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- Joined
- Apr 15, 2010
- Messages
- 329
I've been reading articles on muscle hypertrophy since 1974. In the last 36 years, there have been significant changes in perspectives on developing size and strength.
If you read The Journal of Physiology, it either reaffirms your current thinking or challenges your personal experience. I've never been large, but I did progress from 12" arms at age 26 to 18" arms at age 58. By using this elaborate training model.
Workout every-other day (3 days a week)
Do about 8 or 9 exercises.
Do 4 sets of each exercise: set 1 20 reps for warm-up, then 3 sets of 8-12.
That's it. Sets 2,3 and 4 to exhaustion - meaning last rep was seldom strict, maybe half way.
Rest 30 seconds in-between sets.
I've been reading some of the articles and my eyes started to water so I quit. How about this article in The Journal of Physiology? How does it impact your strategy?
Exercise intensity matters for both young and old muscles ? J Physiol
If you read The Journal of Physiology, it either reaffirms your current thinking or challenges your personal experience. I've never been large, but I did progress from 12" arms at age 26 to 18" arms at age 58. By using this elaborate training model.
Workout every-other day (3 days a week)
Do about 8 or 9 exercises.
Do 4 sets of each exercise: set 1 20 reps for warm-up, then 3 sets of 8-12.
That's it. Sets 2,3 and 4 to exhaustion - meaning last rep was seldom strict, maybe half way.
Rest 30 seconds in-between sets.
I've been reading some of the articles and my eyes started to water so I quit. How about this article in The Journal of Physiology? How does it impact your strategy?
Exercise intensity matters for both young and old muscles ? J Physiol
