Q: I have two questions. First, the photo from your 2005 using X-Reps and [Double-X Overload] is impressive for an ecto. How much did you weigh? Second question: Many bodybuilders in the gym train each muscle only once a week. Do you think that’s a good way to train if I increase my sets?
A: If I remember correctly, I weighed right around 190 in 2004, Jonathan was just under 200. The following year, adding DXO to our X-Rep workouts, I clocked in at 195, and Jonathan was 205.
Five pounds of new muscle may not sound like a lot, but it made a visual difference. Master photographer Mike Neveux noticed, and his lighting made us look bigger than ever. Plus, we were a bit leaner, so it was probably a tad more than five pounds…
I also need to repeat that we were completely natural, and no Photoshop or trick photography was involved to beef up my dental-floss frame.
As for your second question, all I can say is that you can try it. It seems to work for some bodybuilders; it never worked for me or Jonathan—and we wanted it to. We really liked the idea and tried it a few times over the years. Maybe our volume wasn’t high enough…
Recently there was a “meta-analysis” done by multiple researchers. That means they looked at multiple studies to come to their conclusion. Brad Schoenfeld, Ph.D., was one of the authors.
The review was based on “volume-equated” workouts. In other words, if a trainee did 10 sets for a muscle once a week, another did 5 sets twice a week (5 sets x 2 workouts = 10 sets). Here is the conclusion reached by Schoenfeld, et al….
“When comparing studies that investigated training muscle groups between 1 to 3 days per week on a volume-equated basis, the current body of evidence indicates that frequencies of training twice a week promote superior hypertrophic outcomes to once a week. It can therefore be inferred that the major muscle groups should be trained at least twice a week to maximize muscle growth.” (Sports Med., Apr 21, 2016)
The popular bodybuilding split of training each muscle group only once a week can work. It just may not be optimal, at least according to the above meta-analysis—especially for slacker muscle groups.
Even so, if you like the one-hit-a-week method, just be sure you’re getting enough volume, primarily on the ideal exercises. Those are the biomechanically best moves for stimulating the target muscle (see the new ebook).
You’ve got to hammer the muscles enough to require six rest days. So what is the volume threshold for muscle growth?
According to Richard Winett, Ph.D., a recent joining together of experts from multiple countries looked at empirical studies and systematic reviews on muscle hypertrophy—again, a meta-analysis…
One of the conclusions had to do with total sets per muscle over the course of each week. Here is their conclusion…
“A dose of approximately 10 sets per muscle per week would seem to be a general minimum prescription to optimize hypertrophy, although some individuals may demonstrate a substantial hypertrophic response on somewhat lower volumes.” (IUSCA)
So if you’re training a muscle once a week, you should be doing at least 10 sets for it—and a number of those sets should be with the biomechanically ideal exercise for that target muscle.
All you can do is give the one-hit-a-week method a try to build more size. If it doesn’t work, revert.
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
www.X-Rep.com
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READ THIS before you start TRT
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)