Dedicated to Your Physical Transformation
Q: I was reading some past articles where you guys had mentioned something called Aftershock training. What is that, and should I try it?
A: Aftershock training is supersetting two exercises, but with a distinct reason—more fast-twitch fiber recruitment for new muscle growth quickly (it can rejuvenate standard straight-set 3D POF training, as you’ll see).
[Read more…]Q: I’m ready to start the total 4X mass program [moderate-weight, growth threshold training]. How do I know what weight to use on each exercise? Can I base it on my 8-rep max or what?
A: The 4X mass method is density training—so it’s high fatigue. Very different from standard training with longer rests, so we understand the weight confusion, but that’s why for weights you’ll have to guess…
[Read more…]Q: I have a hard time feeling some of my muscles working, especially short-range ones like abs. Should I go heavier, lighter, slower, or what? I know feeling the target muscle working is very important for the fastest results.
A: You can say that again. Getting in touch with the target muscle on every rep is a big key to muscle hypertrophy…
[Read more…]With spring right around the corner, it’s time for a lot of us to start thinking about easing into a fat-to-muscle plan—so you’re sure to have an eye-popping look that first warm day you peel off your shirt (you want jaws to hit the dirt)…
[Read more…]One of Arnold’s favorite mass-building methods was antagonist-muscle supersets—chest/
Alternating two opposing muscle groups can do good things for anabolic drive, muscle stimulation, and even fat-burning metabolism. The problem is, it’s hard to superset in a crowded gym.
[Read more…]We sent a newsletter a few days ago on boosting testosterone in the gym. Just after it went out, we received more interesting news about that muscle-building hormone, so this is a quick follow-up on T-killing hidden ingredients and food additives…
[Read more…]Q: It’s the new year, and I feel bloated, guilty, and smooth. Abs are gone from all the holiday eating and so is most of my vascularity. Should I start dieting now to get ripped by spring? I’d guess I’m about 15 pounds overweight.
A: It’s still winter, so you want to continue building as much muscle as possible; however, it’s never too early to start leaning toward lean. And if you say you have 15 pounds to lose, it’s probably more like 20. So that’s 10 to 12 weeks to lose it—late-March, which is right when you want to be fairly lean if you want to be ripped by spring…
[Read more…]Q: I’ve been reading that testosterone is the key muscle-building hormone, so what is the best way to get it up?
A: “Get it up?”
Q: Your 4X mass method has 35 to 45 seconds rest between sets. I’ve seen research that longer rests between sets can be better for strength and muscle growth. What’s your take on that?
A: Legendary trainer Vince Gironda, the Iron Guru who trained Mr. Olympias as well as Hollywood stars to build muscle fast, first got us into reducing rest between sets for muscle growth—he called it Density Training…
[Read more…]Q: I’ve read X-treme Lean, and it makes sense to gradually lose fat so that no muscle is lost. Great e-book, excellent diets. But I also have the Super-Size Crash Course that contains The 2-day intermittent fasting diet [12-hour fasts two nonconsecutive days a week]. How can I combine those? Should I use the fasting method first?
A: That’s one way (there’s another way coming up). You can start with one 12-hour fast day a week…
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