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Squeeze!!! Keep squeezing…harder!! Finish!”

This is some of the dialogue I frequently have with my clients whenever they’re performing any barbell or dumbbell exercise.

The reason…because they haven’t yet grasped the importance of making sure that they need to “turn-on” all their muscles while they perform any movement, or exercise, especially anything that requires a hand grip, like a barbell, dumbbell, or cable type of exercise.

There’s a simple explanation for this “turning-on” and “squeezing hard“.

First, is that strength is a function of how well your central nervous system (CNS) is able to work. In case you don’t know, your CNS is responsible for controlling which muscles contract and relax so you’re able to move in a variety of different movements that you want — extension, flexion, rotation, and so forth. Hence, we have the term neuromuscular control. Meaning: your body’s ability to move through proper coordination, activation, and reaction to any stimulus (lifting weights, running, jumping, etc.) for a desired purpose (to increase coordination, balance, stability, muscle, strength, etc.).

Second, why squeezing hard is so important when exercising is because that it acts as a cue that enables your central nervous system to fire-on as many muscles as it can, especially the ones involved in a particular exercise, to perform and complete the movement.

Essentially, squeezing hard helps activate more of your muscles and to their fullest potential by forcing your CNS  to work harder, and ultimately be more effective and efficient over time. This means you’ll have more stability and control over the barbell, dumbbell, or whatever it is that you’re using to exercise with, which leads to increased performance, and ultimately strength and muscle gains.

If you don’t squeeze hard, then you’re not making the most strength and muscle gains as you can be making. Plain and simple!

Being a young guy myself, I know the impatience and frustration many of my demographic has in trying to put on muscle and get strong. A way to optimize your work in the gym to achieve this  is to make sure you squeeze really damn hard.

This is absolutely essential if you want to maximize your muscle and strength gains,  and ensure that you kick ass and take names every time you go to the gym and train. Often times you’ll be able to grind out that last rep in a set without failing, or even add an extra 1 or 2 reps in any given set. This is a frequent occurrence for me, and it’s mainly due to the fact that I squeeze really hard forcing my body to remain maximally tight and engaged during the whole exercise.

Ultimately, that should be your goal with any exercise — to be maximally tight and engagedto make each rep and set count. This will ensure that you get the most out of the exercise, progress and grow efficiently, and prevent injury. Squeezing damn hard has really helped me do this by helping me complete all my desired sets and reps at a given weight or resistance, leading to great progress.

So, next time you go to the gym, I want you to squeeze really freaking hard. Do that every time you train and you’ll be progressing more efficiently and effectively in all your exercises, and be on your way to making all kinds of gains.

That’s it guys!

If you squeeze hard, or are going to squeeze hard, tell me by leaving a comment down below and clicking that subscribe button!

As always, thanks for stopping by and reading, and until next time, be strong and be you!


P.S. I’m almost done with my lean muscle building program and just putting the finishing touches on it. It’s a great program for new and experienced lifters alike, and has a lot of good quality info in there to help you get stronger and achieve new PRs. I’m excited about it and can’t wait for you to give it a go. Please stay tuned because it’ll be coming by early October if not sooner!



(Photo Credit)


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