Variable Muscle Action Method

Created By Stephane Cazeault

Variable Muscle Action (VMA) is a Body Composition Training Method tailored to the intermediate and advanced trainee. This program is to be performed at a frequency of four (4) sessions per week for a duration of three (3) weeks. Each training program includes two (2) different Upper Body and two (2) different Lower Body workouts.  

The design of each session allows for the development and maintenance of strength through the use of multi-joint primary exercises and common hypertrophy rep schemes.  

The Variable Muscle Action method involves three (3) different modes of contraction: isokinetic, isometric and isotonic. The slow isokinetic and isometric contractions are used to decrease muscle oxygenation. The increase in intramuscular pressure from the combination of both these contractions decreases blood flow to the muscle. Following this with fast isotonic contractions will increase mechanical damage and muscular load exposure. The oxygen deficit created during the VMA set will help increase post-exercise oxygen uptake to assist in the enhancement of body composition.  

Exposure to the various modes of contractions, the total time under tension, and the mechanical work from the Variable Muscle Action method can increase:  

  • Lactate
  • Growth Hormone
  • IGF-1
  • Norepinephrine  

This biochemical environment and the high energy demands of the Variable Muscle Action method combined with a healthy lifestyle and nutrition approach will help you achieve your body composition and training goals.


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