I thought I was going to move on to other bodybuilding subjects after my rant on aesthetics, but I was asked about my own training and physique early on compared to Jonathan’s, my co-worker at Iron Man magazine and training partner for almost 20 years. [Read more…]
Muscle-Mass Multiplier
Should your dominant muscle-fiber type determine how you train for mass? [Read more…]
Sets, Reps, and Muscle-Size Success
Q: I have a 4X question. Let’s use incline dumbbell presses as an example. I do the first 3 sets of 10 reps with 60 pounds. On the 3rd set, I hit the 10th rep, but it isn’t easy. After 30 seconds rest I do my 4th set, but I can only get 5 or 6 reps. Is it better to keep pushing with the 60s until I hit 10 reps on all 4 sets, or should I drop the weight to 55 pounds for all 4 sets, increase the reps to 12 and try that for a few weeks? Any thoughts?
A: We prefer 10,10,10,6, striving to get more reps on that last set at each workout. For most muscle groups, 10 reps seems to be ideal for getting BOTH power and density size effects in the key 2A growth fibers. But there is a place for 4×12 sequences, as you’ll see… [Read more…]