Here are our change-to-gain methods so far…
1) Exercise switch
2) Altered rep speed
3) Stretch overload
4) More or less rest between sets
5) Exercise shuffle. Sure, it sounds like a gym dance you do after you finish a hated exercise, but it’s actually mixing up the exercise order.
Yes, you should emphasize the ideal exercises at most of your workouts, which usually means doing it first, but sometimes you may want to do the add-on move first for some change to gain….
For example, in Old Man, Young Muscle, Chapter 9 is the Pre-Exhaustion-Inspired Mass Workout…
It’s based on Mr. Heavy Duty Mike Mentzer’s training style (John Balik photo)…
The OMYM version has you begin each muscle group with a specific stretch-position exercise. So for chest, it’s…
Stretch: Flat flyes, 1 x 20
Ideal: DB decline bench presses, 2-3 x 8-12
Studies show how important the stretch position is for stimulating new mass, so this workout emphasizes that factor by putting it upfront.
Of course, you could do a contracted-position exercise instead, such as cable crossovers. (For stretch- and contracted-position exercises for every muscle, as well as the ideal exercises, see the POF exercise list on page 42-43 in Old Man, Young Muscle.)
Take your pick for some new growth quick.
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
Use Bodyweight Training to Build MASS
One way you’re guaranteed to pack on stacks of muscle is through a process called muscle protein synthesis (MPS), which more than doubles 24 hours after an intense workout…
Until recently, MPS was only elevated when trainees would lift 70-90% of their one-rep max…
That’s not only dangerous for your joints, but it also sets you up for high injury risk every time you exercise…
It used to be believed that training with your own bodyweight couldn’t get you the same results as training with your 70-90% one rep max… Until NOW.