Comments on: How To Overload Muscle And Grow!

By: Mark McManus

Mark McManus — Mon, 29 Mar 2010 21:16:48 +0000

@Matt. GLAD is a relatively high carb diet (in grams). Don’t get GL confused with carb count. You may need to read the GLAD article again for a thorough understanding.
@XeroReality. Yes. You’ll see in TA3 that I cover that. It’s a different workout now.
@Leettus. Yes the same applies. However, everyone’s recovery time/ability is different. Prescribing 3 x week to everyone is not the way to go.
@Dave and Rob. POP is an individual thing. First and foremost, if your strength has increased from 1 workout to the next, you’ve overcompensated, so that is the main marker to experiment and find YOUR pop. @Rob. Yes that’s quite typical.
@Jerry. No-one knows unfortunately. You don’t need DOMS to grow but at the same time, DOMS would indicate that damage has occurred that will be repaired. Don’t depend on it is all I would say at this time.
@Jonathan. I’m not a big fan, stick to free weights in the meantime.

By: Jonathan

Jonathan — Sat, 27 Mar 2010 20:32:45 +0000

I know you’ve recommended cables, but I’m tight on cash and have been wondering what do you think of using resistance bands. For preacher curls, the tricep extension you shown, etc

By: Jerry

Jerry — Sat, 27 Mar 2010 18:23:37 +0000

What is the connection, if any, between muscle hypertrophy and muscle soreness? Does hypertrophy always cause some soreness? Conversely, does muscle soreness (one or two days after working out) usually indicate that muscle hypertrophy has occurred? I’m asking to find out if soreness usually means that my workouts were successful in producing hypertrophy. I have been told that it is not advisable to work out a muscle that is still sore.

By: Sunil

Sunil — Sat, 27 Mar 2010 13:34:19 +0000

Sir below is the 3day workout,pls let me know is it OK

DAY1…FLAT BENCH PRESS,INCLINE AND DUMBBELL PRESS

DAY 3….SQUAT,OVERHEAD PRESS,UPRIGHT ROW

DAY 5…BARBELL CURL AND MACHINE PREACHER CURL. AND TRICEPS workouts..

No problem na if i do biceps with triceps?

By: Raw

Raw — Thu, 25 Mar 2010 17:45:01 +0000

You just stirred up a controversial issue. Alot of people are really against Mike’s theory for some reason.

Im not sure why ethier

By: Rob

Rob — Thu, 25 Mar 2010 16:54:31 +0000

@Dave I’ve asked Mark in a comment elsewhere if, until another article/e-book is available with more on P.O.P., if he can give brief indication as to how to work out the right rest period, but if everything in his free e-book Total Anabolism 2.0 still holds true (and it’s working well for me!) better to concentrate on a couple of bodyparts a day on five days allowing 2 days complete rest (at weekends in my case) and 7-days rest between instances of ripping up any particular set of muscles (of course they may still get a little work on other days rom the inevitable compound nature of some exercises).

By: Rob

Rob — Thu, 25 Mar 2010 12:24:39 +0000

Hi Mark, thanks for another great article and the rest of your blog and great videos – the best online (I’m similarly obsessed with the scientific fact and avoidance of b******t)

I know you’re working on T.A. 3.0 and more info on P.O.P. but I’ve seen a few questions now that match mine: Can you give a quick idea of how to find my P.O.P. for a muscle?

Been strictly following M.A.N.S. diet and THT over 5-days (1-2 bodyparts per day, 2 days rest) and your supplement regime (L-Glut, Creatine Mono, Protein Iso). Each muscle is typically sore for around 3 days after its workout day and its 7-days before I hit it again. Does this sound about right?

By: jason

jason — Thu, 25 Mar 2010 10:10:40 +0000

Great tips on how to build muscle. I will definitely use the tips you included here.

By: dave

dave — Wed, 24 Mar 2010 18:21:08 +0000

so a quick question for you: what’s the ideal ‘rest period’ for a normal-size guy? i work out and stay very lean/muscular, 5’7, 150-152lbs, so i usually do my sets (50-70 minutes of free weights with abs) every other day (monday/wednesday/friday, so 3x weekly, not literally every other day continuously through calendar days)

is that 48ish hours appropriate? should i be going 72 and mix up the routines instead?

any thoughts or opinions welcomed from you or others…

By: Adam

Adam — Wed, 24 Mar 2010 15:22:59 +0000

Another epic article. Great stuff Mark!

By: Leettus

Leettus — Wed, 24 Mar 2010 08:50:01 +0000

Hi Mark,
I know you don’t work out for strength, but do you know if the same applies for strength training? What i mean is, if you work reps that will promote strength gain, will you need the same amount of recovery time? eg. the 5×5 program seems to work while doing squats 3x/week, but while starting the 5×5 myself i feel fatigued every time, though your program made me a lot more sore. 😉

//Leettus

By: XeroReality

XeroReality — Wed, 24 Mar 2010 02:22:01 +0000

Sorry, I forgot to add in, but wouldn’t a 3 or 4-day split maybe more effective because it provides an extra day(or 2) of rest. It seems like it’s not worth going to the gym just to work Chest for like 20 minutes.

By: XeroReality

XeroReality — Wed, 24 Mar 2010 02:19:49 +0000

Good info. Can’t wait for Total Anabolism 3.0!

By: matt

matt — Wed, 24 Mar 2010 00:19:09 +0000

top stuff! Quick question off-topic regarding GLAD. you control the amount of carbs (max 10GLS per meal), however my lean musle mass is 90kg how do i get the required amount of calories through the calculations you provided whilst restricting the carbs and keeping fat content down? surely wont get the calories from the extra protein required? thanks in advance…. matt

By: Krooy

Krooy — Tue, 23 Mar 2010 23:13:05 +0000

Another article to my data base! thanx Mark..