Q: I’m using the Fat-to-Muscle Workout, and the negative-accentuated technique [one second up/six seconds down] has given me a lot of new muscle, and I’ve noticed that the excess muscle trauma you guys talk about has helped me lose a good amount of fat, too. I’m amazed! Now, however, I feel like my mass gains are slowing down. I think it’s because I’ve adapted to the negative-accentuated sets. How can I intensify them? Or should I switch to a different technique for a while?
A: Don’t drop the NA technique unless your goals have changed for your physique. If you’re still trying to lose fat as you build muscle, a set with one second up and six seconds down on every rep for every large bodypart will help you get there faster…
If you’ve adapted to it, as you suggest, you can make a standard NA set more intense by using a heavier weight—so you can only get about five NA reps on your own, then have your partner give you two to three forced reps. He or she should help you move the positive rep at the same speed—about one second so you do NOT lose tension on the target muscle—then you lower by yourself in six seconds. There’s more on that as well as other negative-style methods in the X-centric Mass Workout e-book.
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
NO MORE SHOULDER PAIN
Shoulder pain can affect your workouts forever. That’s not good!
That’s why we’re recommending advice from injury specialist Rick Kaselj, MS. His tips can help make your shoulders nearly bullet-proof.
Here are a few general tips from Rick (he goes into more detail in his program)…
Top 5 Tips To Bullet-Proof Your Shoulders
- Build Tension in Your Lats. When doing shoulder exercises, activate your lats and keep your shoulders happy.
- Prime Up Your Muscles. Most people do a warm-up that just lubricates the joint, but you need to activate and turn on all the muscles in your upper body.
- Technique, Technique, Technique. This is the number one reason why people injure their shoulders. You can’t go to the gym every day and work on your max lift.
- Watch Out for Fatigue. Cooking your smaller muscles in your shoulder complex, and that increases the risk of shoulder injury and pain.
- Work on Your Shoulder Blade Muscles. Many strength coaches will say you’re wasting your time on this, but if you want to have bullet-proof shoulders, you need to work on them.
Get all of Rick’s tips and tricks for pain-free workouts below: