Q: First, thank you for the Size Surge Workout program. I’ve gained seven solid pounds on it, and I’m not done yet. I may get 10 pounds after it’s all over. My question is, Can I do it again right away? I’ve read some of your other X-Rep e-books and would like to try an X-infused Size Surge the second time around to make it more intense and add more mass. Any suggestions in that area?
A: In our 3D Muscle Building e-book, we analyze Jonathan’s Size Surge program and retool the phase 1 workouts with X Reps on the appropriate exercises as well as multi-rep rest/pause and drop sets, so an X-infused Size Surge program already exists for you to easily follow.
It’s on pages 82-84 of the 3D e-book: The SS Phase 1 Mass F/X Program. We use the F/X designation because at one workout you train a muscle with max Force (power) and then when you work it again, you use multi-rep rest/pause for eXtended tension (density).
Let’s take the back workouts as an example. You train back on Monday and Friday, so Monday will be force (power) and Friday will be extended tension (density)…
Chins or pulldowns (X Reps), 2 x 9-12
Bent-over rows, 2 x 9-12
Nothing fancy, except you do end-of-set partials, or X Reps, near the turnaround on the second set of the first exercise to leapfrog nervous system failure, innervate more mass fibers, and activate growth hormone release. (Note: X Reps, as well as proper warm-up technique, are all explained in the 3D e-book.) Your next workout focuses on tension time to build that component of the key 2A mass fibers…
Chins or pulldowns (R/P), 1 x 9(6)(4)
Bent-over rows (R/P), 1 x 9(6)(4)
For the uninitiated, multi-rep rest/pause (R/P) is taking a weight that allows 9 reps. Go all out to failure, rest for 10 to 15 seconds, then take the same weight again and rep out. You should get around six reps; rest 10 to 15 seconds, then do one last all-out set, getting around four reps. Very intense, extremely effective at building the 2A fibers that are dominant in the biggest bodybuilders.
It’s a similar force-extended tension setup for every major muscle on Monday and Friday. As you experienced, the original Size Surge phase 1 is the same workout on those two days. This new souped-up F/X version provides two different types of training to trigger more growth quickly.
What about the Wednesday F/X workout? It’s different too. At that workout, you hit deadlifts, calves, biceps, triceps, forearms, and abs—same as the original SS program—but you do a mix of power and density for most of those muscle groups. That’s because they get hit directly only once every week, so you need to attack both the power and endurance components. (You’ll look forward to this workout because your arms will pump up HUGE!)
You can simply make the above adjustments to the phase 1 SS program in The X-traordinary Size Surge Workout, or follow the F/X version outlined in 3D Muscle-Building. As you can see, it’s a BIG step up the ladder of intensity—for another blast of muscle immensity!
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
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