Yesterday I mentioned that smaller muscle groups can require more volume if they’re lagging. I used medial-delt heads as an example…
You can add two sets to the Old Man, Young Muscle workouts to bring up smaller stragglers, as I showed in yesterday’s newsletter.
But what about larger muscle groups that require more recovery energy. Should you still just tack on two more sets?
Some trainees may be able to handle it, but most older guys can’t—at least not for long. Overtraining can come on fast…
A better strategy for a lagging large muscle is one extra set with X-Reps.
Let’s take quads as an example. In the OMYM workouts, you do three sets of sissy squats and one set of dumbbell squats.
If your quads are lagging, simply add one set of wall squats…
Or if you’re in a commercial gym, you can use leg extensions. Use a straight set to failure or one rep short at first…
After a few workouts, you’re ready for an intensity uptick. Add end-of-set X-Rep partials like this…
Once you reach full-range failure, extend the set by only moving through the bottom third of the stroke for three or four stretch-area-only partial reps.
Remember, the stretch is where the muscle is strongest and can activate the most fibers. So progressing from an additional straight set to failure to one with added X-Reps will get you a new growth spurt in the stubborn muscle that’s been taunting you.
Warning: Don’t specialize on more than one or two muscles at a time. Every additional set takes a toll with more damage, which requires more recovery energy to repair before growth will happen.
Your Efficient Mass-Building Handbook: For complete mass workouts that include Speed Sets, 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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