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Bench press? Try this for new eye-popping SIZE (chest, arms, and more)

Q: Bench press seems to be the “measure of a man” even today. I’ve always sucked at it, but never really hurt for chest development. I prefer the decline alternative, just like you guys, but I also observe that many military guys have good chest development, many with pushups alone. How do you build a good chest if you suck at bench pressing?

A: Funny you should mention pushups. Steve has found that to be a great exercise to end his chest routine with—and he sucks at bench presses, too. Injuring his shoulder bench pressing powerlifting style in his 20s didn’t help matters. And it still hurts him… [Read more…]

The Dumbest Thing You can do if you want Extreme Muscle Mass

We’re not going to beat around the bush. The dumbest thing you can do if you want extreme mass is to believe there’s only one way to build muscle. You know, a stubborn narrow mind that is set on “this way is the only way.” For example…

Do you train each muscle group with a number of sets once a week? It’s a popular trend in bodybuilding—chest on Monday, legs on Tuesday, arms on Wednesday and so on. That can work—for a while. Then you adapt… [Read more…]

Speed Change for new gains + #1 Muscle that eliminates back pain & looking fat

Q: Your Progressive-Speed 4X method (from The Super-Size Crash Course) sounds like a killer mass method. As Coach Charles Poliquin used to say, changing tempo is a legit way to get new gains in muscle growth. But I’m into heavy training now, so I don’t want to start my work sets with a light [1/6 tempo] X-centric set. Can I do X-centric last?

A: You don’t have to use Progressive-Speed 4X  for new gains as we outline—with an X-centric set first (lifting in one second, lowering in six)… [Read more…]

Speed-Stretch for Ultimate Mass?

Q: I’ve been using a drop on my last set, and I do speed reps on that lighter drop. It works great for finishing an exercise, but I’m wondering if I should do it on stretch-position movements, like stiff-legged deadlifts for hamstrings or overhead extensions for triceps? It seems like the proven anabolic effects of stretch with the fiber shock of speed reps would be an excellent mass combo.

A: X-celeration, or speed, sets are much more dangerous with stretch-position exercises because the target muscle is fully elongated. That said, we do use it from time to time, but not with a 1.5-second-per-rep tempo. It’s more like a 1/1 or even 1/2—lift in one second and lower in one or two seconds. [Read more…]

Study: Fast Reps for More Mass? (Plus the 8-10-8 Method)

It’s always interesting to see studies that come out on muscle activation with varying protocols. One of particular interest is from the National Strength & Conditioning Association [May 29, ’15]…

It compared two protocol, but with the same time under tension and load, 60 percent of 1-rep max. The exercise was Smith-machine bench presses, and the subjects were experienced resistance trainers… [Read more…]

Study: This can double your muscle growth

Dr. Jacob Wilson, who used to write for Iron Man when we worked there, just did a study with a technique we have recommended over the years that can double your muscle growth–stretch holds, or Stat-X. (In one of our first e-books, X-Rep Update #1: New Tactics to Unleash Ultimate Muscle Mass, Chapter 4 outlined “Stretch Position Stretch Pulses.”) [Read more…]

3 Ways to Grow More Muscle

After reading the MMX e-book, I’m beginning to think I don’t have to get stronger to grow more muscle. Is that correct?

Well, you can get bigger without getting stronger; however, increasing your strength can, in some cases, help you get bigger. In the Max Muscle X-pansion e-book, we mention and elaborate on the 3 key hypertrophy triggers you must attack for mega mass, according to Brad Schoenfeld, Ph.D.—and the first has to do with progressive resistance… [Read more…]

Are squats destroying your knees? (quick-fix video)

In the Ultimate Mass Workout, the official X-Rep manual, we identify squatting-type moves as the best quad builders…

Plus, higher-rep squats have been shown to boost metabolic and anabolic drive, rapidly accelerating muscle gains—10 to 20 solid pounds in only a month. You get new growth all over, even in your arms and torso. [Read more…]

3 wicked mass tactics for new size (pain to gain)

Q: I like the idea of training quads by doing front squats supersetted with back squats. My quads get almost a pre-ex effect from the strict fronts, then my glutes get better leverage on the backs to drive my quads for more growth. But I’m not very strong on fronts and can get a lot of reps when I immediately go to back squats after. Should I just do high reps on the back squats—say 6 on the fronts and 12-15 on the backs? [Read more…]