I’ve talked about these change-to-gain methods so far…
1) Exercise switch
2) Altered rep speed
3) Stretch overload
Next up is…
4) More or less rest between sets. Some studies show that longer rests between sets are best for hypertrophy, which give you time to check your results in the mirror…
It’s why Mr. America/Mr. Universe Doug Brignole chose to do supersets for different muscles, such as chest and back. His chest would rest for two minutes or more as he did a set for his back. He usually did three rounds; however…
A recent study showed short rests as best—slightly: “Rest-pause and drop-set training elicit similar strength and hypertrophy adaptations compared to traditional sets in resistance-trained males.” (Enes, et al. 2021)
These were experienced lifters, not beginners, and each group’s training volume was equal—same number of sets—all sets to volitional failure. The groups were…
1) Traditional training, which took significantly longer due to at least 1 1/2-minute rests between sets.
2) Drop sets, reducing the weight by 20 percent at failure and continuing for the designated number of sets—only a few seconds of rest to reduce the weight.
3) Rest-pause (as recommended in Old Man, Young Muscle), using rests of 20 seconds between sets.
Results: After eight weeks, the 20-second rest-pause group got a slightly superior growth result. In other words, it was the winner—but not by much.
So you shouldn’t think you’ll reduce your results if you reduce your rests between sets. Vary that factor….
You could do a few weeks of 20-second rests, then a few weeks of the superset method with which your muscles get two-plus minutes rest.
#5 change-to-gain strategy 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
Testosterone prescriptions do more HARM than good for older men
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)