Is the ideal exercise all you need to fully stimulate a target muscle? Doug said absolutely—but he never convinced me. [Read more…]
More Sets for Mass?
Q: I’ve been training for about 10 years, so I consider myself advanced. Don’t I need more volume (sets) to continue growing?
A: At first glance, that seems logical. But there a few things that make the opposite true, according to hypertrophy researcher Chris Beardsley…
- A more developed nervous system means you can recruit more motor units and therefore activate and damage more fast-twitch fibers
- The inflammatory response to a workout increases with training status—more secondary muscle damage occurs due to calcium-ion-related fatigue
So basically, being advance means you’re taxing the muscles and nervous system more, creating more fatigue and damage at every workout…
Adding sets piles onto that damage—and could be the very reason so many bodybuilders plateau and can’t grow. Most add sets as they progress…
Kudos to Mike Mentzer, who was saying this back in the ’80s. He went from using more volume early in his career down to three or four sets per muscle in his bodybuilding prime.
And he got bigger, denser, and more defined…
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Old Man, Young Muscle—Literally
We’ve been dissecting the reasons why a 15-to-20-rep set to failure to begin each muscle group can do great things for hypertrophy… [Read more…]
New Muscle-Fiber Girth…
In yesterday’s newsletter, you saw why a higher-rep set first can do great things for efficient hypertrophy stimulation, not to mention safety… [Read more…]
Influencer Muscle-Mass Info
Q: You recently said to ignore influencers’ workout advice on Instagram. But you’ve had their exercises in some of your newsletters. I’m not sure I understand the message.
A: I’m not saying to completely ignore the advice of Internet influencers. You can get some interesting and often helpful muscle-building tips to try—like this from biomechanics expert Paul Carter [Read more…]
Your Best Muscle-Size Moves
I’ve been discussing changing exercises from time to time—even workout to workout. It can fuel hypertrophy due to variation on fiber recruitment, not to mention boredom relief; however… [Read more…]
Unreal 5-Week Muscle Gains
Q: Excellent new ebooks. Your story about X-Reps and the gains you made in five weeks back in the day got me excited enough to try them. I didn’t realize what I was missing. I really feel those exercises working much better, and I’m already seeing results. Do you think the effectiveness of X-Reps will fade after a while? You mentioned [in the ebook] that it could be why you stopped doing them years ago. [Read more…]
It’s Finally Here…OMYM2 (new release)
Old Man, Young Muscle 2 has arrived, and it’s packed with new and updated info to help you grow… [Read more…]
Merry-Go-Round Mass Workout, Pt. 2
In the last training newsletter, I was discussing my fireman son-in-law’s circuit workout and how he—and you—could use that idea with the OMYM workout… [Read more…]
Mass Mantra #49
This quote from respected hypertrophy researcher Chris Beardsley relates to yesterday’s newsletter on stretch- and contracted-position exercises… [Read more…]
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