Dedicated to Your Physical Transformation
Q: In the Old Man Young Muscle workout, you show 10-second rests between some sets. Do you still recommend that? Do you use 10-second rests in your current workouts?
A: In a recent newsletter, I mentioned resting 10 seconds after the last set of an exercise and continuing to rep out when you want a volume boost for lagging muscles… [Read more…]
Yesterday I mentioned that smaller muscle groups can require more volume if they’re lagging. I used medial-delt heads as an example… [Read more…]
Q: I’m in agreement with your volume analysis. At age 60, I require fewer sets than the latest study indicates. I’ve been using your Old Man, Young Muscle workout, and it’s adding muscle to my physique quickly. Thank you. My question is, if I have a very sluggish muscle group, should I do more sets to bring it up? [Read more…]
Q: I’ve been using Jonathan’s Size Surge Workout, and I gained a half-inch on my arms in four weeks. I want to gain even more in phase 2. Any suggestions to make that most effective for me?
A: You got excellent results in Phase 1! That’s a 3-days-per-week program with lots of big, basic moves on an innovative split. The Wednesday deadlift-arms-abs workout is a good metabolic-momentum driver midweek, a nice complement to the more extensive Monday and Friday workouts where you train quads, hams, chest, back, and delts. [Read more…]
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[Read more…]Q: I train each muscle once a week with about 15 sets. I got some good gains when I first switched to it, but I seem to have stalled due to some lagging muscle groups. Should I swap in new exercises or what? I don’t really want to change my split [training each muscle once a week].
A: Well, how about working some muscles once a week with your normal 15 sets, then do a second “mini” workout during the week? It’s a great mini-max strategy for major muscle gains…
For example, take your two worst lagging muscle groups and add a second mini-workout for each later in the week. Just add it to the end of one of your other workouts. The mini should take you only an extra 10 to 15 minutes…
Say you work quads on Monday with your 15 sets. On Thursday, after your arm workout, tack on a mini-quad attack. You can use any of the mini routines in the MMX Fast Mega-Mass e-book…
For example, you no doubt did squats at your major workout, so your mini could be leg extensions supersetted with sissy squats. Notice that you do both exercises at the same station, and with only two to three rounds, it will take you about 10 minutes.
Or, if you’re more of a masochist and used free-bar squats at your main quad workout, how about hitting the Smith machine for your mini. You could do feet-forward front squats to get at hams and quad for five reps. Then rack it, set the bar on your shoulders and do regular Smith squats with your feet under your hips. Talk about major quad growth burn. Two rounds will take you 10 minutes or less.
Other options from the MMX e-book include antagonist supersets, one-exercise rest/pause or Progressive-Speed 6X (different rep tempos over six quick sets), and even 10×10 (grueling—not for those who can’t stand the pain of muscle burn).
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
www.X-Rep.com
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