Here’s a thought-provoking quote from former pro bodybuilder and high-intensity-training advocate Mike Mentzer:
You perform any amount of warming up which you believe is minimally required so that you can proceed to the intense portion of the workout secure in the knowledge that you will not injure yourself. I see many bodybuilders come into the gym and do 20 minutes on the StairMaster, then they spend 10 to 15 minutes stretching and an equal amount of time doing a light to moderate barbell warmup. They’ve already set up an overtraining situation by the time they commence the hard part of the workout. Remember it’s very easy to overtrain. Don’t turn your warmup into a workout.
And that beautifully sets up a plug for Old Man, Young Muscle, one of the most efficient ways to train for more muscle…
You start each bodypart routine with a 20-rep set to failure using a 1/3 tempo. That does a number of good things with precision and efficiency…
- You warm up the target muscle during the easier early reps, which train predominantly slow-twitch fibers.
- You shift to fast-twitch fibers toward the end of that set, which primes them to fire sooner on the next lower-rep set after a brief 20-to-30-second rest. (Note: That second set is usually a Speed Set, which brings in fast-twitch growth fibers from the very first rep.)
- You set the stage for a wicked pump with very few sets—enhanced blood flow for building mass fast.
OMYM is your efficient fast-mass blueprint: Learn how to accelerate your mass gains with the STX method, Speed Sets, and complete ideal-exercise-based training. The 35-minute workouts also include the best stretch and contracted add-on moves. Get Old Man, Young Muscle PLUS The Muscle-On, Belly-Gone “Diet” for FREE.
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
www.X-Rep.com
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