Dedicated to Your Physical Transformation
Q: Do you think the fatigue of doing a high-rep set first [as in the Old Man, Young Muscle workout] is a good or bad thing for faster muscle growth? I’ve heard different conclusions.
A: For those unfamiliar with the Slow-Twitch Exhaustion method used in the OMYM workout, you do a 20-rep set to failure first to prime the muscle for higher fast-twitch recruitment on the second set… [Read more…]
Q: I’m getting excellent results using a Speed Set after my normal-tempo high-rep set [as in the Old Man, Young Muscle workout]. But on some cable moves the Speed Set feels incomplete, specifically cable chest press. Should I do two Speed Sets to compensate? [Read more…]
Q: Your “Biggest Mistake” newsletter was insightful. Since I’ve made changes to do more loaded-stretch exercises, I’m feeling bigger. With all the studies showing that stretch loading produces best muscle gains, I’m wondering why I need contracted-position exercises [like pushdowns for triceps] at all? [Read more…]
Q: I know you praise multi-angular training for mass, specifically your three-way Positions-of-Flexion method. But you also seem sold on the ideal exercise for each target muscle. Do you ever do workouts with just the ideal exercises, no other ancillary movements?
A: Not very often, but I do on occasion to shake things up. As you probably know, Doug Brignole only does the ideal exercise for each muscle; however, his genetics are better than mine… [Read more…]
These days I’m always insisting that you emphasize the ideal exercises for efficient mass workouts.
Those moves have specific characteristics or factors, such as optimal range of motion, ideal resistance curve, and so on (see the new ebook for details). [Read more…]
Q: I’m using the Power-Density Mass Workout, the first program with only the Ultimate Exercise for each bodypart. I like the simplicity of it and quick workouts, but I’m having trouble feeling the first power sets when I pyramid the weight. I really don’t feel the muscle working till the ending density sets [the faster 4×10 series]. Any suggestions?
A: Too often, trainees jump right into their heavy work sets with only a haphazard warmup—usually talking to their partner during that lighter preliminary work. In other words, maybe you aren’t doing FOCUSED warmup sets… [Read more…]
Q: I’ve been intrigued by your explanation of workout density being the reason your 10×10 program builds mass. Do you think that’s the reason drop sets are also so effective?
A: Workout density is Vince Gironda’s term to express getting more work done in a given time frame. For example, most trainees do a set, rest for two to three minutes, do another set, and so on. In 10 minutes you only do two or three sets…
[Read more…]If you’re like us, you’re a little concerned. Spring is just a few weeks away and summer will be here before you can say, “Who stole my abs.” When the heat hits, you don’t want to be the victim of an ab-napping. It’s a lot more fun if you peel off your shirt that first warm day at the beach, pool, or lake and your midsection looks like acid-etched granite.
Of course, there is a downside. You have to put up with all the glares, stares, and the questions, like, “Man, how do I get ripped?” or “What workout are you on?” or “Can I touch your abs?” LOL!
[Read more…]Q: I read where old-school bodybuilders would use lighter weights and higher reps on some exercises before competition to get more muscle detail. That’s total B.S., right?
A: On the surface, yes. But ending a bodypart with higher-rep work—or even doing entire workouts with higher rep work, enhances muscle burn. No, that’s not fat burning—at least not in a strict sense… [Read more…]
