In the previous newsletter, you saw the results of a recent major training meta-analysis from Stuart Phillips, Ph.D., at McMasters University (178 studies, 5,097 participants for strength; 119 studies, 3,364 participants for hypertrophy)…
“Main takeaway: ALL resistance-training prescriptions improved strength and hypertrophy…and there was actually NO statistically significant difference between them.”
So even wildly contrasting training styles show near equal hypertrophy results in most cases. Yet many influencers on the Internet trot out scientific “rules” for hypertrophy, like joint-hammering heavy poundages, low reps, and eons of rests between sets.
Sure, that can work, but it’s not the only way—and certainly not the best way for many trainees, especially if your past 40. Take 55-year-old Irish fitness influencer Glenn Wilkinson (@grindstone.foundation)…
He uses light weights, 3 sets of 30 reps for each exercise. He also varies the tempo of each set while keeping tension on the target. Contrary to the latest cherry-picked studies, no mega-heavy poundages, no low reps.
Which reminds me of the late Doug Brignole’s training. His biomechanics expertise helped him win the 2019 Drug-Free Mr. Universe at age 59 using ONLY ONE IDEAL EXERCISE for each muscle…
He preferred high reps as well, starting at 30 and adding weight down to 12 for only a few sets per exercise. Here’s a quote from Never Stop Growing…
In my experience, I’ve never produced as much muscle growth with sets of 6 to 8 as I have with sets of 10, 15 and even 30 reps. NOT EVEN CLOSE.
A recent post by elite trainer Christian Thibaudeau provides some insight into why higher reps work well for hypertrophy:
Metabolic stress is an accumulation of metabolites (lactate, hydrogen ions) in muscle. When they accumulate and local oxygen levels drop, muscle cells swell, triggering mechanosensitive pathways, the release of growth-promoting myokines (such as IL-6) and anabolic hormones (GH and IGF-1). This metabolic stress enhances, but does not replace, mechanical tension.
So metabolic-stress byproducts from higher-rep sets can AMPLIFY the key driver of hypertrophy, mechanical tension. And you get mechanical tension on the last few reps of any set to near failure—from 6 to 30 reps…
But what about fatigue? What about muscle damage? It will be negligible IF you keep your volume in check—and you will grow like never before.
NOTE: For more on Mr. America Doug Brignole’s Mr. Universe training, plus his early Tension Overload Repetition Quantity (TORQ) protocol, see Never Stop Growing.
Till next time, train hard—and smart—for BIG results.
Steve Holman
Former Editor in Chief, Iron Man Magazine
X-Rep.com
LIMITED-TIME BEST DEAL
Get all 4 ebooks, a $40 value, for only $29
Why choose between the hot-hit muscle-building Old Man, Young Muscle (1 & 2) best sellers when you can get them both? Get both Old Man, Young Muscle best sellers PLUS the physique-shredding, muscle-building Muscle-On, Belly Gone “Diet” and Ultimate-Mass Exercise Guide ebooks… all for only $29!
