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…
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.
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.
Till next time, train hard—and smart—for BIG results.
Former Editor in Chief, Iron Man Magazine
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.