BODYBUILDING · FITNESS · GROWTH · MUSCLE

March 24th, 2025

Sure, it’ll get your heart rate up, but it’s not prepping your muscles for heavy lifting.

Instead, you should be priming your muscles and nervous system with targeted warm-up sets. The best way to do this? The 12-8-4 System.

How It Works:

• Start with 12 reps using a weight you can lift for 30 reps.

• Then do 8 reps with a weight you can lift for 20 reps.

• Finish with 4 reps at your 10-rep max.
  
  

Why this works: You’re building intensity progressively, getting your muscles ready for heavier loads without wasting energy. Keep the cardio for after your lifting session—you’re here to build muscle!

Full range of motion is important (and necessary for overall development), but here’s a strategic add-on for extra muscle growth: focus on the stretched portion of your reps. That’s where tension peaks and the muscle-building stimulus is highest.

Example: Instead of locking out your triceps during skull crushers, focus on the bottom two-thirds of the movement. That’s where your triceps are screaming, and that’s where the growth happens.

Here's how to effectively use this: Save this technique for when you’re nearing failure. If you have about two reps left in the tank, switch to partial reps in the stretched position for an extra 3–5 reps, ramping up tension and maximizing muscle stimulation.

Rest-pause training is a game-changer for muscle stimulation. The concept is very similar to drop setting a workout. By taking short, strategic breaks, you can crank out extra reps and ramp up muscle fatigue in a controlled way.

Here’s an idea of how to perform this.

• Perform a regular set of 10–15 reps (close to failure).

• Rest for 3–5 seconds.

• Pump out another 2-4 reps.

• Repeat the process until you can no longer do 2-4 reps.

This works especially well with smaller muscle groups, like biceps, triceps, or calves or towards the end of your workout as a burner set. Just keep your form strict to minimize risk of injury.

Progressive overload is the foundation of growth: increasing weight, reps, or sets over time forces your muscles to adapt and get stronger.

Here’s How to Do It Right:

• Gradually increase weight over time.

• Add more reps or sets to push your limits.

• Shorten rest periods to keep tension high.

But here’s the real key—tapping into the mTOR (mechanistic Target of Rapamycin) pathway can supercharge those results even further
What is mTOR?

Think of it as your body’s muscle-building “on” switch. When activated—through heavier loads, more volume, or shorter rest intervals—mTOR signals muscle cells to kick protein synthesis into high gear. The more consistently you challenge your muscles, the more you stimulate mTOR, and the faster you’ll grow.

Here’s where things get serious. If you’re looking for something that goes beyond your usual training and nutrition, PA(7) is your answer.

Unlike most supplements that just give you a temporary boost, PA(7) targets the mTOR pathway directly—the same pathway responsible for muscle growth. It’s like flipping the switch on your body’s natural muscle-building process.

And here’s what the clinical studies found:
✅ 50% more muscle built compared to placebo.
✅ 39% more fat loss to keep you lean and powerful.
✅ 64% more bench press gains and 33% more squat gains.

How does it work? PA(7), made from phosphatidic acid, boosts muscle protein synthesis, making it easier to build muscle, recover faster, and break through frustrating plateaus—all while staying completely natural and safe.

This isn’t hype. This is science-backed muscle growth.

Click here to learn more about PA(7)

You now have the blueprint. It’s time to put it into action and start seeing real results.

Ready to make it happen?

To your strength,
High Performance Nutrition