You already know that some type of overload is necessary for growth-fiber thickening. That’s called myofibrillar size.
The strands in the muscle fiber enlarge, giving you bigger muscles. Heavier loads can produce that…
But it’s not only about heavier training. In fact, most bodybuilders miss the second type—sarcoplasmic size. A muscle can actually get MUCH larger by expanding the fluid inside. How do you get that super-swole effect for quick mass?
Longer tension times and/or short rests between sets can tax the sarcoplasm enough to force major expansion…
The Double-Drop method gives you both. Simply take a weight that has you hit failure at around 9 reps; immediately reduce the weight and go to failure again, probably hitting the wall at 6-7. Reduce the weight one last time and crank out
It’s three heavier sets in one with a high-end hypertrophy component—a true growth-threshold attack that can build seriously quick mass.
It gives you both myofibrillar growth with the lower-rep sets to failure AND sarcoplasmic size by cramming lots of work sets into a short time-frame. It’s a miracle mass builder…
That get-big tactic is integrated into the Mass F/X program, a three-days-per-week hypertrophy plan. It’s based on the Phase 1 Size Surge program that helped Jonathan pack on 20 pounds of muscle in 10 weeks—but it’s updated…
You rotate “Force” workouts with “Extended Tension” sessions—that’s where the “F/X” comes from.
Every muscle gets hit multiple times a week, with either direct or indirect work. For example, triceps get blasted when you bench and then at a different workout when you do isolated triceps work. But you only have to train three times a week…
It’s one of the best big mass-building workouts out there—plus, once you understand it, you can integrate other force methods, such as power pyramids, or extended-tension tactics, like TORQ and 4X.
The Mass F/X Workout is on pages 81-83 of the jam-packed 3D Muscle Building e-book (only $9!).
3D MB also includes an analysis of the original Size Surge program—with updates—Positions-of-Flexion bodypart routines, and the Power/Rep Range/Shock POF workout.
Strive for that double dose of muscle growth all the way through your mass-building phase and you’ll be on the swole patrol in no time. LOL!
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
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