You may recognize the quote “I thought you’d be bigger” from the movie “Roadhouse.” Patrick Swayze, an ass-kicking bouncer, got that a lot because he had a tough-guy reputation but wasn’t big….
Maybe you can relate. I can…
Another guy who got that a lot is Frank Zane, who won the Mr. Olympia weighing around 185 pounds at 5’9”.
Keep in mind that his physique is still considered ideal by many—and you can see why in this shot on the beach…
So could you be bigger? Could I be bigger? More muscle mass is always possible, but there are considerations…
Like age for one. I’m 62 years old. And genetics. Mine are more in line with a twig than an oak.
You also need to be willing to invest the time, the amount aligned with your goal…
I’m pretty satisfied with my physique but always trying to tweak. As I say in the new ebook…
My goal at this stage of my life is to do the most efficient workouts I can in my limited gym, with the fewest sets necessary to get the results I’m satisfied with. Those results include being pain-free and healthy, plus having enough muscle to look like I’m a fit, older drug-free bodybuilder.
I’m not gearing up to compete, and I like to look good in clothes—but still turn a few heads at the pool or beach…
So right now I’m willing to invest 35 minutes three days a week to weight train—and I’m more than happy with my muscle gains.
If you use my efficient ideal-exercise workouts, you can probably look as good as I do or even better, genetics willing…
As for me, if and when I want to get bigger—without drugs, of course—I would gradually increase the volume of my workouts.
That is, I would add sets over a period of time. As hypertrophy researcher Brad Shoenfeld, Ph.D., said…
A clear dose-response relationship was noted between volume and hypertrophy—that is, higher volumes correlate to greater hypertrophic adaptations, at least up to a point.
Chapter 8 in Old Man, Young Muscle is “Volumize to Pack on Muscle Size.”
It explains how you can add volume to get bigger—up to a point.
After a certain volume, an amount that depends on your age, recovery ability, etc., your gains will stop. They could even begin to reverse if you keep hammering away.
I recommend that once you tip-toe up to overtraining, back off your intensity and/or volume for a week or two. Then ratchet back up, perhaps with some different methods—X Reps, Double-X Overload, X-centric sets, etc.
Till next time, train hard—and smart—for BIG results.
Steve Holman
Former Editor in Chief, Iron Man Magazine
www.X-Rep.com
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