Doug had an interesting take on recovery and growth after a workout, something I totally agree with: 48 hours, or two days, is usually not enough… [Read more…]
1 Set to Failure Is all you need for Mass?
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…]
Get Sore to Grow More?
This newsletter often waves the caution flag about muscle damage and how it can prolong recovery and even derail growth.
When you create a lot of damage during your workout, which most bodybuilders do continuously, that damage must be repaired before hypertrophy can happen.
And therein may lie the answer to why muscle growth is so slow for most—if anabolic drugs aren’t involved. [Read more…]
F the Details—Shut Up and Train?
You may have seen some bodybuilders say to stop analyzing your workouts—just do plenty of sets on the big exercises, and you’ll grow.
That may work if you’re young and/or on anabolic drugs. But as you age, you must get more analytical to continue making progress as well as avoid injury… [Read more…]
Mentzer’s High Intensity: Right or Wrong? Part 7
In the last training newsletter I said that volume, intensity, frequency and choosing the correct exercises are all factors governing damage that produces overtraining… [Read more…]
Mass Mantra #32
I’ve been discussing high intensity vs. a more volume-oriented mass-building approach, and how a downshift week can work wonders for allowing the body’s recovery ability to catch up and grow past previous levels. [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…]
More Recovery, Explosive Growth
Q: The Old Man Young Muscle ebook has been a godsend for me. It opened my eyes on so many levels. I’m in my 50s and have been a fan of your Positions-of-Flexion method for many years. It’s precision gave me amazing gains when I was younger without overtraining. My question is: I want to go back to using three-exercise POF for most muscles, but I think that might require more recovery at my age. How should I implement POF without overtraining? [Read more…]
Mass Mantra #5
With today’s quote, I want to stay in the realm of stretch overload for superior muscle growth… [Read more…]
New Look at Rep Speed and Muscle Growth (studies)
Q: You said that maybe doing sets with a slow negative on each rep causes too much damage and can impair growth. But don’t studies show that lifting in one second and lowering in three seconds on all sets is best for mass?
A: My point is that a 1/3 tempo is the best rep speed for a few of your sets for each muscle; however… [Read more…]
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