Q: Your last few newsletters on muscle damage have been interesting and have me rethinking some of my workouts. My question is, do you think the Speed Sets you have in the Old Man Young Muscle workouts are more damaging than regular sets? Should I keep doing them?
If you’ve been a bodybuilder for decades like us, you may remember Nautilus-machine creator Arthur Jones say this about muscle-building repetitions… [Read more…]
Q: I have two questions. I’m using The Ultimate 10×10 Mass Workout, one [Ultimate] exercise per muscle. Killer results so far, with 40-minute workouts, but I was wondering what should I use as my rep speed on 10×10 sets? Also, is there anything I can take so I tolerate the burn a little better? I think I could make even faster gains if I could push further past the insane burn to get at more fibers.
A: Our former colleague, the late olympic coach Charles Poliquin, said that one of the most underused get-bigger triggers is rep-tempo change, or cadence manipulation. Since you’re only doing one exercise for each muscle, we suggest you vary the cadence throughout the 10×10 sequence… [Read more…]
In a recent article, we discussed how inflicting more muscle trauma requires more recovery time. If you do enough damage, you may only need once-a-week training for each muscle. And if you slow down and use the right techniques, your workouts will still be relatively short… [Read more…]
Do you do every set the same way? You know, same rep tempo, same hand spacing same rest between sets?
Our motto is “change to gain” because it takes something unique to add more mass to your physique. Here’s a good example of making a change on each set. On seated biceps concentration curls…[Read more…]
You know our mantra: You can trigger bigger gains with one small change. But let’s multiply that for even more mass. We’ve got 3 simple things to get you growing immediately… [Read more…]
Q: I have your new ebooks, Anabolic Reload and Stretch Overload. Both are great, and the simple rest/pause add-on for progression has already helped me add new mass. But I overtrain easily, so I can’t keep adding those. Is there anything else I can do to keep my muscle growth moving forward without more volume?
A: First, bodybuilding is called “progressive-resistance” training because adding weight and/or reps to your exercises can increase muscle size… [Read more…]
Q: I’m really into experimenting in the gym, and I love TORQ (tension-overload repetition quantity). My question is, can I use a different rep speed on each set, like lift in one second, lower in one second for the 30-rep set; standard 1/2 speed on the 20-rep set; and the power cadence, 1/3, on the last 15-rep set?
A: We know why you want to speed up the 30-rep set–it hurts. Get the pain over with. LOL
Still, what you’re suggesting may defeat the purpose of TORQ to a degree. That’s because 30 reps at a 1/1 tempo will give you 60 seconds of tension time…. [Read more…]
Q: I tried DP 4X (downward-progression 4X) on my big midrange exercise with a speed drop set after the last one. Wow, what an amazing feel and pump. I do behind-the-neck presses for delts. Can I use speed sets on those too if I’m careful?
A: You could—but you may end up needing rotator cuff surgery… [Read more…]
Q: I have almost all of your e-books, and I’ve learned more from them than I have from anywhere else in the 10 years I’ve been training. Thank you. I just got The 4X Mass Workout and had a question: You always say “change to gain,” but you tend to use the same few exercises in a lot of your programs. Shouldn’t I switch moves often to gain mass, like use dumbbells instead of a barbell?
A: While variation is important, you need to focus on the exercises that you feel the most. That’s especially true for weak bodyparts, which tend to lag due to inadequate neuromuscular efficiency, or nerve-to-muscle connections. A good example for us, and most bodybuilders, is upper chest exercises. [Read more…]