Those of us trying to build more muscle like to keep our foot on the accelerator. We want as much as possible as fast as possible…
But eventually we can start running out of gas—and that’s where the Dread Factor comes in.
If you start having trouble getting into the gym because you just don’t feel like it, you may be on the verge of overtraining…
Before each workout you should be excited, looking forward to another step toward a more sculpted physique.
I recently had a back-and-forth with 2019 Drug-Free Mr. Universe Doug Brignole on that very topic.
After my newsletters on muscle damage, training to failure, and volume, I asked Doug if he was still training to failure on his final fourth set for each muscle. Here is his response…
“Interestingly, I’ve just started experimenting with doing three sets per muscle group instead of four.
“I was feeling a bit sore from the previous workout when the next one rolled around for that same muscle. And I was feeling a bit of dread for the upcoming workout. That’s not a good thing.
“So, since I think it’s always worth experimenting, I started doing three sets…and love it. The workout is over more quickly, which is psychologically good, and I conserve energy, which can then be used for recovery.
“I also find myself treating three sets differently than four sets and taking bigger incremental jumps in weight.
“For example, for pecs I use slight-decline dumbbell presses. I was using 25 pounds, then 35s, 40s, and 45s. Reps were 30, 20, 15, and 12.
“Now, I use 30s, 40s and 50s for 30 reps, 20 reps and 10 reps, none to total failure. I keep approximately 2 reps in reserve.
“The only exception to that new three-sets plan is quadriceps. I love the new Pendulum Sissy Squat, so I do 4 sets of 20 reps.
“I’ve only been using the 3-sets plan for a week, but it feels great so far. Let’s see how it feels in a month or two. It definitely allows me to dread the workouts less. I’m actually more eager for them now.”
Great stuff, Doug. Keep in mind that he and I are both in our early 60s, so that plays a factor in our volume/intensity tolerance…
A factor in why neither of us subscribes to the super-high-intensity-rep-till-you-puke strategy. Talk about not looking forward to your workout—unless you’re into revisiting your lunch.
So dread can be a good mass-training fuel gauge. It’s exactly why I too pulled back to three sets per muscle at most workouts a few weeks ago; however…
I’m experimenting with a positive-failure workout alternated with a sub-failure workout—no heaving the weights or my stomach contents at either.
And I continue to emphasize Doug’s ideal exercises while adhering to the workout parameters in Old Man Young Muscle.
I’m sure Doug and I will be sharing notes and comparing results soon. Stay tuned.
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.
Till next time, train hard—and smart—for BIG results.
Former Editor in Chief, Iron Man Magazine
Protein Farts = No Muscle Gains
Here’s Your FREE-trial Fix
Here’s a new probiotic product to re-tool your gut bacteria so you assimilate anabolic nutrients for better gains.
In other words, it will help your good gut bacteria dominate for optimum anabolic uptake so you get off-the-chain muscle-size gains. You can see for yourself, just like we have—with a free trial. This is great get-huge news…
To celebrate selling nearly 2 million bottles of their premium probiotic formula Pro-X10®, the founders of BioTrust Nutrition want to reward anyone who visits the link below today with a FREE 30-count bottle of this revolutionary gut-health yielding, muscle-building probiotic supplement… with ZERO strings attached!
It’s truly FREE (no autoship, no future charges – nothing; you pay only a small shipping fee). The premium and patented ingredients in Pro-X10 have been shown through research to:
**Significantly decrease the “bad” pathogenic, health-derailing, muscle-stifling bacteria in your gut
**Dramatically improve overall digestive health, gut-lining strength, AND immune health (your immunity needs to be optimal if you want to add muscle fast because your body’s first priority is health, not muscle size)
**Begin working ULTRA fast, with positive results seen in lab tests in as little as 5 short hours (while other traditional probiotics take weeks or months to improve your gut flora ratio, if ever)
Talk about research-backed results, not to mention off-the-chart muscle gains with renewed nutrient assimilation! Stop wasting workouts due to a “bad” gut. You’ve got nothing to lose, and plenty of new muscle to gain. Go to…