scratch.

How many hours does it take to build muscle memory? ›

How Long Does it Take to Achieve Muscle Memory? If you ask Malcolm Gladwell, it takes roughly 10,000 hours to master a skill.

What's the weakest muscle in your body? ›

The Stapedius, the smallest skeletal muscle in the human body, which is about 1 mm in length, is regarded to be the weakest muscle. It originates from a prominence known as the pyramidal eminence at the posterior edge of the tympanic cavity. It inserts into the stapes' neck.

What is the 2nd strongest muscle in the body? ›

Second strongest muscle: Masseter is the second strongest muscle in the human body.

What is the fastest muscle in the body? ›

The eye: the fastest muscle in the human body.

Can you regain muscle memory? ›

It finds that if muscles have been trained in the past, they seem to develop a molecular memory of working out that lingers through a prolonged period of inactivity, and once we start training again, this “muscle memory” could speed the process by which we regain our former muscular strength and size.

Why is muscle memory so good? ›

Muscle memory allows athletes to perform motor functions faster and with greater accuracy without having to think about them. For example, muscle memory lets boxers and martial artists move quickly to evade their opponent without requiring extra time to consciously react.

What are the 5 muscle rules? ›

5 Rules for Building Muscle Mass
  • Make Sure You Eat Enough Calories. Here's a simple enough equation. ...
  • Eat the Right Kinds of Calories. ...
  • Don't Overtrain, or You'll Burn Out. ...
  • Choose the Right Weights for You. ...
  • Add Compound Exercises to Your Programming.
Oct 10, 2018

What does loss of muscle control mean? ›

Ataxia is a loss of muscle control. People with ataxia lose muscle control in their arms and legs. This may lead to a lack of balance, coordination, and trouble walking. Ataxia may affect the movements of: Fingers.

What causes poor muscle control? ›

Loss of muscle function may be caused by: A disease of the muscle itself (myopathy) A disease of the area where the muscle and nerve meet (neuromuscular junction) A disease of the nervous system: Nerve damage (neuropathy), spinal cord injury (myelopathy), or brain damage (stroke or other brain injury)

What is the muscles that Cannot be controlled? ›

Smooth muscles — sometimes also called involuntary muscles — are usually in sheets, or layers, with one layer of muscle behind the other. You can't control this type of muscle. Your brain and body tell these muscles what to do without you even thinking about it.

What is the name of the muscle we can control? ›

Skeletal muscles are under our conscious control, which is why they are also known as voluntary muscles.

What do you call the muscles that can be controlled? ›

Skeletal Muscles: Skeletal muscles of our body are attached to the bones. They are called Voluntary muscles because they can be controlled by our will.

What is the best muscle pill? ›

7 Best Supplement For Muscle Growth In 2023
  • TestoPrime – Best Testosterone Booster.
  • CrazyBulk D-Bal – Most Potency.
  • PhenQ – Best Belly Fat Burner.
  • Intensive Pre-Train – Best For Pre-Workouts.
  • Tri-Protein – Best Whey Protein Powder.
  • HyperGH 14x – Best Natural Hgh Booster.
  • MusclePharm Creatine – Best For Weight Lifting.
Jan 10, 2023

Are muscle stimulators worth it? ›

Many studies and anecdotes show that electric muscle stimulators are effective in strengthening and improving physical performance at all skill levels, but it's important to understand that EMS shouldn't be used as a replacement for a solid workout. Combine your training with a muscle stimulator for the best results.

What happens if you train all muscle everyday? ›

You risk overuse of certain muscles

Doing too much of any type of exercise, without adequate rest time, runs the risk of causing pain or injury. Running every day is a lot of impact on the knees and doing full-body strength training on consecutive days can overwork your muscles and not give them time to recover.

What's the easiest muscle to grow? ›

What are the easiest muscles to grow in later life?
  • Lower Back Muscles.
  • Latissimus Dorsi.
  • Rhomboids.
  • Abdominals.
  • Hamstrings.
  • Obliques.
  • Calves.
  • Forearm Muscles.

What are the most neglected muscles? ›

Glute Muscles

Perhaps the most neglected muscle group in the body, the Glutes are also one of the most important muscle groups for proper biomechanics and optimal sports performance. They're also connected to your spine, so weak Glutes muscles can lead to back pain and injury.

Which muscle is slowest to grow? ›

The abdominals or abs are widely known as one of the hardest muscles to grow in the body. They make up part of the core muscles, which include the back and the hips. Abdominal muscles are composed of transversus abdominis, pyramidalis, external obliques, internal obliques and rectus abdominis.

What muscle takes the longest to recover? ›

Muscles like your quadricep or gluteal muscles are relatively big, and they're involved in a lot of different sitting and standing motions, so these will take more time to recover.

Can you build muscle after 70? ›

“Research shows that, even into your late 80s, your body still has the potential to build muscle mass,” Stacy Schroder, director of wellness at Masonic Village at Elizabethtown, said.

Can you still build muscle at 60? ›

Repeated research has shown that, through weight training, men and women in their 60s and beyond can grow muscles as big and strong as an average 40-year-old.

What foods increase muscle mass? ›

Muscle building foods for gaining lean muscle
  • Eggs. Eggs contain high quality protein, healthy fats, and other important nutrients like B vitamins and choline ( 1 ). ...
  • Salmon. Salmon is a great choice for muscle building and overall health. ...
  • Chicken breast. ...
  • Greek yogurt. ...
  • Tuna. ...
  • Lean beef. ...
  • Shrimp. ...
  • Soybeans.

What is the maximum muscle gain naturally? ›

Key Takeaways. Most men can naturally gain 40 to 50 pounds of muscle in their lifetimes, and most women can naturally gain 20 to 25 pounds. Research shows that you can use the circumference of your wrists and ankles to predict how much muscle you can gain naturally.

How long does it take for muscle memory? ›

The Process. Developing muscle memory may be quicker for some than others. Some clients will develop it within a few training sessions, others may take weeks. Much depends on where they are when they begin.

How long does muscle memory take? ›

If you ask Malcolm Gladwell, it takes roughly 10,000 hours to master a skill. However, it likely requires much less time than that to reap the benefits of muscle memory for hypertrophy training. Research suggests that 2 to 4 weeks of strength training induces neurological adaptations (1,2,3).

Is it easier to gain muscle if you had it before? ›

Rebuilding old muscle is a lot faster than gaining it in the first place, thanks to a phenomenon known as muscle memory. Research shows that when a muscle is gained, lost, and then gained back again, it will grow more quickly during the re-building phase compared to the initial training period from an untrained state.

How long does it take for muscle memory to remember? ›

You'll need three months to gain it all back. It might come back even faster. Sports scientist Greg Nuckols noted that a 3-month detraining period might require a month or less to regain all of your lost muscle.

What are the weakest muscles in the body? ›

The Stapedius, the smallest skeletal muscle in the human body, which is about 1 mm in length, is regarded to be the weakest muscle. It originates from a prominence known as the pyramidal eminence at the posterior edge of the tympanic cavity. It inserts into the stapes' neck.

How can I regain muscle after 60? ›

Best Exercises to Build Muscle After 60

And the fastest way to build muscle is through strength training and primarily compound movements like squats, deadlifts, and presses. These exercises work multiple muscle groups at once and help you build strength and size quickly.

What energy supplies are burned first before fat? ›

Your muscles first burn through stored glycogen for energy. “After about 30 to 60 minutes of aerobic exercise, your body starts burning mainly fat,” says Dr. Burguera. (If you're exercising moderately, this takes about an hour.)

What part of the brain controls muscle memory? ›

The Motor cortex. Part of the brain which sends signals to the muscles of the body.

Can you speed up muscle memory? ›

As Johnstone points out, it's all about “continual practice,” but you'll build muscle memory much faster if you trade mindless repetition for strategic habits that give those neural connections a workout.

Why are some people naturally stronger? ›

It comes down to hormones and genetics. Chances are, you've probably heard before that every body is different, and on a physiological level, that's really true. For example, some bodies are primed to put on muscle more easily than others.

Are some people naturally more muscular? ›

Specifically, the BMP2 genes are associated with building and retaining muscle, she says. What this all means is that some people naturally have less fat and more muscle mass than others, and they will lose muscle at a slower rate than those without this genetic tendency, even as they age.

Do your muscles get bigger as you age? ›

Typically, muscle mass and strength increase steadily from birth and reach their peak at around 30 to 35 years of age. After that, muscle power and performance decline slowly and linearly at first, and then faster after age 65 for women and 70 for men.

Can you regain muscle mass after age 60? ›

Repeated research has shown that, through weight training, men and women in their 60s and beyond can grow muscles as big and strong as an average 40-year-old.

Is there proof muscle memory exists? ›

A study led by researchers at Keele University has shown for the first time that human muscles possess a 'memory' of earlier growth -- at the DNA level. Periods of skeletal muscle growth are 'remembered' by the genes in the muscle, helping them to grow larger later in life.

How can I regain my physical strength? ›

Examples of muscle-strengthening activities include:
  1. lifting weights.
  2. working with resistance bands.
  3. heavy gardening, such as digging and shovelling.
  4. climbing stairs.
  5. hill walking.
  6. cycling.
  7. dance.
  8. push-ups, sit-ups and squats.


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