muscle memory

In short, muscle memory is derived from repetitive movements.  Like any activity that you frequently perform, weight lifting routines can be committed to memory.  Unlike other activities, muscle memory while at the gym is almost a curse.  When performing an exercise for the first time, your brains neural network requires far more neurons to fire impulses in order to coordinate the movements.  Over time, as these networks become more routine, neurons begin to fire more efficiently because your brain recalls the movement - like a memory.  Challenging this is key to developing strong, adaptable muscle groups.

Like most people, I find myself performing the same leg exercises week after week.  I mean honestly, how many variations of a squat can you have?  Well... ask around and you'd be surprised.  

One key way to combat muscle memory is to keep yourself looped in to new techniques and ways to target those muscles.  My favorite way to do this is to ask friends.  Not only do they have their own techniques but also their own routines to help throw a curveball to your neural networks (did I just say that..?).  Find people who know what they're doing and have a unique way of doing it. Ask them to give you their workouts or exercises for particular muscle groups.  

I had the joy of completing this workout four days ago and my hamstrings are still burning.  

So when you try his workout and limp for a week, don't blame me, blame Max.

Leg Bootcamp

4x10 squats (3rd and 4th sets to failure)

4x10 sumo squats (jump rope between sets - double unders if you can!)

walking lunges, weighted vest (20-40-60-20 reps)

4x5 straight leg deadlifts, max weight

3x10 leg extension + leg curl superset, last set to failure

super-youwillwanttodie-set, repeat 4 times:

25 deep squats

25 jump squats

25 quick squats

30 full body sit-ups

30 ab swimmers