Q: The quote you provided from Paul Carter [IG: liftrunbang1] that after 1 set to failure, it takes 5 more sets to equal the growth stimulus of the first one, implies that all you need is 1 set to failure for maximum growth. Is my understanding correct? [Read more…]
Failure Training and Faster Mass Gains
Q: I feel as though I need to train all of my sets to failure to get a good muscle-building workout. In Old Man Young Muscle, you take all of your sets to failure, but you’ve backed off of that. Why? [Read more…]
Fake it to Make It BIG?
Discussing how pushing to failure and beyond can cause too much muscle damage and stifle growth had me thinking about my past training…
Way back in college, when I was working out Mike Mentzer Heavy Duty style—all-out sets with forced reps—my training partner Bill and I always stopped our main quad exercise early—about two reps short… [Read more…]
New View on LIGHTER Loads for Mass
In yesterday’s newsletter, we looked at a new interpretation of hypertrophy research that suggests going to all-out muscular failure may do more harm than good with heavier loads.
Researcher Chris Beardsley says that heavier sets to failure do most of the damage on the last two reps; therefore you should stop two reps short to achieve most of the hypertrophy stimulation while avoiding that severe damage. [Read more…]
Extreme Muscle Size: Forgotten Hypertrophy Method
Q: At your suggestion, I’ve been including higher-rep sets in many of my workouts. I’m seeing much more size and vascularity. My question is, do sets of around 20 reps work because I’m getting growth in more slow-twitch fibers or are the fast-twitch ones getting larger as well?
A: Yes, both—and as bodybuilders, we want to maximize ALL hypertrophic pathways, even size in the slow-twitch fibers. Higher-rep sets also give you anabolic hormone surges…
According to Brad Schoenfeld, Ph.D., who conducts studies on muscle hypertrophy,
[Read more…]Quick Muscle-Mass Tip: Density-Expansion
Q: On the X-centric Mass Workout, I’m getting a lot bigger and stronger using the 4×10 finisher for all body parts. It’s great! My question is, as I get stronger should I stop at 10 on the last set, even if it’s easy? Or should I keep repping until muscle failure [on the fourth set]? I know to go up in weight at the next workout, but I don’t want to waste the one where the weight is easier.
A: For the uninitiated, 4×10 (from the 4X Mass Workout e-book) is taking a weight that you can get about 15 reps with, but you only do 10. Rest 30 seconds, then do 10 more and so on until you complete four sets. If the weight is right, you shouldn’t get 10 on your last set or two. If you do get 10 on your last set, add weight at your next workout… [Read more…]