X Files Archives - Page 155 of 168

Back to Basics for More Mass

Q: I’ve been killing my workouts for about three months, using mostly heavy sets, finishing with 4X and TORQ. Making excellent gains, but I think it’s time to back off and get back to basics. What program would you suggest? I’m thinking three days a week for a while with basic mass-building exercises.

A: We have several. If you’ve never used 10×10, now may be the time. There is an excellent 3-way split routine in The 10×10 Mass Workout e-book. You could just use it 3 days a week, training each muscle once or train four days a week, so the Monday workout repeats on Friday… [Read more…]

TORQ Torch: Cut Back for More Mass?

Q: I think I have all your e-books, but I absolutely love Super TORQ. The pumps are outrageous! I’ve been using it randomly, but now I’m thinking about making it more regimented by following the POF-Power/Super-TORQ workout [pages 42-47 in The Ultimate Power-Density Mass Workout 2.0]. When I do the Super TORQ workout, using only one exercise for a bodypart, is it okay to use only four sets—like 40,30,20,10—instead of five? I don’t like 50 reps on set 1, especially on decline presses. I feel like I might pass out. LOL!

A: The rules for TORQ (Tension Overload Repetition Quantity) and Super TORQ are pretty loose. In fact, we’ve mentioned before that when we use it, we often use only two sets to TORQ up our last exercise for a bodypart—30 and 20 reps… [Read more…]

Shift Your Anabolic Mass Machine Into Overdrive With Progressive Speed

Q: I love the 4X mass method and am already seeing new size from it after only two weeks. I notice you’ve been recommending different methods on each set sometimes. Does that work better for mass? Should I be doing that?

A: One method we often recommend is the progressive speed tactic. We know one thing about it for certain: The feel is unreal—deep ache with a muscle-expanding pump after only three sets… [Read more…]

Huge Pump, Big Gains, New Veins—Grand-Finale Mass Blast

Q: I have the new Size Surge Workout 2.0, and I like the idea of adding a unique finisher to top off the pump and stimulate new growth. You suggest using a different exercise than was used in each 3-exercise Positions-of-Flexion bodypart routine, such as ending quads with leg presses, and to do it in negative or speed style. What about using Pre-Exhaustion as you’ve been discussing recently instead—like finishing off quads with a leg extension-leg press superset, one round?

A: We like that idea a lot. The idea of isolating the target muscle and then immediately blasting it further past the growth threshold with the help of other muscles is an almost magical mass-building method. And the huge pump you get with Pre-Ex is unreal… [Read more…]

Pain to Gain: Quick Tweak for a More Massive Physique

Q: I’ve been using 4X sequences, 10 reps per set, and your new downward-progression 4X [12-10-8-6, adding weight each set, 45-second rests]. Both have been working great with some obvious mass gains (people have been commenting at the gym and when I’m out around town—love it!). My problem is that on some exercises the heaviest set on DP 4X hurts my joints. Like on bench presses, my shoulder can’t take it. Should I just drop the 6-rep set?

A: When you say bench presses, we assume you mean with a bar and not dumbbells. DBs may not cause pain because of freedom of movement. [Read more…]

TORQ-ing (Not Twerking) Your Triceps

Q: I’ve been TORQ-ing the target muscle at the end of my 4X workouts. Great way to end with a massive pump, but I tell people about it and they think I’m saying twerking. Lol. I have two questions: What if I can get more than 30 reps on the first set? What if I get fewer reps than that? Also, in Positions of Flexion, can I use bench dips instead of pushdowns for the finishing contracted position exercise for tri’s?

A: For the uninitiated, TORQ-ing, not twerking, is a 3X sequence of 30-20-15 reps, with 45 seconds between…

If you use it on the big midrange exercise first, like close-grip bench presses for tri’s, you may be able to add weight on each set. If you TORQ on the last exercise, contracted, you probably won’t be able to add weight.

TORQ—or tension-overload repetition quantity—is designed so you get at least a couple of sets within the high-end hypertrophic tension time—which is above 60 seconds. That would be sets 1 and 2 if you keep the rep speed at one second to lift and two to three to lower…

We tend to use the 1/2 tempo on higher-rep sets—but that’s still around 90 seconds on set 1 and 60 seconds on set 2. That high growth tension time is something most bodybuilders never get. Heck, many rarely get more than 25 seconds per set (can you say slow-to-no growth?).

Mr. America Doug Brignole goes even higher with his reps, starting at 50—and he swears it’s the best size-building method he’s ever used (see The Power-Density Mass Workout 2.0 for more on Doug’s Super-TORQ method, an interview with him, and his complete program, which uses only ONE exercise per target muscle).

Now to your first question (finally): What if you get more or fewer reps than 30 on the first set? If you get more, like 35, just continue to get higher reps on each set—35, 25, 18, say—and add weight at your next workout to bring down your reps…

If you get fewer, like 25, that’s fine too. In fact, we like to think of a TORQ sequence as ranges: 25-30, 15-20, 10-15. Even at a 1/2 tempo, you’ll still hit the high-end hypertrophic tension time on set 1—and maybe set 2 as well….

If you get fewer than 25 on the first set, lighten the weight for your second so you get close to matching your first. Your sets may go 22-20-15. Once again, you achieve high-end tension on sets 1 and 2.

Okay, your second question is a simple yes. We love bench dips for the POF contracted-position triceps exercise. While there is some movement at the shoulder, your front delts don’t come into play too much. You’ll torch your tri’s guaranteed.

We like to do the first 30- and 20-rep sets with no lockout, then the last set with a lockout squeeze on each (we usually don’t get 15 on that set—killer!).

Also, if you’re not strong enough to get 30 with your feet on a bench (as pictured above), put them on the floor so you’re using less than bodyweight on all of your TORQ sets…

It’s an excellent TORQ exercise to fry your tri’s for awesome new size.

Till next time, train hard—and smart—for BIG results.

—Steve Holman and Jonathan Lawson
www.X-Rep.com

Double-Duty Mass Moves

Q: In Positions-of-Flexion mass training you classify the one-arm cable lateral as a stretch-position exercise for the medial-delt head. But isn’t it really a stretch- and contracted-position exercises? There is resistance all the way through the stroke, so you get resistance at contraction [top] as well as at stretch.

A: You could classify one-arm cable laterals as both stretch and contracted, but it’s more of a stretch-position move because of the angle of pull. [Read more…]

One Quick Tip to Pack on Muscle Mass Fast (it hurts, but it works!)

Q: I just got the Size Surge 2.0 e-book (thanks for the great price). It’s excellent, but you don’t mention X Reps much. I know you said when Jonathan got his great results with the original Size Surge program, you hadn’t developed X-es yet. I’ve built a lot of mass with that technique, so should I include X Reps in either phase?

A: For the uninitiated, X Reps are short eight-inch partials at the end of a full-range set. We’ll give you an alternate end-of-set mass move in a moment, but first, here’s a quick explanation of X Reps… [Read more…]

Upper-Body Mass From the Back

Q: In the Positions-of-Flexion exercise matrix [in 3D Muscle Building] you don’t have any midrange moves listed for midback. Instead, you say, “covered with lat midrange work.” But I know I’ve seen behind-the-neck pulldowns in some of your workouts as a midrange exercise. Should I not use that exercise? Is it dangerous?

A: Doing pulldowns behind your neck can be dangerous—if you train heavy and pull the bar too low or jerk the bar down. [Read more…]

My Fat-Burning Story: The Big Mistake

If you’ve ever been in peak condition with big, full, vascular muscles and paper-thin skin, you know it’s an incredible feeling. People notice your in-shape ripped physique everywhere you go. It’s a rush you never forget, and you seek that peak like Tiger Woods craves, um, golf. The problem comes when you can’t get that conditioning, no matter how hard you try. It’s so frustrating and your workouts go into the toilet. That’s exactly what happened to me… This is my fat-burning story… [Read more…]