So called “experts” on the internet say things like, “Yes, 15-to-20-rep sets build muscle, but it’s only the last 5 reps that count. So why not just go heavy and do those 5?”
[Read more…]Muscle and the Fatigue Boogeyman
Q: I’ve trained many ways. Heavy got me some muscle and strength, but my workouts dragged on forever. Chronic aches and pains were also a problem. Your [moderate-weight STX method] makes sense, but I worry about the fatigue from the high reps on the first set and the short rests. Have you found it to be a problem?
[Read more…]When to Add Weight to Grow
Q: I’m getting some of my best results with [STX rest/pause training]. Seeing both muscle and strength gains. What’s your opinion on when I should add weight to an exercise? On Phase, 1 I start with 15 reps. Should I wait until I reach 20 reps to move up in weight?
[Read more…]First Set, Best Set for Muscle Gains
The first work set you do for a target muscle provides the most hypertrophic stimulus compared to the sets after…
In fact, recent research suggests that it takes four more sets to equal the growth stimulus of set 1. Why?
For set 1, the target muscle is fresh. You get maximum fast-twitch activation due to an untaxed nervous system and no residual fatigue…
[Read more…]Twilight Zone Muscle Growth
In the previous newsletter, you saw the results of a recent major training meta-analysis from Stuart Phillips, Ph.D., at McMasters University (178 studies, 5,097 participants for strength; 119 studies, 3,364 participants for hypertrophy)…
[Read more…]What’s Your Best Muscle-Building Workout?
Yesterday you saw the results of a recent major training meta-analysis from Stuart Phillips, Ph.D., at McMasters University (178 studies, 5,097 participants for strength; 119 studies, 3,364 participants for hypertrophy)…
Main takeaway: ALL resistance-training prescriptions improved strength and hypertrophy…and there was actually NO statistically significant difference between them.”
[Read more…]Reps, Muscle, New Science
Do you get confused by the wild variations in hypertrophy protocols? The trends are all over the place and may fill you with wonder, worry and anxiety…
Am I doing too much? Not enough? Are my reps too high? Too low? Should my rest between sets be 20 seconds, 1 minute, 3 minutes, 5 minutes? Or whatever it takes for my training partner to snap a few pics?
[Read more…]Your #1 Abs Builder + Mr. America Notes
As spring begins to feel like summer, you may be in a panic about your abs having morphed into one large ab.
While etching your midsection is a lot about diet, the right exercises can get the dividing tendons to sit deeper for a more chiseled-abs appearance…
[Read more…]Your #1 Hamstring Builder + Mr. America Notes
According to biomechanics expert and Mr. America winner Doug Brignole, the best hamstring exercise is seated leg curls…
[Read more…]Your #1 Quad Builder (NOT Squats)
Okay, I lied in the subject line: It is squats—but it’s SISSY squats, not barbell squats…
[Read more…]