If you’ve read Old Man, Young Muscle, you know that the mass workouts are based on variation of fiber recruitment (Fleck, Kraemer, et al.).
In other words, while the ideal exercise is the best choice for optimal muscle stimulation, certain add-on moves help you achieve different angles, resistance paths and/or degrees of stretch/contraction for unique fiber activation.
By using different add-ons and getting variation in fiber recruitment, new “sections” of the muscle can be stimulated to grow, creating additional layers of mass.
Another method I touch on in OMYM is intra-exercise variation. That means doing each set of an exercise differently.
For example, I recently discussed Speed Sets, using a 1.5-second rep tempo on the second set of an exercise. That is a key application in the OMYM workouts.
Another method of variation is hand or foot positioning. For instance, if I use kickbacks as an add-on contracted move for triceps, I will do one set with palms facing in (middle photos), and the second set twisting the palms up at the top (right photo).
It’s just another way to get some unique stimulation to the target-muscle fibers and perhaps activate different fiber bundles.
For dumbbell flyes, I’ll do one set with my palms facing each other and the second set with palms facing forward—a Steve Reeves favorite.
I mention a few others in the ebook. Stay tuned to see more variation for new mass creation.
Sculpt your perfect physique: Get the ideal exercise for each muscle, the best stretch and contracted 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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