Yesterday I mentioned the indirect mass effect—how you get indirect work for smaller muscles when you train larger ones, a good thing if you’re careful…
I mentioned back-biceps. Another example in the Old Man, Young Muscle workout is chest-triceps: dumbbell decline presses and close-grip bench pushups involve your triceps…
That means your triceps get hit with chest, then 10 minutes later in the workout you hit them again with direct work. That can boost your arm mass considerably—if you don’t overdo the volume for triceps…
A big reason is that you hit chest and indirectly triceps with short rests between sets. Then you get a long rest working other muscles till you hit triceps directly.
You get both short-rest density training and a longer-rest hypertrophy effect.
After I noticed that my arms were making considerable progress, I made a change to my quad workout along those lines…
I moved dumbbell squats to my glute routine and put hamstrings and calves between quads and glutes, like this…
Quads
Hamstrings
Calves
Glutes (end with DB squats)
So I worked quads directly with sissy squats and wall squats. Then 15 minutes later I used a Speed Set of DB squats to finish off my glutes—and my quads benefitted…
Sure, my legs are not causing Olympia competitors to pee with fright, but they’re not bad for an old dude in his early 60s training quads with five direct sets a week plus one set of DB squats for indirect work.
This indirect mass effect is built in to the Old Man, Young Muscle workout for some muscles, but you can make more minor adjustments to get it for almost every muscle?
Stay tuned.
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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