In the last newsletter, you saw that extending sets with forced and negative reps, a la Mike Mentzer, crushes the nervous system and can derail muscle gains—if you’re not on drugs, that is… [Read more…]
Younger = Extra Sets for More Mass?
Yesterday I addressed the question from a 75-year-old trainee who felt that the OMYM2 workout was too much for him… [Read more…]
Ultra-Hardgainer Hypertrophy
Q: After your recent newsletters on rest weeks, add-on exercises, and recovery, I’m starting to wonder if I’m doing too much to grow. I just turned 50 and am a hardgainer, more so than yourself. Do you think I would do better with just a few sets of the ideal exercise for each muscle, not doing any add-on exercises? [Read more…]
Mass Mantra #44
Here’s an eye-opening quote is from former pro bodybuilder Tom Platz, who was third in the Mr. Olympia was third in 1981… [Read more…]
More Sub-Failure Sets to Add Mass?
Q: Your less-intense approach to build more mass makes sense from a physiological standpoint. I tried it using the Old Man, Young Muscle workouts, and the pump was still awesome. I felt very energized after. I felt so good, I started wondering if I should be doing more sets. What do you think?
A: Adding sets is tricky because it depends on a lot of factors, particularly your recovery ability…
At my age, which is 63 (birthday this month—gifts welcome), I find three sets to be my limit, although I sometimes do four for stubborn muscles, like chest.
So I’m old, plus I have skinny genetics—which can also limit recovery. It’s a double whammy…
Even so, 2019 Drug-Free Mr. Universe Doug Brignole, who is my age with much better genetics, has also found that for each muscle, three sets is best…
He says he’s growing much faster since cutting back and is so excited that he may compete again—at age 63; however…
For stubborn muscles, like his side-delt heads, Doug will do a couple of drops on his third set…
In other words, he does that last set, immediately reduces the weight, does a few more reps, reduces the weight again, and cranks out one last set.
And he—and I—now stop all sets short of failure, even the drops. No writhing around to try for one last nerve-frying rep…
Those are a few options—either add a set for your stubborn muscles or try drops on your third set.
If you have fairly good recovery, you may get away with doing both for your stragglers—add a fourth set plus drops.
But always monitor your progress. That means to keep your eye on the prize, which is more muscle size.
New: Get the ideal exercise for each muscle, the best add-on moves for ultimate mass, complete 35-minute workouts, exercise start/finish photos and details on building muscle fast and efficiently in Old Man, Young Muscle.
And you still get The Muscle-On, Belly-Gone “Diet” ebook FREE for a limited time when you add Old Man, Young Muscle to your mass-building library. Go HERE.
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
www.X-Rep.com
Recommended
Testosterone prescriptions do more HARM than good for older men
Millions of men are struggling with the problems associated with low-T in today’s world, such as extra belly and chest fat, low energy and stamina, lack of sexual desire, ED problems, and loss of muscle.
Sadly, millions of men also turn to Testosterone Replacement Therapy (TRT) to try to overcome these problems and try to feel like a new man again…BUT there are some VERY concerning problems with TRT that every man NEEDS to know.
After reading the article below, you might want to consider alternate routes of boosting your T levels naturally instead of through something that’s potentially as harmful as TRT…
–> Why Testosterone Replacement Therapy can do more HARM than good (for any ladies reading this, please pass this on to your husband or boyfriend if they are using or have considered using TRT)
Frequent Muscle Hits to Get Massive and Ripped?
Q: I’m using 4X, TORQ, and Super TORQ exclusively—no heavy training. I’ve already added about six pounds of new muscle in just a few months. Can I train each muscle more frequently than every four days? It seems like with moderate poundages, each muscle would recover quicker and I could train more often to grow even faster. Should I try it?
A: Try it. Whether it works well will depend on your recovery ability—and your age may also have a bearing…
Consider this: Research has discovered that the older we get, the more muscle inflammation derails muscle growth. [Merrit, E.K., et al. (2013). J App Physiology.] [Read more…]
Moment of Bodybuilding Zen 65: Frank Zane Age 35 vs. 65
Here’s a very cool comparison of three-time Mr. Olympia Frank Zane in his prime to how he looked peaked at age 65… [Read more…]
Pack On Mass—Prime-Time Style
Q: Okay, I’m moving into my late 40s, and I’m tired of all the joint pain from training heavy—shoulders, knees, hips. You name it! I’m from the lift-heavier-to-build-mass philosophy. But from all the research I’ve been seeing, it appears I don’t have to train very heavy at all to add plenty of muscle. I’m excited to try it, and I know you guys have been preaching about how these methods pack on mass for a while, but how should I start my transition?
A: No transition necessary. If you’re hurting that much, you should go right to the easy-to-follow 4X-style workouts. The relief—and new muscle gains—will amaze you (even younger guys should try a four-week all-4X phase for new growth)…
[Read more…]Loosen Up to Unleash Extreme Muscle Growth
Q: Have you heard of FST-7 training, and if so, what do you think of it? It has to do with stretching the muscle fascia from the inside with 7 sets of a big-pump exercise at the end of a bodypart workout.
A: The idea of stretching the muscle fascia, which is the fibrous encasements that surround muscle fibers, has been around a while in many incarnations. The original method had trainees use a rigorous, painful stretching regimen after they trained a bodypart.
For example, after working hamstrings, the trainee would sit on the floor, legs straight and together, and his or her trainer would force the trainee’s torso forward to fully elongate the hamstrings—and it brought tears to the eyes.
[Read more…]Muscle-On, Fat-Off Sets, Splits, and Hits
Q: I just got The Ultimate Fat-to-Muscle Workout e-book because of all the positive feedback I’ve seen. Looking over the program I notice that it’s a four-days-per-week system, but you only hit each muscle once. Is that really going to be enough work for each bodypart? I really want to lean out quickly and still build muscle.
A: If you traumatize a muscle enough, it will require several days for full recovery. And that’s one of the goals with that program…
[Read more…]