Here’s a quote from one of the most respected hypertrophy researchers today, Brad Schoenfeld, Ph.D.…
It is now well-established that low-load resistance training can promote similar gains in hypertrophy to heavy load training, and can also promote robust improvements in strength (although not to the same extent as heavier-load training) even in those experienced with lifting.
That’s good news for older bodybuilders who don’t want to put their joints in danger with heavy loads and end up riding out of the gym on a gurney.
It’s also something I’ve believed for a long time and proved true with the Old Man, Young Muscle workout, which starts each muscle with a high-rep set and then uses short rests to “extend” that set with the same moderate weight but lower reps.
It’s a fast, efficient way to hypertrophy the muscle-fiber array. And the workouts are only 35 minutes…
Schoenfeld’s comment on less strength from low-load training is no doubt true because you’re not conditioning your nervous system to handle high loads. That’s a big part of getting stronger; however…
Since I’ve pulled back on going to failure on all sets, I’ve gotten stronger using moderate loads with the OMYM workout…
For example, my cable chest presses have gone up 30 pounds on each stack—that’s 60 pounds total. Not bad for an old guy. Even my one-arm cable laterals, which didn’t budge for a long time, are up 10 pounds per arm, almost double what I started with.
But I’m not interested in loads of strength. In fact, I want to keep my poundages moderate so I don’t stress my joints while still building muscle. It appears to be working…
Your Quick Fast-Mass Blueprint: Learn how to accelerate your mass gains with the STX method, Speed Sets, and complete ideal-exercise-based training. The 35-minute workouts also include the best stretch and contracted add-on moves. Get 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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