Q: I have the Size Surge e-book and just picked up the 3D Muscle Building e-book. In 3D there’s a different version of the phase 1 Size Surge workouts [SS Mass F/X Program, pages 81-84 in 3D]. It has rest/pause and drop sets. Should I use that as phase 1 or Jonathan’s straight-set version in the Size Surge e-book?
A: The Mass F/X Program in the 3D e-book is the same 3-days-per-week phase 1 that Jonathan used, but with a few twists: You do a max-Force-generating mass workout for a bodypart, then at the second workout for that bodypart, you do an eXtended-tension-style workout. That gives you the power-density mass-building combination we’re always harping on…
For example, at your first delt workout on Monday you do the following force workout:
Dumbbell presses (X Reps), 2 x 7-9
Dumbbell upright rows (X Reps), 2 x 7-9
When you train delts again on Friday, you do the following extended-tension workout:
Dumbbell presses (multi-rep rest/pause), 1 x 9(6)(4)
Dumbbell upright rows (drop set), 1 x (9)(6)
With multi-rep rest/pause training, you take a weight you hit failure with at 9 reps, rest for 15 seconds then rep out with it again, getting around 6; rest 15 seconds and rep out one last time, getting around 4. For a drop set, you reduce the weight and rep out with ZERO rest.
Okay back to your question: Should you use the F/X version or Jonathan’s straight-set version for phase 1? Here’s what we suggest:
Weeks 1-5: Use Jonathan’s straight-set phase 1 workouts (3 days per week—pages 21-23 in Size Surge)
Week 6: Continue with it for a downshift week, stopping all sets 2 reps short of failure
Weeks 7-10: Use Jonathan’s full-range POF phase 2 (we prefer the four-days-per-week version—pages 55-57 in Size Surge)
Week 11: Continue with it for a downshift week, stopping all sets 2 reps short of failure
Week 12-15: Use the SS Phase 1 Mass F/X Program (3 days per week—pages 81-84 in 3D Muscle Building)
After week 15 it’s up to you. There’s a great POF version of Eric Broser’s Power/Rep Range/Shock mass workout in the 3D Muscle Building e-book we highly recommend. It’s on pages 103-115. That program provides unique changes every week which should pack even more mass on your physique!
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
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