Have I mentioned I’m in the “scarecrow” ectomorph category? I know, I know, my story has grown tiresome; however…
There are quite a few skinny dudes out there who could pack more mass on their physiques with some specific workout tweaks, like some sets with high reps…
In case you missed it, researcher Chris Beardsley had this to say, which is an ecto eye-opener…
For highly oxidative [slow-twitch] muscle fibers to increase in diameter, they need to increase mitochondrial density. It has been estimated that large increases in mitochondrial density of highly oxidative muscle fibers require very large increases in capillarization (measured as the number of capillaries per fiber), while only modest increases in capillarization seem to be necessary for less-oxidative muscle fibers [fast-twitch] to increase in diameter.
In Old Man, Young Muscle I mention the Size Principle of Muscle Fiber recruitment, which says that the slow-twitch fibers are the first to engage in a set. So high-rep sets activate more slow-twitch action—about three-fourths of the reps…
For example, on a set of 20 reps, your first 15 are slow-twitch dominant. That should help increase mitochondrial density and capillarization in those endurance fibers due to the extended blood-flow blocking.
When a muscle is working, blood flow is choked off due to contraction, especially if there’s continuous tension throughout the set.
Another key for slow-twitch-dominant ectomorphs, a.k.a., the fast-twitch challenged, is compressing the workload. That is, using very short rests between sets—or at least some of your sets…
That was a get-bigger trigger that Vince “Iron Guru” Gironda used to build his physique as well as many other bodybuilders and movie stars at his Studio City, California, gym—including the first Mr. Olympia Larry Scott and film star Clint Eastwood.
You can see that Vince was a slim bodybuilder, without the genetics for gargoyle mass—which is why he often used 20-second rests between sets as well as including high reps. What an incredible physique—and no drugs ever…
So to lay it all out there, if you’re in the ectomorph club with me, here are the things you should include in most of your workouts to pack on mass faster…
1) High-rep sets
2) Continuous-tension exercises
3) Short rests between sets, or at least some of your sets
And, of course, you want to emphasize Mr. America/Mr. Universe, Doug Brignole’s ideal exercises.
All of the above is why the Old Man, Young Muscle workouts worked incredibly well for me—they include 1, 2, and 3 as well as the ideal exercises.
The OMYM strategy had me in and out of my bare-bones home gym in 35 minutes three days a week—another advantage of short rests between sets.
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
Former Editor in Chief, Iron Man Magazine
X-Rep.com
Highly Recommended…
This is Doug Brignole’s incredible 400-page, large-format text on the biomechanics of exercise. It’s a guide to get you training correctly and building maximum muscle safely and efficiently.
Doug’s analysis and explanations on the science and logic behind muscular movement will show you why many of the so-called fundamental mass-building moves are inefficient time-wasters. Plus, he’ll show you the best alternatives.
Whether you’re a hobby bodybuilder, competitive athlete or personal trainer, this book is a must read, one you will refer to again and again throughout your training career.
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