Are you building muscle AND your health with your workouts? You’re probably thinking, “Of course, it’s vigorous activity!”
But as new research emerges, it appears that excess volume in the gym does very little for hypertrophy, creating nothing but inflammation…
We know that chronic inflammation can cause everything from heart disease to cancer, so being in a perpetual state of “damage” can NOT be good for you…
In fact, too much of anything can be harmful. Even too much water can flush important minerals from your system—and even kill you.
A wake up call for me was when my friend Drug-Free Mr. Universe and biomechanics expert Doug Brignole passed away suddenly in 2022 at age 62…
He was pushing himself to get inside-out shredded for an exhibition—and that may have contributed to his death. Here’s one of the photos he sent me a few weeks before he passed…
I decided it’s just not worth it to strive for acid-etched abs after 60—unless you’re genetically predisposed to be ripped…
As far as too much volume in the gym, research is also showing that 1-2 sets three times a week for a muscle (full-body) can produce significant hypertrophy. Or three to four sets twice a week (upper/lower split)…
More good news: New research (PMID: 38979417) shows that “A 30-minute moderate-intensity workout can increase multiple tumor-killing blood cells from 50 to 154 percent.” Here are the exercise characteristics that accomplished that spectacular feat…
1) Effort: a 6 on a 10-point exertion scale (moderate to somewhat intense)
2) Heart Rate: 50 to 70 percent of maximal heart rate (at 65, that range for me is 80 to 130, and my STX workouts get me to 133 for 35 minutes three days a week
3) Breathing: Rapid but still able to talk in short sentences (I’m able to discuss my gains with my dog during my short rests between sets)
More on the muscle-and-health-building benefits of precision workouts in future newsletters.
NOTE: The new ebooks below give you one workout that trains each muscle 3 times a week (Full-Body Wave) and a split STX + SSS program that hits each muscle twice a week—all workouts under 40 minutes…
Till next time, train hard—and smart—for BIG results.
Get the Discount Price for a Few More Days Only
I’m no suave sales person. I just say what’s what without a lot of fluff. So here it is…
The low intro price for Never Stop Growing + The Ultimate Mass Workout Reloaded is going up in less than 10 days.
You’re a VIP on this newsletter list, so I don’t want you to miss out on the introductory price: ONLY $17 (a $29 value)…
That’s less than a meal at a restaurant. But as with any meal, you want to know what you get, so here are a few highlights…
- Mr. America’s TORQ Training: A look at Drug-Free Mr. Universe and biomechanics expert Doug Brignole’s early muscle-tension method—from an interview Steve conducted in 2005
- The Research Behind Training for Next-Level Muscle Growth: Over 20 email excerpts between Doug and myself as our workouts evolved together over the two years before his death (we learned—and grew—a lot, and you will too)
- Less Volume, More Muscle: The precise amount of training you need for optimal hypertrophy, and how many sets you should push to all-out muscular failure for maximum growth—is 1 enough?
- Size Surge With Less Fatigue: How to corral and tame muscle fatigue—your secret weapon for heightened hypertrophy
- The Ultimate Mass Workout: A precision size-building program that merges the STX and SSS methods—with a full-page photo representation of each 35-to-40-minute mass workout
- Rotation for Recuperation: A unique back-to-the-future retro split method to coax more growth from each of your workouts—developed and used by champion ‘70s bodybuilder Frank Calta, with a Mike Mentzer connection
PLUS: You get The Ultimate Mass Workout Reloaded absolutely FREE with NSG. Here you’ll get…
- The Stealth method: a unique tactic to quickly bring up specific muscles—you’ll see immediate growth (sample routines included)
- The General Adaptation Syndrome (GAS): respected stress researcher shows you a proven reload technique to spur more hypertrophy
- The Amazing New Wave Full-Body Workout: an innovative take on whole-body training program—even these full-body workouts take less than 40 minutes 3 days a week thanks to the Wave technique
You get all of the above and more in these two must-haves for your muscle-building library: Only $17 for a few more days. Go HERE.