Q: Your comments regarding your testosterone dropping when you increased your workout volume is similar to my experience. I’m 55, and had my T checked a few years ago. It was 350, which is on the low side. I had been hitting the gym five days a week for an hour or more. Lots of compound exercises. I thought I might be overtraining, so I switched to the Old Man Young Muscle workout. I wasn’t sure 35 minutes three day a week would do much, but I was wrong. I began gaining muscle again, and my testosterone measured 603. Wanted to say thank you. At this point for me, the OMYM workout is magic.
A: Glad it is working so well for you—but I wouldn’t say there’s anything magical about the OMYM workout…
It builds muscle quickly because it focuses on efficient exercises and proven hypertrophy methods. That means less time in the gym, and you avoid the “shotgun approach”—no haphazard workouts…
By emphasizing the biomechanically ideal exercises identified by Drug-Free Mr. Universe Doug Brignole, and including only the best add-on moves, you get the most mass bang for your effort buck.
For example, the ideal for chest is dumbbell decline presses. You do those first for two sets using the STX method, which exhausts the slow-twitch fibers and escalates fast-twitch activation quickly, especially if you use a Speed Set.
Then you follow with either a contracted- or stretch-position add-on, like dumbbell flyes.
Remember, stretch loading has been shown in recent studies to be key for fast hypertrophy. You definitely get it with the flyes as your add-on move, but you also get a pretty good stretch with the ideal exercise….
And if you train in a commercial gym, the Positions-of-Flexion exercise list on pages 42 and 43 of OMYM gives you machine alternatives for stretch and contracted as well as identifying multiple ideal exercises for each muscle…
For example, a cable chest press is an excellent alternate ideal for chest…
Just don’t make the mistake I did and start adding lots of volume. At your age—and I’m even older—that can put your recovery in the toilet, not to mention your testosterone.
Now that my OMYM workouts are more abbreviated, my testosterone is back up, no replacement therapy needed—yet.
My wife is disappointed because she’s having to hide from me a lot more often these days.
Your Efficient Mass-Building Handbook: For more mass-building tips like the above plus complete workouts that include the ideal exercise for each muscle and the best stretch and contracted add-on moves, get your copy of 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.
