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?

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Heavier training can do great things for muscle mass; however…

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Getting stronger does not automatically mean you’re getting bigger; however…

Getting bigger generally means you will get stronger—because when myofibrils within muscle fibers thicken, strength EVENTUALLY follows…

The reason strength increases don’t always indicate muscle growth is because strength is caused by numerous mechanisms….

According to researcher Chris Beardsley, hypertrophy is but one of many, including tendon/ligament thickness, neuromuscular efficiency, coordination, and more,

For example, if you introduce a new exercise to your workout, you will see strength increases over multiple workouts. BUT that’s not hypertrophy, it’s coordination. Initial strength indicates that you’re LEARNING the exercise.

Nevertheless, striving to get stronger is important for hypertrophy. Growth should begin to accrue after the learning period; however…

Once you exit the beginner stage, you’ll see 1-rep increases infrequently. It may take six workouts or more. The more experience you have, the longer it takes…

That’s because hypertrophy is slow. You usually don’t grow enough from a single workout to translate to a FULL rep at your next session—unless you’re regaining muscle you already had—muscle memory.

Bottom line: Training consistency is key, with blips in strength to accrue hypertrophy.Till next time, train hard—and smart—for BIG results.

Steve Holman
Former Editor in Chief, Iron Man Magazine
X-Rep.com

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Should you train a muscle every other day for faster growth? Or is it best to rest 3 to 4 days for full damage recovery?

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It’s a frightening thought: A Pac Man piranha gobbling your hard-earned muscle growth—or at least stopping it in its tracks…

That muscle-building roadblock? Fatigue—from either HIGH REPS and/or SHORT RESTS between sets. BUT…

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One of the top-5 ideal-exercise factors is unilateral movements—training one limb at a time. That’s because the focus on a single target muscle gets you more fast-twitch recruitment…

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Elite trainer Vince McConnell and I correspond frequently about real-world hypertrophy methods that work. And he’s a proponent of Doug Brignole’s ideal exercises…

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Back in the ‘70s, Ellington Darden, Ph.D., who was a high-intensity-training advocate working for Nautilus creator Arthur Jones at the time, told a story that usually got some laughs…

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Could a home gym get you bigger faster? Not necessarily as your only training option, but as a convenient alternative when you need it…

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You should train in a way that drives you toward your goal(s). Is it maximum muscle size? Pure strength? Do you want to pack on mass-monster muscle or sculpt a more aesthetic physique like Steve “Hercules” Reeves?

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