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  1. Old and Grey

    You Don't Need A Caloric Surplus To Build Muscle

    I'm getting bored here. Time to start some controversy. As per Christian Thibaudeau: "Yes, you read that right. The "evidence-based" coaches will want to destroy me, but I have science to back me up when I say that you don't need extra calories to build muscle. In fact, a caloric surplus isn't...
  2. Old and Grey

    The Case For Isometrics

    I could never get decent traps until I incorporated using Isometric exercises daily and then they exploded within three months. Also found them to be useful for full triceps development.
  3. Old and Grey

    The Other Side Of The Equation

    Chew on this:
  4. Old and Grey

    Support For Higher Reps For Myo Reps

    I believe that this supports using Myo Reps for high rep sets and not heavy reps:
  5. Old and Grey

    Upcoming Article In T Nation

    This article is fairly good in that it identifies "effective" reps but falls short by not introducing Myo Reps. In effect, Charles forget to add efficiency into the equation. 3 Ways to Minimize Junk Training Economize Your Workouts for Maximum Gains by Charles Staley | Today Not many...
  6. Old and Grey

    Old But Still Valid

    In other words, forget about the windmill type workouts you still see a lot of these days in the gyms:
  7. Old and Grey

    Recovery Time

    After a strength training workout, we experience a temporary reduction in the ability to produce force. This reduction in force is caused by 3 factors: central nervous system (CNS) fatigue, peripheral fatigue (linked to metabolite accumulation), and muscle damage. Only the effects of muscle...
  8. Old and Grey

    Frequency Is Your Friend

    Muscle growth happens after strength training because of transient increases in muscle protein synthesis rates after a workout. These transient increases seem to last 24 – 48 hours, although we do not yet have a good understanding of the exact way in rates increase and then decrease again, and...
  9. Old and Grey

    Declining Rate Of Beneficial Incremental Sets

    Notice that 60% of muscle protein synthesis can be obtained at one set and minimal incremental benefit after 5 sets. That means that with Myo Reps, one can obtain close to 90% of the benefit of MPS with one activation set and 4 sets of effective reps which can equate to about 5 minutes per...
  10. Old and Grey

    This Is Why Myo Reps Work

    Stimulating Reps = Effective Reps which is the goal of Myo Reps but accomplished in the shortest amount of time:
  11. Old and Grey

    Rom And Muscle Growth

    Nothing shockingly new but a reminder that full ROM is better in most cases. https://www.facebook.com/StrengthandConditioningResearch/photos/a.314294568681572.67805.173905069387190/1601470463297303/?type=3
  12. Old and Grey

    Muscle Memory And Workout Variety

    Interesting short piece.
  13. Old and Grey

    Consecutive Vs Non Consecutive Days

    Interesting studies questioning the need for recovery days. As with all studies, the conclusions are generic, based on limited data and may not fit you particular circumstances. Not sure if these have been talked about on here recently but have been away and not caught up on all the threads yet...
  14. Old and Grey

    3-6 Months Sd

    Today I begin a 3 to 6 month unwanted SD. I am having rotator cuff surgery today so will be unable to lift for quite some time. I expect to lose some strength but am really anxious to see what happens to size. I will take a few measurements (something I probably have not done in 10+ years) and...
  15. Old and Grey

    Building Lean Muscle...t Nation Article

    https://www.t-nation.com/diet-fat-loss/tip-how-to-stay-lean-and-still-build-muscle?utm_source=tnation&utm_medium=email&utm_campaign=weekly_dose-170709
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