Q: I’m loving the Old Man, Young Muscle workouts. Just what the doctor ordered to build some new muscle. What’s your take on the muscle experts online that contradict your methods and exercise choices?
A: I’m not one to go online and call out other people’s methods. In this newsletter and OMYM, I simply explain why I train the way I do and back it up with research studies.
I do sometimes report on something I saw that I think is incorrect (example coming below). But, hey, I’ve been wrong too many times to count. I used to believe that behind-the-neck Smith machine presses would give me huge delts. I pushed through the pain to chronic joint damage. Dumbass.
I do like to see what the so-called muscle gurus are saying and recommending in the way of workouts and exercises. Many of these guys are jacked, so they have to be right. Okay, that’s sarcasm…
The fact is that big muscles do not a training expert make. If the person is a genetic freak and/or on steroids, that can throw much of the advice out the window—unless you’re on the same drugs…
Even the big-and-ripped older guys usually aren’t giving you the whole story. Most are on at least hormone replacement therapy to “get their testosterone to normal levels.”
And “normal levels” is a number that can be all over the map. But no judgment from me. Use, don’t use. Not my business. Just be honest and let those who may follow your advice know the truth. It matters—a lot…
That’s what I do here and in OMYM. As I’ve mentioned, I used oral Dianabol once back in my early 20s for about three weeks. Didn’t like the way it made me feel. It brought out my inner hypochondriac—imagining my liver being eaten by little Pacmen.
But that one short stint is all I ever did. Even now at age 64, I’m not on any medications or hormone replacement therapy—so far not even statins…
My most recent blood panel last April was great with testosterone measuring 702. It appears I’m doing a few things right, although I’d like to be more muscular. Then again, what bodybuilder wouldn’t—we’re never satisfied…
Bottom line: Take the guru advice online with a grain of salt. Use your knowledge of biomechanics (line of force, etc.), common sense, the latest research and individual circumstances—like age—to discern what may work for you.
Here’s an example: I saw a big bodybuilder on Instagram say that stretch loading for growth was BS; it’s all about contraction, he said, as he demonstrated triceps pushdowns.
Well, the latest research shows that stretch loading, as in overhead extensions, built significantly more triceps mass over 12 weeks than pushdowns. So, no, it’s not BS; however…
Researchers also surmise that hypertrophy from stretch-position exercises may occur faster but then taper off. Contracted-position exercises build muscle girth slower but over longer periods.
And each type of exercise appears to build mass in different areas of the muscle…
So what’s the sensible conclusion? That you should do both if you want the most complete hypertrophy stimulus. And it doesn’t have to be at the same workout.
Note: For a list of the best ideal, stretch and contracted exercises for each muscle, see OMYM pages 42 and 43.
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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