As it turns out, getting stronger is quite simple: Create maximal tension and do it 3 times to fatigue. That's it. Sprinkle in some Leucine and some Vitamin C, and it's game time! This short video explains how to do it.

Total Tension (2:50)


Next Steps:

  1. If getting stronger is your goal:
    • Practice Total Tension as much as possible during your exercises.
    • Consume Leucine and Vitamin C:
      • Leucine (2.6 g 2-3 times per day)
        • First meal is most important and should be centered on protein.
          • Helps feelings of fullness.
          • Helps promote muscle growth with activity.
        • 3-4 oz (30 g) animal protein, ground meat may work better.
        • Whey Protein (dairy) will work if not sensitive.
        • Vegan, look at protein breakdown for Leucine content.
      • Vitamin C (~50 mg) is required for collagen synthesis.
      • If you work out fasted, consume within 30-60 min after the workout.
      • If you work out fed, ~1 hour before work out.
  2. Practice the movements with as much easeful effort as possible.
    • Strain and Tension are important but not if it causes you to use your old habits. 

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Have Fun and Enjoy the Ride!

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An innovative online program designed by Postural Restoration Certified Physical Therapist, Dr Jim Wittekind. Regardless of your current physical ability, exercise regime, or understanding, many of us are twisted, bowed up, and locked into certain movement habits leading to aches and pains, increased injury, and poor performance. By bringing your movement habits into balance, you will achieve appropriate flexibility, strength, and smooth efficient movement. You will receive the blueprints to uncover the full potential of the human design getting the results you want without injury. We combine mindful movement, breathing mechanics and bodyweight exercises, done right.

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