Q: Old Man Young Muscle has put new muscle on me at age 49. Thank you. I don’t have cables in my home gym, so it’s perfect. I read with interest your take on Doug Brignole’s superset method. I know that you now have cables in your home gym, but do you think I could do it with only the ideal exercises listed in your ebook, no cables?
A: I don’t know what equipment you have, but I’ll assume you’ve at least got dumbbells, a bench, and a chinning bar, as I had when I wrote OMYM…
Remember, I was convinced my physique would go down the tubes with my limited set-up pictured below. But I was wrong. With innovative training and consistent effort, you can build a damn respectable physique with even limited equipment…
And yes, you can absolutely use the superset method with the exercises in OMYM, although you probably won’t be able to add weight to some of them—like the freehand lat pulls on a doorway chinning bar…
Not a problem. Just go to failure or close on each set. You’ll do fine…
For example, do your dumbbell decline presses supersetted with one-arm chin-bar lat pulls…
Use a weight on the declines that allow around 25 to 30 reps, then move to the lat pulls and do as many as you can. Work each side there before going back to the declines.
You may not be able to match reps on both exercises, but there’s no rule that says you have to. Getting close to failure with enough reps is what’s necessary to trigger a growth response—and doing enough sets, of course…
Do four rounds. Same drill for your next two body parts, most likely medial delts and mid-back—incline one-arm laterals and wide-grip chin-bar back pulls.
Biceps/triceps, upper traps/forearms, and I’ll sometimes do DB pullovers/hammer curls. I explain why I like those in the new ebook.
On those last two groupings I’ll only do two rounds, as those muscles get plenty of indirect work on other exercises.
I’ll go through a bare-bones home-gym superset workout for lower body and abs in the next newsletter. Stay tuned.
New: Get the ideal exercise for each muscle, the best add-on moves for ultimate mass, complete 35-minute workouts, exercise start/finish photos, and details on building muscle fast and efficiently in 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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