Here’s a great shot of Lee Labrada at age 61, massive arms busting out of a T-shirt, smiling at the camera as he walks into a wall…
Seriously, this dude has still got it going on muscle-wise. He’s definitely an older bodybuilder who knows the secret for training longevity. Here he is on the cover of Iron Man about 10 years ago—age 51…
What is that secret? For most of his career he subscribed to the Lee Haney school of “stimulate don’t annihilate” your muscles during workouts; however, he fused that with Mike Mentzer’s style of shorter workouts to failure—but with only moderate poundages and controlled rep speeds.
It has never been about pushing as much weight as possible for Lee but more about reaching the “growth threshold” for each muscle. Here’s how Labrada explains it…
The growth threshold is the point at which the level of fatigue in the muscle is high enough that a growth response is elicited. Your goal during a workout should be to fatigue the target muscles you are training more and more with each succeeding set.
In other words, you want the muscles to progressively get more and more tired out, until you reach a point where the muscles are functionally ‘worn out.’ Signals are sent to the brain that set up the compensation, or growth, process during the post workout period, so that in future workouts, you can handle it.
Our favorite way to achieve a growth-threshold mass blast is with STX (slow-twitch exhaustion). You use only moderate weights, moving from high-rep sets to lower-rep sets with short rests between them to progressively hypertrophy all muscle fiber types as quickly and efficiently as possible (see the new ebook below for more info)…
Give it a try for some new muscle size.
—Steve Holman and Jonathan Lawson
www.X-Rep.com
3 Workouts a Week, 35 Minutes Each for Jacked Mass
The Efficient, Safe Way to Grow
No Matter What Your Age
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