In the past few newsletters you’ve seen real-world examples and interpretation of scientific data indicating how too much volume or intensity can derail your muscle gains. Muscle damage appears to be hypertrophy homicide for many.
There are a number of individual factors that will determine your tolerance—for example, age, body type/fiber makeup, training experience, etc.
I’m getting close to 63 years old, so I’m discovering that NOT going to failure at every workout and using only three sets per muscle is doing good things and kick-starting new gains.
Drug-Free Mr. Universe Doug Brignole, also in his early 60s, has found exactly the same thing. And he recently told me that pulling back saw him immediately gaining a solid two pounds of muscle after only a couple of weeks…
How do I know he didn’t just add fat? He’s been sending me videos over the past month of him perfecting his new pendulum sissy squat. In his latest one, he looks fuller and more muscular than the others, so I’m fairly certain it’s not fat…
One little change increased his gains.
If I were younger, I could probably tolerate more volume and perhaps more intensity as well—and I did—but I’m starting to wonder if it’s even necessary at all…
Think of training like shaving. If you push down extremely hard on the blade with each stroke (set), you’ll not only remove your beard but also a few layers of skin from your face.
The healing process from that damage may take a week or more from even a few strokes (sets). And if you shave (work out) again before your face is completely healed from that masochistic raking—well, you get the idea…
On the other hand, if you press lightly but firmly on the razor with only a few strokes (sets) over each area (body part), you’ll get a clean shave—efficient results. The damage will be minimal—a knick or two if you’ve had too much coffee.
You can shave again sooner rather than later—and you won’t look like you were too close to the barbecue when your wife jokingly drenched the flame with lighter fluid.
Even if you’re younger, be cautious. I’m waking up to the fact that you don’t need to “bomb and blitz” your muscles into submission. It’s better to do less damage than more—coax size gains rather than train insane, at least most of the time…
Otherwise you train again before you heal. That can have you just spinning your wheels.
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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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