When I’m not writing this newsletter, I’m usually working out, on a run, or answering emails—or napping from all that activity.
One common question I get is, “What’s the best rep range for building mass?”
For a long time, bodybuilders were sold on around six reps—lower reps, heavier weight, more dialed-in fast-twitch fibers…
Sounds logical—but perhaps a bit too simplistic. Like, “I’m getting married so I can have sex anytime I want.”
Seriously, there is now a rep-range rule of thumb based on science. I’ll let respected hypertrophy researcher Brad Schoenfeld, Ph.D., pull back the curtain…
While your specific dominant fiber type could have a bearing on that—skinny ectomorphs may need to skew more into the double-digit rep range more often—all mass-seekers should still do a variety of ranges…
In my case, I seem to have found a good balance for my genetics—I do a few 18-20-rep sets, and I also do some 7-rep sets—but most are between 8 and 12 (my complete workouts are outlined on pages 60-61 in the new ebook).
Considering my advanced age, 62, and Skeletor genetics, I’m building plenty of muscle training only 3 days a week with 35-minute ideal-exercise-based workouts…
If and when I want to strive for more size, I’ll gradually add some sets in the 10-to-12-rep range, and at some workouts I’ll use progressive overload—add a small amount of weight to each set.
That’s how my friend and colleague Doug Brignole trains. He’ll start with 30 reps and add weight over the course of multiple sets.
So he uses a barrage of rep ranges, all the way down to seven or so. It’s how he won the AAU Drug-Free Mr. Universe at age 59—also with ideal-exercise workouts…
Hard to argue with his drug-free results.
New: Get the ideal exercise for each muscle, the best add-on moves for ultimate mass, complete 35-minute workouts, exercise start/finish photos and details on building muscle fast and efficiently in Old Man, Young Muscle.
And you still get The Muscle-On, Belly-Gone “Diet” ebook FREE for a limited time when you add Old Man, Young Muscle to your mass-building library. Go HERE.
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
www.X-Rep.com
Testosterone prescriptions do more HARM than good for older men
Millions of men are struggling with the problems associated with low-T in today’s world, such as extra belly and chest fat, low energy and stamina, lack of sexual desire, ED problems, and loss of muscle.
Sadly, millions of men also turn to Testosterone Replacement Therapy (TRT) to try to overcome these problems and try to feel like a new man again…BUT there are some VERY concerning problems with TRT that every man NEEDS to know.
After reading the article below, you might want to consider alternate routes of boosting your T levels naturally instead of through something that’s potentially as harmful as TRT…
–> Why Testosterone Replacement Therapy can do more HARM than good (for any ladies reading this, please pass this on to your husband or boyfriend if they are using or have considered using TRT)