Elite Muscle Mechanics

How Do I Get Stronger?

Recently, a client came to me with a concern.

She wasn’t sure exercising once a week was going to be enough to really move the needle toward her goals.

It’s a concern I hear all the time.

And it comes from one of the biggest misconceptions we have about exercise:

If some is good, more must be better.

Exercise longer.

Exercise more often.

Do more repetitions.

Work harder.

Sweat more.

Push yourself.

And eventually, you’ll get stronger.

Unfortunately, strength isn’t built that way.

Strength is built through quality, not simply quantity.

If I give you a relatively light weight and ask you to lift it over and over again, your body will absolutely adapt.

You’ll get better at lifting that weight repeatedly.

You’ll develop endurance.

You may experience some strength improvement, particularly when you’re first beginning.

But eventually, if you want to become meaningfully stronger, something must change.

Your body must be challenged to produce more force.

That means progressively exposing your muscles to heavier weights.

And that’s where things get interesting.

Because getting stronger isn’t about seeing how much punishment your body can survive.

It’s about providing a carefully controlled stimulus that asks your body to adapt.

That’s a very different philosophy.

The goal isn’t:

How much exercise can we make you do?

The better question is:

What’s the appropriate amount of exercise required to create the adaptation we’re looking for?

The answer is much less than people expect.

More exercise isn’t better.

Better is better. Progressively harder, and with quality is the key.

And understanding why starts with something pretty incredible happening inside your muscles every time you pick up a weight.

In the next email, I’m going to introduce you to your own personal team of Olympic weightlifters.

— Josh Lewbel, MS, MATm/Rx, CSCS
Elite Muscle Mechanics

P.S. Building strength is now at the forefront of what we do at Elite Muscle Mechanics.

We have two new services specifically designed to help you build strength: MAT43 Strength Regeneration and the Exercise Lab.

If getting stronger without unnecessarily beating up your body is one of your goals, take a look at the two programs below and see which one sounds like the right next step for you.

The Exercise Lab ➡️
docs.google.com/document/d/11M3WB66wL0_VbiE9vWoE_QanigqHe4-3nsy0e4sdbUU/edit?usp=drivesdk

MAT43 Strength Regeneration ➡️
docs.google.com/document/d/11lSysJdR9K5pdBrWZuwDqdHfJzYGn7C72osWbF3mxYg/edit?usp=drivesdk

How Do I Get Stronger? Click here for an update from Elite Muscle Mechanics, LLC!

Torn Muscles?

Strength is directly related to a muscle’s ability to contract and produce force.

When a muscle is torn, the integrity of that tissue has been disrupted. That can reduce force production, alter how well the muscle is recruited, and decrease its ability to tolerate contraction.

And that creates an important question:

If the muscle’s ability to contract is part of what has been compromised, shouldn’t restoring that ability be part of the solution?

That is exactly where Muscle Activation Techniques™ can play an important role.

The goal of MAT is to identify muscles that are not contributing effectively and improve their ability to contract.

In the case of a recovering muscle injury, that means we are not simply trying to “strengthen around” the problem.

We are trying to improve the function of the muscle itself.

Traditional strength training is designed to place progressively greater demands on the body. That is valuable, but only when the tissues being asked to perform are capable of handling those demands.

If a muscle has a significant contractile deficit following an injury, simply adding more resistance may not address the underlying problem. The body may instead find another way to complete the movement by compensating with surrounding muscles.

That is why our approach is different.

Restore the contraction first. Then progressively strengthen it.

As the tissue heals and becomes appropriate to work with, MAT can help restore the muscle’s ability to contribute before asking it to tolerate increasingly demanding exercise.

Then strength training becomes much more valuable because we are building upon a better-functioning foundation.

This is an important distinction.

A torn muscle should not necessarily become something we permanently avoid using.

Ultimately, that muscle needs to regain its ability to contract, produce force, and participate in movement again.

That is the function we want to restore.

And once it is restored, we can progressively build strength on top of it.

MAT helps restore the ability to contract.
Exercise builds upon that ability.

That combination is an important part of how we help people move from injury toward stronger, more capable bodies.

Josh Lewbel, MS, MATm/Rx, CSCS
Elite Muscle Mechanics

Torn Muscles ?! Click here for an update from Elite Muscle Mechanics, LLC!

Certified Strength

When I was 14, I wanted to get better at playing sports. Mostly running and basketball were what I cared about.

Specifically, jumping higher and being able to shoot from farther out on the court. A teammate suggested that I start lifting weights.

I fell in love with it. I wanted to know everything I could about improving performance.

It was in the early days of dial-up internet. I can still remember scouring through searches for exercises on AOL! And yes, I remember that awful sound connecting the internet through the phone line.

The position that works with athletes in the capacity I was looking for is called a Certified Strength and Conditioning Specialist. That credential grew in the mid-90s and was nationally recognized in 2002 when I sat for my exam.

I recall that summer spending time sitting on my deck, studying and recovering from knee surgery. I loved the information, and I got to apply it to myself right away!

However, the coolest part to me was going to the exam. I got to drive and stay in a hotel room so I could get up early for my exam. I think it was held at Bridgewater State.

I got to hit the road on my own, go somewhere new, and be a grown-up. It was a moment of growth both personally and professionally.

I recall sitting in Friendly’s for dinner the night before reviewing flash cards. I really enjoyed that experience.

So, if you’ve ever noticed the letters CSCS that show up after my name, that stands for Certified Strength and Conditioning Specialist.

It opened doors for me.

I’m proud of this designation.

The knowledge I gained through going through the CSCS program was incredibly beneficial to my own ability to exercise and to make exercise effective, challenging, and safe.

When you join the Exercise Lab, we can help build your confidence, so you understand how to perform exercises effectively and safely, while getting results.

The goal is for you to be able to trust your body — and trust that what you’re doing is working.

It’s not the final word on exercise, but it has given me many of the concepts I still use today.

I get to apply them every day in The Exercise Lab and…

Next week, 9/1, I’ll begin the Strength in September Series!

Pay attention if you want to get stronger.

I’ll be sending a 2-minute-read email twice a week for the next four weeks.

— Josh Lewbel, MS, MATm/Rx, CSCS
Elite Muscle Mechanics

💪 Please mark my emails as important so you don’t miss them.

💪 Share them with your friends so they can benefit too.

Certified Strength Click here for an update from Elite Muscle Mechanics, LLC!

It’s been a pleasure having my nephew, Scotland, spend the summer with us as an intern at Elite Muscle Mechanics.

He is a hardworking, talented, personable, and incredibly smart young man, and it’s been great watching him learn, grow, and become part of what we’re building here.

As he heads into his junior year, we wish him nothing but success and look forward to seeing where his hard work takes him.

And when he’s ready, we’ll be here waiting for him next summer.

Congratulations, Scotland! We’re proud of you.

September is for Strength

If you’re seeking to get stronger, then pay attention.

I’m going to teach you the keys to getting stronger.

It might be different from what’s in your head.

We all know strength is important for our age and independence.

Many never get it because of fear, lack of knowledge, equipment and confidence.

We try all sorts of things to achieve it but often miss a few key elements to achieve it.

I will tell you how…

I’ve achieved great strength from training despite injuries and pain.

Strength in the one thing that helps to overcome weaknesses to make life more rewarding.

Pain is weakness. Strength is Independence!

I’m going to be writing to you biweekly, the whole month of September.

I’m going to teach you to get stronger.

I’m going to share the details to unlock the strength that’s in you so you can count on it for years to come.

I have no idea who said this or exactly what they said, but I heard a quote recently, it went something like…

“Lift weights now so you aren’t the one who needs to be lifted later.”

I’m excited about September, I’m ready to get stronger, are you?

Please mark my emails as important so you don’t miss them.

Share them with your friends so they can benefit too.

— Josh Lewbel, MS, MATm/Rx, CSCS
Elite Muscle Mechanics

P.S. This is Scotland’s last week interning with us. It has been a great summer having him. Please wish a great school year!

September is for Strength Click here for an update from Elite Muscle Mechanics, LLC!

The Sprained Ankle wasn't the Problem

This past week I was working with a client who had sprained her ankle a couple of weeks ago.

Initially, she made good progress, but then the improvement stopped.

The swelling had gone down, she’d been resting it, and yet the pain along the outside of her ankle just wouldn’t go away.

She looked at me and asked, “Why am I not getting any better?”

As we continued evaluating her, she noticed something interesting.

Her injured foot didn’t rotate the same way as the other side.

That observation turned out to be the clue.

As I traced the movement further up the chain, I found that the biggest restriction wasn’t coming from her ankle anymore.

It was coming from an old knee injury.

Years after the original injury, her knee still wasn’t moving the way it should. That loss of motion changed how her foot and ankle functioned, making it much harder for the ankle to fully recover.

So instead of continuing to focus on the ankle, we restored the muscular function around her knee.

Immediately afterward, we retested her ankle.

It moved better.

It felt better.

The interesting part is that we weren’t just helping her with her current ankle sprain.

We uncovered a much older problem that had quietly been affecting the way she moved for years.

That’s one of the biggest misconceptions about pain.

The place that hurts isn’t always the place that’s responsible.

Sometimes an old injury, one you’ve learned to live with, continues changing the way your body moves long after you’ve stopped thinking about it. Then, when a new injury occurs, that old limitation can become the very thing preventing recovery.

That’s why we don’t just ask, “Where does it hurt?”

We ask, “What isn’t working that’s forcing that area to hurt?”

When you solve that question, you don’t just help with today’s injury.

You often uncover an opportunity to improve and solve problems that have been quietly limiting you for years.

— Josh Lewbel, MS, MATm/Rx, CSCS
Elite Muscle Mechanics

P.S. Stay Tuned for the Strength in September Series!

The Sprained Ankle wasn't the Problem Click here for an update from Elite Muscle Mechanics, LLC!

The Goal is Independence

As I’ve redesigned Elite Muscle Mechanics, I’ve realized I’ve had to let go of the way things used to be and embrace change.

One of the biggest expressions of that change is our new “The Goal Is Independence” display that now greets you the moment you walk through our doors.

There’s so much I could say about it, but there are a few things I love most.

The first is that independence means something different for everyone.

For one person, it means having the strength to pick up their grandchildren.

For another, it means recovering from an injury that has limited the life they want to live.

For someone else, it means finally trusting their body again.

No matter what independence looks like to you, the statement beneath the image captures why we’re here:

“EXERCISE IS ONLY VALUABLE IF IT HELPS YOU CONTINUE DOING THE THINGS YOU LOVE.”

Over the years, so many of you have experienced the frustrations of exercise as our culture often presents it.

The biggest misconception is that success simply comes from “just doing it.”

But what happens when your body doesn’t respond the way it’s supposed to?

Recently, my wife shared her frustration after having our three daughters. Every time she tried to strengthen her abdominal muscles, she felt more inflammation and discomfort. Instead of feeling stronger and more capable, she felt discouraged.

Before having children, those same workouts left her feeling stronger, tighter, and more energized.

But our bodies change.

What once worked doesn’t always work anymore.

That’s when I told her something that has become one of the guiding philosophies behind Elite Muscle Mechanics:

“I’m not here for people whose bodies are doing what they’re supposed to do. I’m here to help the bodies that aren’t.”

That’s why we do what we do.

Whether it’s helping someone recover from an injury, reduce arthritis pain, regain confidence after years of frustration, or simply to continue doing the activities they love, our goal isn’t exercise for exercise’s sake.

Our goal is to restore your independence.

Because exercise is only valuable if it helps you live your life.

With appreciation,

Josh Lewbel, MS, MATm/Rx, CSCS
Owner, Elite Muscle Mechanics

Helping people restore confidence in their bodies, protect their joints, and preserve their independence.

The Goal is Independence Click here for an update from Elite Muscle Mechanics, LLC!

Arthritis?

“I didn’t think anything could be done about my arthritis.”

A client said that to me recently.

Arthritis was their greatest source of pain and frustration, but they believed it was simply something they had to live with.

The reality is that arthritis doesn’t appear overnight.

In many cases, the wear and tear associated with arthritis develops over years as the muscular system gradually loses some of its ability to do its job.

Muscles are designed to absorb force, stabilize joints, and protect your body during everyday movement. When they lose that ability, more stress can be transferred directly to the joints.

Over time, repeated stress can contribute to the wear and tear we recognize as arthritis.

Think of it like your car.

Arthritis is the car sitting broken down on the side of the road.

But the check engine light came on much earlier.

That check engine light is often muscle tightness.

Tightness isn’t always just an inconvenience. It can be your body’s way of telling you that the muscular system isn’t functioning as well as it should.

Ignore that warning long enough, and eventually the joints may begin paying the price.

The encouraging news is that there may still be something you can do.

By improving the function of the muscular system, we can work to reduce unnecessary stress on your joints and improve your body’s ability to tolerate activity.

At its core, Muscle Activation Techniques™ is designed to assess and improve the function of the muscular system.

That’s why, for many of our clients with arthritis, MAT is the first step.

We’re not trying to change the arthritis itself. We’re trying to improve the muscular system surrounding and supporting those joints, so the arthritic areas don’t have to absorb as much unnecessary stress.

And when we can do that, we may be able to reduce painful symptoms and help you become more comfortable and confident using your body again.

If arthritis is limiting what you can do, and you’d like to talk with us about your symptoms, simply reply to this email.

We’d be happy to have a conversation about what you’re experiencing and whether Muscle Activation Techniques may be an appropriate first step.

To your health and independence,

Josh Lewbel, MS, MATm/Rx, CSCS
Elite Muscle Mechanics

Arthritis? Click here for an update from Elite Muscle Mechanics, LLC!

There's a Season for Starting Again

Most often, achieving something worthwhile doesn’t happen on the first try.

It takes patience.

It takes time.

It takes failure.

It takes trying again.

It takes interruption.

It takes getting started again.

Writing my book has been like this.

Last winter, I made some major changes to the book itself.

Those changes led to major changes at Elite Muscle Mechanics.

Then I had the opportunity to become part of Muscle Activation Techniques’ new Strength Regeneration Program (MAT43).

Over the past several months we’ve been implementing these changes at Elite Muscle Mechanics to significantly improve our clients’ exercise, capabilities and overall outcomes.

We have about two months left before all these updates and changes are complete.

Doing something significant often requires sacrifices in other areas of our lives.

For me, my book and my writing have been that sacrifice during this season.

I’ve dreamed of finally taking the last steps toward completing my book. It’s close—really close.

However, I’m going to have to schedule that work for the fall because I still have responsibilities that will require my time until then.

I’m sure you can relate. There is a season for everything.

If you’ve been thinking about exercise and wondering when your season will begin again, consider setting a date.

For me, that date is October 1st for my writing.

If you need structured guidance and an individualized program, consider working with us in the Exercise Lab.

We currently have three open spots in our morning labs and one in the evening. Reply EXERCISE if you’d like to get started by August 1st or let us know if you have another date in the future that you’re working toward.

Thank you for allowing us to be part of your health journey.

Whether you’re beginning for the first time or simply beginning again, remember that progress isn’t about perfection—it’s about continuing to move forward.

Have a great week,

Josh Lewbel, MS, MATm/Rx, CSCS
Owner | Elite Muscle Mechanics

There's a Season for Starting Again Click here for an update from Elite Muscle Mechanics, LLC!

Important Update: Appointment reminders will only come the day BEFORE your apt via text message only.

Hey 👋 There,

I’ve been receiving MAT for over 20 years now.

Honestly, I don’t know what my life would have looked like without it.

Would I have needed one or two knee replacements by now?

Would I be living with chronic back pain?

Those thoughts are scary when I stop and think about them.

What I do know is that MAT has brought me out of some very dark places physically. More times than I can count.

The journey hasn’t always been perfect. It’s been a combination of relief and frustration.

I remember what it was like to train hard.

To lift heavy weights.

To chase strength and performance.

Yes, I still had pain back then, but I was young enough to tolerate it and continue making progress.

As the years passed, that became more difficult.

Maybe you can relate.

Or maybe your story is completely different.

Most likely, you’ve had your own unique experience with pain, stiffness, weakness, or discomfort that eventually brought you to MAT.

At its core, MAT helps restore communication between the brain and the muscles. When that communication improves, the body heals faster, moves better, and becomes more resilient.

For me, MAT has been one of the most valuable investments I’ve ever made in my health.

It has allowed me to do the things that matter to me now. Most notably spending pain free time with my family.

It’s also been a tremendous privilege to provide this service to others.

Watching people regain confidence in their bodies, return to activities they thought they had lost, and improve their quality of life is incredibly rewarding.

I truly feel blessed to have found MAT and to share it with so many wonderful people.

Thank you for trusting us with your health and allowing us to be part of your journey.

If you’ve been frustrated by pain, stiffness, weakness, recurring injuries, or the feeling that your body simply isn’t responding the way it used to, don’t ignore it.

The sooner you identify and address the underlying problem, the more options you typically have.

We currently have a limited number of MAT appointments available.

Reply “MAT” to this email and we’ll schedule a conversation to determine if Muscle Activation Techniques is the right fit for you.

Your body is an incredible asset.

Let’s help you protect it.

Sincerely,

Josh

Important Update Click here for an update from Elite Muscle Mechanics, LLC!