We’re not going to beat around the bush. The dumbest thing you can do if you want extreme mass is to believe there’s only one way to build muscle. You know, a stubborn narrow mind that is set on “this way is the only way.” For example…
Do you train each muscle group with a number of sets once a week? It’s a popular trend in bodybuilding—chest on Monday, legs on Tuesday, arms on Wednesday and so on. That can work—for a while. Then you adapt…
Sure, you can switch exercises, and that MAY provide a bit of new growth—but your training FREQUENCY for each muscle is exactly the same. If you do something radical—training a muscle two or three times a week—you can trigger much bigger gains. A study by Brad Schoenfeld, Ph.D., proves it…
The study compared a workout program that trained each target muscle once a week and the less popular full-body workout performed on Monday, Wednesday, and Friday. Schoenfeld made sure that the trainees were doing the SAME VOLUME of work for each muscle…
In other words, say the once-a-week group did squats, leg presses and leg extensions for four sets each on Mondays (12 sets total on leg day). Then the full-body group did four sets of squats on Monday, four sets of leg presses on Wednesday and four sets of leg extensions on Friday—12 sets but spread over three nonconsecutive days.
So both groups were doing 12 sets for quads—12 sets every Monday OR 4 sets on Monday, 4 sets on Wednesday and 4 again on Friday. That was true for all muscles. After 12 weeks…
The group that trained each target muscle three times a week (full-body) got better muscle gains than the group that trained each muscle only once a week. That’s right, doing less volume PER MUSCLE at each workout BUT WITH MORE FREQUENT sessions produced better size gains.
Does that mean full-body workouts are better than hitting each muscle with lots of sets once a week? Not necessarily. Schoenfeld says that while full-body workouts do have some advantages, the excess muscle gains may have been simply due to CHANGE. In other words, the subjects who went to full-body workouts with more frequent hits for each muscle were giving their muscles something new to adapt to. They simply were not used to the more-frequent hits…
Here’s another example. We use the Positions-of-Flexion mass-training protocol most of the time—training each muscle with a midrange-, stretch-, and contracted-position exercise. That usually takes three different exercises per target muscle—a unique angle for each. At one point we were stuck on that for months—but then we tried 10×10: only one key exercise per muscle, 10 quick sets, 30 seconds between each set. After only a few weeks, we were noticeably bigger; significant new hypertrophy had occurred very quickly. You gotta CHANGE to GAIN…
So switch up the frequency and alter your rests between sets—plus, don’t forget to mix in some repetition-tempo variation (speed sets), high reps, low reps, and so on. That’s how you step on the gas for extreme muscle mass.
Note: For some of the best change-to-gain mass methods, try these on for size:
> The 10×10 Mass Workout (plus Heavy/Light, 8×8 & Strength-Progression 10×10)
> The X-centric Mass Workout (with Power-Density, Direct-Indirect, and Pure X-centric training)
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
www.X-Rep.com
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