Q: I’m in my 60s and have had excellent results with [Old Man Young Muscle2] STX workout. Love it. I just got Power STX, and the change [to a heavier training block] is exciting. I started using the Base Workout with the Wave method [so that I’m training each muscle about 3 times a week]. Do you think it’s too much at my age?
A: Hard to say, but the latest research suggests it may be. Here’s why, according to hypertrophy researcher Chris Beardsley…
“When the training sequence is reduced so that recovery between workouts is possible, elderly animals do display hypertrophy and strength gains. In contrast, when recovery between workouts is not possible, they fail to achieve hypertrophy.” (Rader, E.P., et al. Rejuvenation Research, 20(2). 2017)
In the study he’s referring to, young and old rodents were subjected to electrically stimulated maximal contractions 2 or 3 times per week for 5 weeks…
YOUNG rats displayed INCREASES in maximum strength and muscle mass at both 2 and 3 times per week.
OLD rats, in contrast, displayed progressive LOSSES in maximum strength and no changes in muscle size at the higher frequency…
HOWEVER, the older rodents did get hypertrophy and strength gains by training at a lower frequency. While your 23andMe family tree may not show any rat ancestors, the study is still applicable…
Try the Base Workout as listed—3 heavier sets per muscle TWICE a week with the Power STX method. Each session will take you about 35 minutes.
If you don’t see strength gains, you may want to cut back to 2 Power STX phases—at least on the exercises for your best muscle groups.
The new ebook explains why a change to Power STX can give you significant new gains—but you may have to experiment with volume and frequency, as everyone’s recovery ability is unique…
Even so, you can be sure that once you’re dialed in, POWER STX will pack NEW MASS on your physique.
