Q: I’ve seen you guys talk about Mass Finishers in the past. Is that a Positions-of-Flexion term, a special exercise, or something to do with
A: Lol. It relates to mass—as in muscle size—and you could say that it’s a “special” exercise…
We first outlined this technique in the Size Surge 2.0 e-book—in the chapter on Mass-4X training. You do it after a full-range Position-of-Flexion bodypart routine (there’s a complete sample program there for every muscle group)…
You add just one set of a DIFFERENT exercise—usually midrange such as leg presses for quads, flat-back hypers for hamstrings, machine presses for delts, etc.
You can just do a standard set to failure, but we recommend making it unique—for instance, a pure-negative or speed set. We also like X-centric—lift in one second lower in six—for around seven reps, then immediately launching into speed reps, each one taking only 1.5 seconds to complete…
Each of those tactics can spur new fiber activation for mass acceleration. So for triceps you might do…
Midrange: Lying DB extensions (pyramid), 3 x 9, 7, 5
Stretch: Overhead extensions (4X), 4 x 10
Contracted: Pushdowns (4X), 4 x 10
Finisher: Dips (pure negatives), 1 x 7
So for the dips, you’d use a heavy-ass weight around your waist (or chains, as pictured above), use your legs to get to the top of each rep, and then lower in six seconds. Yes, you’ll get incredibly sore—but it will push the mass accelerator to the floor.
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
www.X-Rep.com
Build MORE Mass WITHOUT Exercise… Say What?!
The guys who build muscle and get stronger FASTER than others are the ones who do the “little things” right.
They get out of the tiny box of workouts and nutrition and use effective “out-of-the-box” strategies to MAXIMIZE their gains and recovery…
The BIGGEST one being sleep, but that doesn’t mean sleeping longer…
Sure, some of us need more
You need deeper sleep… also known as Anabolic Sleep.
That’s when your body releases your most powerful muscle-building hormones—testosterone and growth hormone—overnight, and they help your muscles repair and grow while you sleep.
It’s like a shot of steroids straight to your veins… yet it’s all-natural.
So you can wake up looking more JACKED and feeling stronger in the gym than the day before.