Stealth Muscle-Size Surge

I mentioned adding a set for a muscle every few workout to spur new growth, pulling back after a month or so. But there’s another way to get a growth surge almost without even noticing…

It’s based on the latest frequency data, as explained by Paul Carter, colleague of hypertrophy researcher Chris Beardsley:

One set to failure, or close to failure (if you’re using heavy loads), will absolutely provide stimulation to the fibers at the top end of the motor unit pool… One set three times a week you’d grow. That is the science. Frequency IS THE METRIC: 3 sets done once a week basically nets you no gains [you just maintain]. But 1 set done 3 times a week gets you loads of gains.

Here’s how you can parlay that info into new hypertrophy…

With either the OMYM or OMYM2 workouts, you train three days a week with an upper-body/lower-body split…

If your calves need more size, simply add one or two sets of calf work at the end of your upper-body workout.

Now you’re training calves at EVERY workout. This works because frequency with lower-volume training can build muscle quickly—as long as you’re not overtraining.

More frequency—three days a week—will add new muscle. Just don’t get carried away with extra volume—one or two sets is plenty for most trainees.

Till next time, train hard—and smart—for BIG results.