Q: I just got The Ultimate Power-Density Mass Workout and The X-traordinary X-Rep Workout. Tremendous. I’ve already read them both twice. Undoubtedly the best bodybuilding info I’ve ever seen. I noticed that in the programs in both e-books, you rely a lot on pyramiding the weight on the compound exercises. Is that better than just using the same poundage on all work sets and going to exhaustion?
A: With the type of training we list in those e-books, we believe adding weight to each work set so that the rep count decreases—9, 7, 5, for instance—is ideal to build BOTH mega mass and strength for three reasons…
1) Neural drive. A stair-step increase in weight forces the nervous system into a heightened state, which forces more fiber engagement on every set.
2) Unique fiber activation. A Brazilian study showed that varying the rep range with a change in load “recruits different muscle fibers, which lets you train your muscles completely.” In other words, the different loads and rep ranges get at different fibers—and the more fibers you get at, the bigger your muscles become.
3) Intensity. As the weight gets heavier and your muscles fatigue, you’re forced to generate more force and intensity to get your reps. For example, if you get nine on your first set, then you add weight, you still have nine on your mind. That means you’ll put out more effort with the heavier poundage, even if you stall at seven.
We realized the amazing size-and-strength-building power of the pyramid back when we designed and prescribed the 3D Power Pyramid Program to trainees looking for both mega mass and strength. It’s outlined in The Freak-Physique Stretch-Overload Workout e-book—a simple but effective two-way split over four days per week. Here’s how the Power Pyramid biceps routine looks…
Midrange: Barbell curls, 3 x 8, 6, 3-4
Stretch: Incline curls, 1 x 8-12
Contracted: Concentration curls, 1 x 8-12
If you’re looking for a streamlined big-exercise program without the stretch- and contracted-position moves, The Basic X-traordinary X-Rep Workout is a great choice. It’s a simple three-way split…
Workout 1: Chest, Delts, Triceps, Abs
Workout 2: Quads, Hamstrings, Calves
Workout 3: Lats, Midback, Biceps
And each workout only takes about 40 minutes because you use only the single Ultimate Exercise for each target muscle. You do a Power Pyramid; then you do a final set with a lighter weight—but you make it a drop set. So for chest, it’s decline presses…
Decline presses, 3 x 9, 7, 5-6 (X Reps)
Decline presses, 1 x 10(6) (drop set)
Simple, efficient and effective at building muscle mass and strength. With that single exercise, you engage multiple mass-fiber-bundles with the various rep ranges then you finish with a drop set, which provides the often neglected Density mass-building element…
Remember, the key fiber type in the biggest, freakiest bodybuilders have been found to be the 2As, which are dual capacity—they have both a power and endurance component. You must train both for extreme muscle size increases…
Most bodybuilders only train the power side, with heavy weights and low reps. By using the drop set as a chaser, you get an extra layer of mass stimulation with a higher-rep drop set. That’s the Density component. [Note that in the POF Power Pyramid, you cover the Density component with the stretch- and contracted-position sets, which have continuous tension for endurance-component stimulation–and you do up to 12 reps on each.]
We design our programs to be as complete as possible, even if they contain only one exercise per bodypart. Whichever of the above programs you choose, we’re sure it will help you get huge!
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
Testosterone prescriptions do more HARM than good for older men
Millions of men are struggling with the problems associated with low-T in today’s world, such as extra belly and chest fat, low energy and stamina, lack of sexual desire, ED problems, and loss of muscle.
Sadly, millions of men also turn to Testosterone Replacement Therapy (TRT) to try to overcome these problems and try to feel like a new man again…BUT there are some VERY concerning problems with TRT that every man NEEDS to know.
After reading the article below, you might want to consider alternate routes of boosting your T levels naturally instead of through something that’s potentially as harmful as TRT…
–> Why Testosterone Replacement Therapy can do more HARM than good (for any ladies reading this, please pass this on to your husband or boyfriend if they are using or have considered using TRT)