FREE 1WorkoutPerWeek Training Manual
Proper Exercise Can take as little as...
Now, compare that to your current routine...
To Learn how to Apply Henneman's Size Principle, Get the...
1 Workout Per Week Training Manual
You'll learn:
- How to apply Henneman's Size Principle to properly fatigue motor units and stimulate your muscles, for maximum muscle size and strength improvements, with 1, 15-Minute workout each week. (You can Learn About Henneman's Size Principle Here)
- How to fatigue all motor units safely
- How to properly recover after a workout
- How to adjust your workout routines for your specific goals and starting point
- And much more!
For Free
But also...
Included FREE: A 30-day Trial to the
1 Workout Per Week App
The only fitness app on the market built with Henneman's Size Principle in mind
- Custom Built for the 1 Workout Per Week Training Protocol
- Streamline your workouts with step-by-step walkthrough to make workouts simple while it keeps track for you
- See your progress across weeks and months so you can adjust your workouts for best results
- Includes a Pre-loaded Exercise Library with the best exercises for each muscle based on bio-mechanics
- Includes Pre-built Workout Routines built with the best exercises, intentionally hand picked and sequenced based on the most up to date knowledge of human physiology. Just pick a pre-designed workout routine and get started immediately
- Set Reminders for your next workout in your preferred calendar (icloud, google calendar etc.). Just workout, set a reminder on your calendar through the app, and forget about exercise until you're automatically reminded of your next workout
- And much more!
The Science Behind the Training Manual
Henneman's Size Principle
Motor Units in muscle that create force to create movement
Small and Large Motor Units
In a Nutshell...
- Henneman's Size Principle points out the existence of small and large motor units in muscles
- Small motor units are relatively weak and are recruited first when demand is placed on a muscle; Large motor units are relatively strong and are recruited last when demand is placed on a muscle.
- Fatiguing motor units stimulates 2 key adaptations of motor units in muscles after recovery: Increased Muscle Size and Strength.
- Small motor units fatigue after a long time, recover quickly when fatigued (after seconds to minutes), and grow only a little after recovering from fatigue: Large motor units fatigue after a short time, recover slowly when fatigued (after days), and grow a lot after recovering from fatigue:
Citation: Henneman, Elwood. “Relation between Size of Neurons and Their Susceptibility to Discharge.” Science 126, no. 3287 (1957): 1345–47. http://www.jstor.org/stable/1752769.
What does this mean for your exercise?
- For proper exercise, you should fatigue all motor units in a given muscle, from smallest to largest, quickly, or else your muscle's small motor units will recover before you fatigue large motor units. Quick fatigue is actually the best exercise!
- This quick fatigue makes your workouts short. In total for all muscles in your body, this adds up to less than 15 minutes for a complete full body workout!
- Because large motor units take days to recover and adapt, you should wait several days before exercising again, on average, a full 7 days! If you don't wait, you will actually overtrain, so rest up!
- In Short: Step 1) Fatigue all motor units, from small to large, for all muscles in your body. Step 2) Give your body time and nutrients to Recover. Step 3) Give your body time and nutrients to Adapt with Increased Muscle Size and Muscle Strength. 4) Repeat.
With this knowledge you can...
- Use this principle to properly exercise just 1 time per week for just 15 minutes!
- Schedule your 1 weekly workout when nobody is at the gym and train, in privacy, with all the equipment to yourself!
Say Goodbye to...
- crowded gyms
- waiting for other people to finish with equipment
- gym "bros"
- gym "influencers" filming at the gym
- waking up early before work to workout
- working out after work during the rush when you're tired