Q: In one of your newsletters last week, you said that something in your workouts has to change to stimulate new muscle growth. If I can’t get stronger in weight or reps, and I can’t add volume, how do I keep growing?
A: That’s a great question, and one that’s asked often. Let me go through a few of the ways to keep growth moving forward…
1) Switch exercises. One of the best ways is to use a different exercise. I know, I know. I’ve said you need to emphasize the ideal movement; however…
There are variations of the ideal. For example, instead of low-incline one-arm laterals for the center-delt head, you can do one-arm cable laterals. Instead of dumbbell decline presses for chest, you can do cable chest presses…
Studies show that after many weeks of the same exercise, your muscles can get more efficient at firing, and that can result in fewer fibers being recruited. That could be from the neuromuscular efficiency development in that specific plane of motion…
Most of the ideal exercises have an alternative that is almost as good. Check out Doug Brignole’s 400-page book The Physics of Resistance Exercise for a detailed analysis.
What if you train at home without a cable unit or other machines?
You’ll probably have to stick to one ideal exercise, but there are other ways to change for new hypertrophy gain. I’ll continue tomorrow.
Latest Release: 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
Ripped Muscle Now: Harvard Research
Harvard researcher Dr. Dimitrios Stamou discovered an enzyme that eats bodyfat. It’s helping women and men lose up to 21 pounds on average in less than 28 days.
Plus, it can help bodybuilders get freaky ripped faster than ever (see the pic of the 69-year-old who is shredded at the link below).
Remember, when you’re leaner, you look bigger than ever… And best of all, your body can MAKE this fat-blasting enzyme by eating these specific foods… and they taste GREAT.
Our colleague, the man who owned the gym that Lou Ferrigno trained at in “Pumping Iron,” turned us onto this. He’s using it himself to shed fat faster than ever, and he’s in his 50s. Get the details and see his photo HERE.