In past newsletters, I’ve mentioned how you should be aware of and account for the indirect work smaller muscles get when you train larger ones…
For example, in the Old Man, Young Muscle workout, you do incline under-grip dumbbell rows and chin-bar lat pulls for back…
That back work obviously involves your bi’s.
Is that indirect work a negative or a positive? From an excess-volume perspective, it may be a negative—if you do too much direct work for your bi’s.
But I’ve realized that if you’re careful, there’s a tremendous positive that I hadn’t considered till now…
There’s been a lot of attention being given to rest between sets, with longer rests believed to be more hypertrophic. I’ve featured studies that show otherwise.
Still, there are mass-building benefits to both, and with the indirect work mentioned above, you’re getting the best of both worlds…
You use short rests when you train back directly, getting some short-rest biceps work in the process…
Then you train shoulders, so your biceps get a five-to-10-minute rest before you train them directly.…
I think this indirect mass effect is so important that I’m making some minor adjustments so that almost every muscle gets it.
More on that tomorrow.
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.
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