Even seasoned trainees who’ve been lifting heavy for many years can experience training breakthroughs.
The fact is, a healthy human body wants to adapt. It wants to get stronger when it needs to. It wants to grow new muscle so the work is easier.
The biggest obstacle to serious gains is that most people train by rote. They never get the granular, objective, and immediate feedback they need after every workout. When they get that information, decisions can be made and things change.
After many years of experimentation we have determine that six heavy, compound exercises performed for 30 seconds can deliver very substantial gains to anyone, including older, experienced lifters.
To encourage people to try this, we’ve created a program with a block of ten consecutive workouts that includes, in addition to an analysis of each workout, a before/after Summary that shows how productive the ten workouts were.
Below are three recent Summaries.
As an option, trainees can measure their weight and bodyfat percentage along the way. Surprisingly, most people don’t do this but when they do the results can be dramatic.
The Summary below belongs to Will, who is 64 years old and has been lifting weights for decades.
(clicking an image will make it larger)
In the past, I have trained extensively on static contraction training. I currently do a one set “H.I.T.” protocol now. I had a very long lay off and a starting to train again. I do very abbreviated training. 3 exercises or less, mainly due to fatigue, equipment and recovery. My system burns high and it is very difficult to put on mass. Definitely need help in this area.
I have been thinking of purchasing the mass gain study course manual you have available, but you state it is made up of 6 exercises. I have weight plates, a bar and a loading pin for Hip belt squats and that is all. I do not have access to a leg press or pulldown. Can the program be effective with limited equipment and for two-four exercise as opposed to the origina six? (Like the beginner type workout you describe before. Bench press, shrug and leg press? Instead of leg press, I would use the deadlift or the hip belt squat lift)
If this would work I would proceed to purchase your mass gain manual or a different manual f yours that would be more geared toward my needs. Your advice would be appreciated. Thank you for your time.
Hi Robert. You could plug in any 5 or 6 exercises you wanted. It was designed to gain mass so substituting stuff like wrist curls and crunches will mean very little mass gain.
But the central principle is to closely measure power output for any exercise, then make sure your goals are progressive every time.
Hip belt squats and bent over rows would be heavy alternatives for what you are missing.
Thank you for the input Pete. I do appreciate it.
I’m 72 years old. I’ve been skinny for my whole life. I’ve never been able to gain muscle. I plan on trying this when I get home. However, at my age I wonder if you have ever looked at this program to see if can help bone density?
Don, it’s been well established that, in general, lifting heavy weight-bearing loads increases bone density. I’ve never done a proper bone density study of my particular method, however, strong range partials involves lifting your absolute maximum weights, so there’s every reason to believe it works well for increasing bone density. It’s also safer than lifting full range when each exercise is restricted to a Smith machine or power rack.