When I did my post about size gains my central point was that weightlifting provides important improvements in a person’s health and that focusing on how big a muscle gets is a minor issue. The post drew a record number of comments but almost all of them were from people wanting to know what to do to build more muscle size! Haha. That’s the story of my life. I seem to always be pushing back against the mainstream.
This Time I Could Be Wrong
The thing is, a friend told me the reason I don’t think size is important is because I’ve always had it. I’m 6’3” (190 cm) and my shoulders measure 65” (165 cm) around. I’ve always been naturally big so I guess it’s easier for me to be dismissive of the goal of adding more size. I shouldn’t do that. Everyone’s (non-coercive) pursuit of their happiness is equally valid and I want to acknowledge that.
The other thing is, I get very focused on training with maximum efficiency. But I hear from people who say they would gladly forfeit some efficiency if it meant they could add some extra size and strength to their muscles. This leads into a very gray area of strength training.
Nobody has ever proven there is a way to train that adds more muscle than any other way. Did you know that? You’d never believe it from the way training methods are sold. Every magazine cover makes ultimate claims for this month’s technique. But nobody has ever run a study of 3 sets of 10 reps vs 1 set of 8 reps vs 3 workouts per week vs 5 workouts per week vs SCT vs PFT etc. I’m not sure anybody will ever do that kind of study. It would cost a small fortune and getting all the personal variables out of the results would be very difficult.
My Advice to a Friend Wanting More Size [updated May/2015]
I mention the above because I want to tell you what I would recommend to a friend who was willing to sacrifice some time efficiency for his best opportunity to generate maximum muscle mass. size and strength and who was not getting the results he wanted with his current method of training.
For anyone who wants to forgo the maximum time efficiency of Static Contraction, but still wanted to train in a rational, logical way with measurement of every exercise and have clear numbers to guide his training I would recommend the Power Factor MASS GAIN Workout using the 30-second sets that is available in the Engineered Strength Gym.
You’ll perform the six best exercises proven to deliver the highest overload and you’ll still work in your strongest and safest range of motion, but you’ll measure your power output and personal recovery using the Power Factor and Power Index units of measure.
You’ll end up lifting literally tons per workout and it ain’t an easy way to go – but it will thoroughly overload your muscles and I don’t know any better way to stimulate maximum gains in strength and in size.