Q: As a practitioner of 3D Positions-of-Flexion methodology who has seen tremendous results, I want to personally thank you for everything you both contribute to the bodybuilding community. Additionally, I had a question regarding the original 10-Week Size Surge routine that worked so well for Jonathan [who gained 20 pounds of muscle on it]. I’ve seen great results with that program, but no matter how short my rest periods are, the first POF workout (legs, chest, and triceps in Phase 2) always lasts well over an hour. Would the effects of the workout be diminished if I were to split it as follows: Day 1, Legs; Day 2, Chest, Triceps; Day 3, Back, Delts, Biceps, Abs; Day 4, Rest; Day 5, Repeat? Would the single day of rest be enough to allow my body to recover?
A: If you’re young and an above-average gainer (high recovery ability), you may be able to get good gains from that three-on/one-off split—but you must ratchet down your intensity every four to six weeks (as explained in the Phase Training section in the 3D Muscle Building e-book). It’s a lot to bite off and stick with having only a single day of rest, however. Here’s a better solution:
Week 1
Monday: Chest, Triceps
Tuesday: Legs
Wednesday: Off
Thursday: Back, Delts, Biceps, Abs
Friday: Chest, Triceps
Weekend: Off
Week 2
Monday: Back, Delts, Biceps, Abs
Tuesday: Legs
Wednesday: Off
Thursday: Chest, Triceps
Friday: Back, Delts, Biceps, Abs
Notice that you work legs once a week, every Tuesday, while the two upper-body workouts alternate over Monday, Thursday, and Friday. So the first week your chest and triceps get hit twice; the second week your back, delts, biceps, and abs get two hits. Excellent change and recovery-time variation.
For a bit more leg work, you could add regular deadlifts to Friday’s workout when back falls on Friday (Week 2 above); however, if and when you do that, eliminate most of the POF midback work that day. Deads are very taxing on your lower body as well as your back.
For new readers who aren’t familiar with Jonathan’s results on that two-phase Size Surge program (and for those who need a shot of winter motivation), here are his results after 10 weeks—the first five with the basic Phase 1 three-days-per-week anabolic primer routine, the second five weeks with a full 3D POF program (Phase 2, which we’ve altered above for you)…
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
www.X-Rep.com
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