We’ve been looking at the direct-indirect work in the Old Man, Young Muscle workout #1, upper body…
Remember, direct-indirect is a way to use short rests during direct work, then later train the same muscle with indirect work after it gets a long rest.
There have been studies showing the best hypertrophy from short rests between sets and longer rests. With direct-indirect you get both…
We covered upper body, now let’s look at workout #2, lower body (page 62). Here’s the muscle shuffle…
1) Move dumbbell squats down to end the glute routine to get a good indirect attack for your quads.
2) Move entire glute routine down after calves to better space indirect quad work (step-back lunges and DB squats)
3) Move semi-stiff-legged deadlifts down after calves for indirect hamstring and glute work.
4) Split up the two calf exercises; leave one-leg calf raises where they are, but move one-leg donkeys to the end.
That’s it. You could split up the two ab exercises and two erector moves, but those target muscles already get plenty of indirect work during the previous exercises…
For example, semi-stiff-legged deadlifts train erectors and sissy squats (quads) and floor rolls (hamstrings) train your abs indirectly.
To summarize workout #2…
Quads
Hamstrings
Calves (indirect hams at end with semi-stiff-legged deadlifts)
Glutes (indirect quads at end with DB squats)
Erectors
Abs (indirect calves at end with one-leg donkeys)
The workout will still only take you 35 minutes twice a week, as you’re not adding anything to this workout, only shuffling the exercises.
There’s an old-man shuffle-board joke there, but I will restrain myself.
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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