Muscle Gain as a Lightweight

[alex9026]

I currently use the 1 set approach in all but deadlift. I squat 1 set of 20 and use 12 to 15 reps on all other exercises. I do a warm up set of half the weight and half the reps I am about to lift.
I don't go to failure or do forced reps or negatives. I always leave a little in reserve. The one set approach has been about for 100 years.
Most of the studies done for people adding more muscle mass is done on newbies normally.
Body building muscle is a lot of sarcoplasmic fluid which contribute zilch to strength but you will look good in shorts and tight t-shirt.
When I drop off 1 set approach I switch to 3x6-8 reps, another basic routine that has been about since around 1938 and Peary Rader and Iron man magazine.
Back in the 1980s and 90s, 3x8 was followed by nearly every gym goer ever and the weights being lifted back then were phenomenal. Nearly every built guy was benching 3 plates aside. In todays money that is 140kgs. Bodybuilders were strong. When I see people train today they are weak as kittens and banging loads of gear (steroids). Young stick insects doing 4 different exercises for biceps thinking they are training for strength.
People should read "Physical training simplified" by Mark berry, published in 1930. Everything that exists today is in the book, every rep scheme and strength routine ever published comes from this era. Even back then, pumping up the muscle was not new. The Milo barbell company in 1902, later to become York weights company in 1932 sold lots of literature for different weights routines. Again all similar and strongmen of that era make todays strongmen look silly. Strongmen back then only had milk as there go to, today even local gym goers are banging 2000mg a week of gear.
The commercial rubbish I see posted today is absolute tripe and it has been the same since the 1960s.
Every decade a book is published that becomes the go to for home trainers. 1980s, was super squats 1990s was heavy duty and Brawn. All focused on abbreviated, low set training and were taken from routines similar in the 50s then the 30s and back further.
All these books have one thing in common, they are published for average weight trainers, generally non steroid users and were highly successful in sales to back it up. The routines originate from the pre steroid era of pre 1940.
Try it, if is suits you, use it, if not, nothing lost. But you will learn what your body responds to and have confidence in your own intuition.

This is gold. Pick up a copy of Super Squats, read it inside and out, inc the nutrition. Don't be hung up on counting calories, three solid meals + a snack in between, milk if you can stomach it. No need to overthink and split body parts, a good honest routine will set you straight. All the programs and rep ranges don't mean a thing without hard effort anyway. You're naturally lean, you'll have to fight for every last kilo on your frame and prioritise recovery to achieve this. I speak from a formerly 70kg runner (now 97 and very much not a runner!) at 6"2 and can certainly relate to comments made re bodyweight/build. I also wish I discovered high rep squats sooner.