Q: The study you discussed that showed eccentric [negative] contractions cause more damage than concentric [positive] or isometric is interesting. Makes sense, but I wonder that if more rest days were included after eccentric training if that would make a difference?
A: I would say yes, however, each type of contraction may contribute to growth in different ways…
So if you did both types of contractions at the same workout, as most bodybuilders do, there’s a recovery dichotomy—and usually excess damage if you do too many sets…
Sure, if you do all 1/3-tempo sets and stack in more rest days, you may get some growth; but it will probably be less than you would get by balancing the two types of contractions…
That balance happens best by doing half your sets in Speed style—1.5-second reps—and the other with a standard 1/3 tempo, as in the Old Man, Young Muscle workout…
That way you’re optimizing fast-twitch fiber recruitment in minimal sets without too many slow garbage negatives, which leach recovery away from growth in favor of repair…
To your point on more rest days for recovery, some bodybuilders like to hammer each muscle only once a week—often called the “Bro Split.”
Jonathan and I tried that in the Iron Man gym on many occasions. It was a simple way to train, and we really wanted it to work—but it never did for either of us. Perhaps drugs are necessary to get the most from that one-muscle-hit-per-week routine.
Training a muscle twice per week with the right volume, including Speed Sets, can do great things for your mass gains. That’s how I did it using 35-minute Old Man, Young Muscle workouts…
Damage control is essential in your quest for more muscle. Be cautious.
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.
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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