Q: I gained 5 pounds of solid muscle when I moved to mostly 4X mass training for every bodypart. Then I shifted to Pre-Ex 3X whenever I could, or modified pre-ex when the gym was crowded, and I put on another three pounds with more vascularity. I’m loving your density methods. What can I do now for another change? I don’t want to go back to heavy training but I will if you think it’s a good idea. I’m just looking to explode with more crazy muscle mass.
A: We’ve got something you can experiment with that we’ve had some excellent success with in the past. It’s a unique DOUBLE modified pre-ex mass builder—you superset the contracted-position exercise with the stretch-position move FIRST, using a 3X sequence. Take 45 seconds between supersets…
After those three brutal rounds, you blast the big midrange exercise last using straight sets (Note: contracted, stretch, and midrange are designations from the full-range Positions-of-Flexion mass training protocol)…
Here’s an example for BICEPS:
Contracted: Facedown alternate incline curls, 3 x 10
Stretch: Incline curls, 3 x 10
Midrange: Barbell curls (4X), 4 x 10
You can shuffle any of the bodypart routines in the Pre-Ex 3X e-book to that new mass-building order. Or create your own from the exercises categorized in the POF exercise matrix in 3D Muscle Building, the official POF mass-building manual.
The above superset is convenient because you stay on the incline bench and can use the same dumbbells for both facedown alternate incline curls and standard incline curls. In case you’re not familiar, the facedown incline curls look like this…
You get a killer pre-ex effect with the contracted-stretch superset. You feel the barbell curls like never before. And if you don’t want to use 4X on the barbell curls, you can do them in standard heavy style—2 minutes between sets. But don’t expect to be able to use your normal heavy weight. Your bi’s will be fried and primed to explode with new size.
Since we’re talking arms, here’s that same concept applied to TRICEPS. Notice that you stay on the cable machine for the first two moves—nice…
Contracted: Cable pushdowns, 3 x 10
Stretch: Cable pushouts, 3 x 10
Midrange: Lying extensions (4X), 4 x 10
In case you don’t know what a cable pushout is, here’s Jonathan demonstrating…
Once again, you don’t have to do the last exercise, lying extensions, in 4X style; you can go heavy—even pyramid the weight if you like.
Double modified pre-ex is one more change to kick in new mass gains.
Till next time, train hard—and smart—for BIG results.
–Steve Holman and Jonathan Lawson
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