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3 Advanced Methods To Rapid Muscle Growth You Must Have In Order To Reach Your Full Potential

In order to achieve your best body, you must optimize all three of these advanced methods for rapid muscle growth.

A 2010 paper in the Journal of Strength & Conditioning Research by Brad Schoenfeld identified these three mechanisms of rapid muscle growth as – mechanical tension, metabolic stress, and muscle damage

Most guys who do not know how to optimize all three of these factors (mechanical tension, metabolic stress, and muscle damage) to muscle growth, end up spinning their wheels and become frustrated as to why they look the same month after month, year after year.

The fact is, muscle needs stimulation to grow.  If you don’t expose your muscle to stress, there’s no driving force for muscle to grow.

The three proven methods below reveal EXACTLY how you can increase your muscle size and strength and incinerate fat… for your best body EVER—while you avoid plateaus caused by crappy and boring workouts that have already failed you in the past…

Rapid Muscle Method #1  Mechanical Tension Using Progressive Overload Sets & Training Antagonist/Agonist Muscle Groups

When you walk into the gym and you get down on the bench press and lift the same weight week after week, you’ll never get bigger or stronger on your bench press.

Muscle grows by progressively overloading it.  Muscle needs to be challenged and when it’s not, there’s no reason for it to grow.

The key to steady growth without plateaus is to force your neuromuscular system to adapt to a continuously changing set of stimuli.

After constantly hammering your muscles with high volume and metabolic stress, transitioning into a phase with much lower volume allows your body to utilize more incoming calories to support muscle size and growth rather than having them burned off as energy.

Now, we don’t just want to move the heaviest weights possible.

After you pass a certain percentage of maximum strength you lose tension in the target muscle as your body simply uses whatever it needs (other muscles and connective tissues) to move the weight by any means possible, which generally results in a lot of undue joint stress.

After all, what’s better than lifting a heavy weight and producing lots of mechanical tension?

1) Progressive Overload Sets

Progressive Overload Sets, thus producing even more tension over the course of the workout week after week, and forcing your body to get BIGGER and STRONGER.

There are several ways to progressively overload the muscle:

  • Increase the weight
  • Increase the sets with the same weight
  • Increase the reps with same weight
  • Shorter rest periods
  • Increase intensity

2) Train Antagonist/Agonist Muscle Groups

It has been widely know that Arnold Schwarzenegger trained agonist/antagonist (or opposing) muscle groups between sets.

One of Arnold’s main workouts was he would pair chest (Bench Press) with back (Chin Ups) between his sets.

This kind of training method is also known as the pressing/pulling method and builds super strength on the antagonist muscle.

Countless studies have proven that pressing strength increases by working the antagonist muscle between sets.

Many strength coaches train their athletes using this method to increase strength.

They other HUGE benefit to training this way is to maintain muscular balance and overall body composition.

There’s NO better way than for a bodybuilder to build muscle and burn fat at the same time which this style of training will do for you!

Antagonist/Agonist Training (Case Study)

A recent study in the Journal of Strength and Conditioning Research found that performing paired sets—commonly called super-sets—actually produces greater strength gains than traditional sets.  It also was a major time saver that produced the most amount muscle building results in the shortest amount of time.

In the study, the paired set involved two exercises that alternately activated an agonist muscle (the primary one involved in an exercise) and the antagonist muscle (the one that works opposite the agonist when returning to the start position).

Study researchers had subjects perform a Barbell Row variation and the Bench Press in super-set fashion, with a two-minute rest between them.  They found that super-setting opposing muscle groups promotes faster recovery, allowing an athlete to perform subsequent sets with more reps or heavier weight for an elevated challenge.

Also,  when you super-set two exercises that engage opposing muscles, you are also activating other muscle groups in your body more than with traditional sets that work the same muscle groups.

Schoenfeld (2011) notes that the metabolic stress induced by this technique may be responsible for the hypertrophic gains it can produce.

Rapid Muscle Method #2  Create Metabolic Stress Using a Specific Amount Of Reps

When it comes to building muscle via metabolic stress, performance has very little to do with it. Training with the proper load for the correct TUT (Time Under Tension) will get you your muscle gains. Metabolic stress is brought about by several factors, including:

  • The lack of oxygen supply in the muscles due to the trapping of blood.
  • The build-up of metabolic byproducts such as lactic acid
  • The cell swelling or “pump” of the muscles

Metabolic stress is BEST produced when you keep the weight moving with a continuous cadence while squeezing your muscles like they owe you cash.   Not cranking out one extra rep than the previous week.

I want you to think about the feeling you get when you know you’re really targeting your muscle – that burning sensation you create and the pump you feel. These are the two mechanisms that fall under metabolic stress.

The best way to optimize metabolic stress is to STOP counting reps.  These timed sets will literally FORCE your muscles into rapid growth.


Typical bodybuilding programs recommend 6-8 or 8-12 reps which results in sets that hardly last 20-25 seconds, which is great for muscle strength but not for muscle size.   Studies have shown that in order to produce and maximize metabolic stress you need at least 30-40 seconds of TUT (Time Under Tension)

Time Under Tension has the greatest effect when muscle are stretched while being activated or flexed.  High tension through a full range of motion is very effective at producing metabolic stress due to the prolonged muscle contractions, which leaves no time for blood to escape the muscles and ultimately causes the pump effect.  So constant tension and greater TUT are very effective at inducing metabolic stress

Low-rep training alone is not sufficient for maximal gains. You must incorporate “timed sets” of 40 seconds or more in your training.

Focusing on “timed sets” rather than “counting reps” is what produces metabolic stress leading you towards rapid muscle growth.

Exercises like bicep curls, leg extensions, leg curls, rope tricep extensions, the pec dec, shoulder lateral raises are very valuable. When the sets are “timed” with short rest periods and multiple sets, they can produce a skin-splitting pump.


Rapid Muscle Method #3  Produce Muscle Damage Using DRTS

Employing slow negatives, at a lot of angles with a decent amount of volume, creates muscle damage.  Super-sets and GIANT sets such as DRTS (found in 180 Muscle) are a great way to create muscle damage in the quickest time possible.

Super-sets and DRTS sets are also great if you are looking to go into a cutting phase.  This type of workout will deplete glycogen levels within the muscle resulting in muscle building while losing fat.

You’ll know that you’ve created muscle damage when you experience soreness approximately two days following a challenging bout of exercise.  By this time your soreness will likely reach it’s peak, and this soreness is a result of muscular damage.

Damage to muscle tissue creates a temporary inflammatory response and releases the necessary signals for muscle growth.

Another great way to produce muscle damage is to accentuate the eccentric portion of an exercise by lowering the weight more slowly and under control with each repetition. But just as in the case of training for metabolic stress like we talked about at the beginning of this article, exercise selection tends to be largely ignored when training to optimize muscle damage.

You want to choose exercises that activate muscles while they’re stretched to long muscle lengths, so think of exercises like dumbbell flyes, cable lateral raises, dumbbell pullovers, incline curls, overhead extensions, and Romanian deadlifts.


What Exactly Is DRTS?

DRTS Finishers Is A Metabolic Intensifier Performed At The End Of Each Workout Producing The Greatest Amount Of Muscle Damage So Your Body Sheds Fat & Builds Muscle Fast For Maximal Body Re-composition.

  • Dynamic

    At the end of each workout you’ll perform a very dynamic finisher on your secondary muscle groups in opposing fashion.

    For example:  At the very end of your chest and back day you’ll perform a DRTS finisher with biceps and trieps.   Two days from then you’ll do the complete opposite (a 180). This means at the end of your normal bicep/tricep day you’ll do a chest and back DRTS finisher.

    This is how you’ll be able to hit each muscle group twice a week for maximal muscle growth and you’ll do it all in just 4-45 minute training days which equals only 3 hours or 180 minutes a week.  That’s it, your complete training for the week will only be 180 minutes!

  • Reps

    You’ll perform exactly 180 reps on your opposing muscle groups.  Don’t worry these reps are not performed all at once.  One muscle group will be performed at 90 reps and the second one is 90 reps equaling, 180 reps.

  • Triple Sets

    TRIPLE or Tri sets are performed at different angles so that every part of the muscle is worked leaving no stone un-turned.

  • Sets

    18 “Sets” in all will be performed at the end of your workout when using DRTS finishers creating the perfect environment for muscle growth and muscle damagae.

There Is Simply NO Other Program That Uses "DRTS Finishers" PERIOD!

What Were My Results By Applying ALL 3 Mechanisms To Muscle Growth?

After applying ALL 3 mechanisms to muscle growth I dropped 22 pounds of fat and built muscle while only spending half the time I used to spend at the gym.

Is There A Workout Program That Applies ALL 3 Mechanisms To Muscle Growth?

INTRODUCING:  180 Muscle

The 180 Muscle Method Is A 12 Week Transformation Program Where You’ll Experience Volcano-Grade Burns And Body-Altering Effects That Will Maximize Every Single Ounce Of Your Strength Potential By Applying ALL 3 Mechanisms To Muscle Growth And Catapult Your Physique Into The Next League In Only 180 Minutes A WEEK!


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What's The Significance Of The Number 180?

  • Enter The Number 180

    You might be wondering the significance of the number 180? The number 180 is the most important number in this program because it is the number that has the most scientific significance in 180 Muscle.

  • Antagonist/Agonist

    The term One Eighty literally means, “Opposite Direction.”  The entire 180 Muscle method program is a complete 12 week workout program where you train antagonist/agonist muscle groups or (opposing muscle groups).

  • 180 Miuntes A Week (4 Days)

    One Eighty is representative of the number of minutes in the program (180 minutes a week).

    Train only for 45 minutes a day, 4 days a week which equals 180 minutes total a WEEK!

  • 180 Most Optimal

    The number 180 was chosen because of the fact that it is the MOST optimal number for many of these variables when it comes to unleashing your body’s own anabolic hormones for maximum muscle growth – naturally!

    As will be explained in the program, 180 minutes a week has been proven to be the most optimal amount of time you need a week to notice any amount of muscle gains.

  • Reps

    One Eighty is the ideal amount of reps (90 reps antagonist/90 reps agonist) needed to not only build size but, to burn stubborn fat all over your body.


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  1.  Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. The Journal of Strength & Conditioning Research, 24(10), 2857-2872
  2. Pinto, R., Cadore, E., Correa, C., da Silva, B., Alberton, C., Lima, C., & de Moraes, A. (2013). Relationship between workload and neuromuscular activity in the bench press exercise. Medicina Sportiva, 17(1), 1-6.
  3. Robbins, D. W. (2010). The Effect of an Upper-Body Agonist-Antagonist Resistance Training Protocol on Volume and Efficiency. Journal of Strength and Conditioning Research , 24 (10), 2632-2640.
  4. Goto, K., Nagasawa, M., Yanagisawa, O., Kizuka, T., Ishii, N., & Takamatsu, K. (2004). Muscular adaptations to combinations of high - and l ow - intensity resistance exercises. Journal of Strength and Conditioning Research, 18 (4), 730 - 737
  5. Mitchell CJ, Churchward-Venne TA, West DW, Burd NA, Breen L, Baker SK, Phillips SM. (2012) Journal of Applied Physiology, 113, 71-77).
  6. Schoenfeld, B.J. 2011. The use of specialized training techniques to maximize muscle hypertrophy. Strength and Conditioning Journal, 33 (4), 60–65.