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Mr. America Doug Brignole’s Training, Part 15

Over the past multi-part series, you’ve seen biomechanics expert and Drug-Free Mr. Universe Doug Brignole “think out loud,” so to speak, on hypertrophy training through my correspondence with him…

In addition, I’ve added my analysis and two cents regarding how best to achieve optimal growth with the most efficient workouts possible. [Read more…]

Multi-Plane Training for More Mass

Q: Big fan of your Positions of Flexion method. Three different exercises to hit different angles with specific focus makes sense and has built much of my current muscle. My question is, Now that you’re older, do you ever do all three positions at a single workout for each muscle? At 55 I’m feeling drained by that. It feels like too much.

A: Training all three positions for every muscle can be overkill for the average old guy—myself included. [Read more…]

Researchers Wrong On Sets for Mass?

A recent meta-analysis was released about the best number of sets for building mass: 12 to 20 per week for each muscle…

Hmm. I’m not so sure about that “magic-mass” range. Why?

There are a lot of individual factors to consider—like age and steroids. But my biggest contention is the exercise choices in these studies.

If subjects are NOT emphasizing the ideal exercise for each muscle, they’ll need more sets to get the mass-building job done.

In other words, if you use inefficient exercises, your weekly volume will need to be higher to get the same results…

It’s like using a wrench to drive a nail instead of a hammer—you can do it, but it will take longer, and you may smash a finger or two…

On the other hand, if you emphasize the ideal exercises, you’ll grow optimally with fewer sets…

Steve demonstrating one-arm cable curls with support

Remember, the ideal exercises have the proper resistance curve, optimal line of force and reduced bi-lateral deficit. That precision engages the most muscle fibers.

I credit the ideal exercises for my decent physique at age 64. That’s with only four sets per muscle at each workout—eight sets per week, not 12 to 20.

Steve hitting a most muscular pose outside of his sauna

All it takes is 40-minute workouts three times a week. And that’s with no drugs, no hormone replacement, no Photoshop.

It’s all about efficient, precision training for better gaining.

Your Efficient Mass-Building Handbook: For complete mass workouts that include Speed Sets, the ideal exercise for each muscle, and  the best stretch and contracted add-on moves, get your copy of 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.

New ebook covers - small

Use Precision Training to GROW!

Till next time, train hard—and smart—for BIG results.

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

Recommended:

ATTENTION OVER-40 BODYBUILDERS

One of the most interesting read-me pages on Testosterone and other muscle-building hormones we’ve seen is The Truth About Testosterone.

It even talks about a fruit, a specific part, that can up your T naturally. Cranking up your testosterone will not only get you jacked in the gym, but in the bedroom too—not to mention help rip up your midsection as it ignites fat burning. If that interests you, there’s more from our colleague and registered dietician, HERE.