Q: I’m using your STX Base Workout from Old Man Young Muscle with great results. I know you say change to gain, but I want to stick to exactly this routine for at least a month. It’s a solid workout. Do you think varying the rests between sets, like 20 seconds at one workout, then 40 at the next with slight weight increases is enough of a change?
A: Well, if you use 40 seconds rest, your workouts will be a bit longer. If you’re okay with that, it’s a decent change-to-gain strategy. I may have a better idea, however…
If I’m understanding you correctly, at one workout you will use the same weight on all sets with 20 seconds of rest between, as I outline in OMYM…
Then at another workout you’ll use the same exercises and order but with 40 seconds rest, adding a little weight on each set to get your reps to fall…
Instead, I suggest you stick to the 20-second-rest workouts, the one you like best, for a month or longer, but switch up the ideal move…
So for chest, do cable chest presses instead of dumbbell decline presses. Or for quads, do cable squats instead of sissy squats.
Changing the exercise may be better because of what researchers Fleck and Kraemer call “variation in recruitment order.”
Getting a muscle to fire differently is excellent change to gain—and it can trigger new mass, even if the moves are similar.
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.
Steve Holman
Former Editor in Chief, Iron Man Magazine
www.X-Rep.com
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