Did you lose the genetic lottery? Don’t worry. The science of the perfect muscle building workout can add new size and mass to any body type and at any age. Again, this is just the tip of the iceberg, you could delve into each of these topics individually at great lengths but if you just want to keep it simple, ask yourself this question: Am I getting stronger? If not, then you need to examine your programming, technique, nutrition, or lifestyle factors which can all play a role in systemic recovery.
When someone like a powerlifter is able to lift very heavy weight despite not looking very muscular, it’s due to their ability to activate those motor neurons and contract their muscles better. This is why some powerlifters can be relatively smaller compared to bodybuilders, but can lift significantly more weight. Motor Unit recruitment also helps to explain why, after practice, certain movements become easier to perform and most of the initial strength gains will be when you first start to lift weights. Muscle growth tends to occur more steadily after this initial period of strength gain because you are more easily able to activate the muscles.
The first challenge works very well for a stand-alone cardio/metcon day, but the amount of total work and stress placed on the quads may be a little too much to tack onto a lower body training session as a finisher. Use this scheme on a recovery day after an extended dynamic warm-up, followed by 5-10 minutes of deep positional breathing to enhance the recovery process while getting in some meaningful work.