Studies continue to show stretch moves create more hypertrophy than contracted-position exercises. And they do—over a 12-week period. But… [Read more…]
Forgotten Factor in Fast Mass Gains, part 2
The new meta-analysis by Robinson, et al. (2023) on volume for hypertrophy is interesting. Those researchers determined that 12 ALL-OUT sets a week per muscle is a good top end for hypertrophy for most trainees… [Read more…]
Mass Mantra #39
Here’s another quote from former pro bodybuilder Mike Mentzer that’s especially pertinent today… [Read more…]
Forgotten Factor in Fast Mass Gains, part 1
The new meta-analysis by Robinson, et al. (2023) found that 12 ALL-OUT sets a week per muscle is the good top-end goal for hypertrophy… [Read more…]
Your Best # of Sets for Mass—new study, part 2
In the last training newsletter, I looked at a new meta-analysis that determined the best number of sets per week and optimal intensity for hypertrophy… [Read more…]
Your Best # of Sets for Mass—new study, part 1
I’ve ranted about the workout-recovery moving target: Your best number of sets per week and optimal intensity for hypertrophy can vary… [Read more…]
All Speed Sets for More Mass? Part 2
Yesterday I mentioned why it’s best to do the first set of your ideal exercise with a 1/3 cadence…
The first set acts as a warmup, a slow negative appears to have hypertrophy benefits, a slower-rep set exhausts the slow-twitch fibers transitioning to fast-twitch on the last reps and from the very first rep of the Speed Set that follows. [Read more…]
More Mass With Pre-Exhaustion?
Q: I’ve read that studies looking into pre-exhaustion (isolation exercise prior to a multi-joint move for the same muscle) found that it isn’t any better at building muscle than straight sets. Mike Mentzer seemed to believe that it was a magic mass builder, like doing leg extensions first before going immediately to squats or leg presses. You have a stretch-first pre-ex workout in Old Man, Young Muscle. Is it any better than just doing straight sets? [Read more…]
Moment of Bodybuilding Zen 214: Arnold’s Relaxed Mass
Here’s a rare security cam still of Arnold saying bye-bye to his blankie as a robber pillages his home. Luckily, the crook was caught, “Schnitzel” was found unharmed, and Arnold was able to sleep soundly once again… [Read more…]
Mass Mantra #26
Here’s a quote from one of the most respected hypertrophy researchers today, Brad Schoenfeld, Ph.D.… [Read more…]
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