Q: I like the standard two-way split, working each muscle group twice a week, as in the 3D Power Pyramid Program in Freak-Physique Stretch-Overload e-book—that’s my favorite routine so far. Could I use that as an HIT program and just do one work set per exercise?
A: Yes, you can apply the HIT one-work-set-per-exercise idea to almost any of the programs in that e-book. In fact, we’ve had a few trainees say that the 3D Power Pyramid feels like too much work to them (hardgainer types), in which case we suggest simply spacing out the workouts a bit—use them in the sequence they are presented, but train on Monday, Wednesday, and Friday instead of Monday, Tuesday, Thursday, and Friday.
That way, the bodyparts that get hit on Wednesday of the first week get trained only once that week, but they get hit twice the following week (Monday and Friday). That’s known as Rotation for Recuperation, and it works well for recovery-challenged trainees.
Or stay on the four-days-per-week version as listed in the e-book, but use the one-work-set-for-each-position, as you mentioned (that’s a volume decrease instead of a recovery increase). Note that the Power Pyramid program has you do the three positions of flexion at each workout for every bodypart, so it is similar in that regard to our 3D HIT program outlined in X-traordinary Arms e-book, only the split is different. And it does work well for most trainees as it’s listed. Here’s a quote from one of the early users of that workout…
“I decided to do the Power Pyramid Program because I was looking for both mass and strength—and that’s exactly what I got. I went from 195 to 215 in two short months [almost 20 pounds of muscle in eight weeks]! My bench press went from 340 to 405, squats from 460 to 515 and deadlifts from 375 to 435. I’ve never felt better, and my strength and power are unbelievable. Thank you very much for 3D POF. Without it I might have given up.”
—K.T., Fostoria, OH
[Note: The 3D Power Pyramid is one of the proven muscle-building programs in the Freak-Physique Stretch-Overload Workout e-book. The big midrange exercise is a pyramid sequence, increasing the weight and decreasing the reps on each succeeding set over three work sets. Then you follow with stretch- and contracted-position moves. It’s one of our most popular size-and-strength programs.]
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
#1 Way To Boost Testosterone and Build Lean Muscle Mass Fast
Testosterone is converted to the female hormone estrogen inside of fat tissues, so the higher amount of body fat you carry, the higher rate of this conversion (resulting in you becoming less of a man).
In addition, we know testosterone is the single greatest factor in muscle growth and fat loss, which is why so many bodybuilders take anabolic steroids.
If your testosterone levels aren’t at an optimal level, any time spent in the gym can be a waste because your body won’t be in the right anabolic environment to build muscle and burn body fat…
Go to the link below to discover the best way to fix this problem and build more muscle quickly.