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Your Get-Big Checklist

Q: I’ve seen Jonathan’s before and after photos and read all the info [at SizeSurgeWorkout.com]. Can you give me more details on why the program works? What makes it different? I think I just need to be convinced that it’s going to work for me.

A: We don’t blame you. If you’re going to invest a full 10 weeks in a program, you want to know the mechanics of how and why it works. The Size Surge program does! It can build loads of muscle if you train hard with it, and there are a number of reasons for that. The primary one is that both phases are dominated by big compound exercises, and the workouts are designed and organized to maximize their size effects. [Read more…]

Filed Under: X Files Tagged With: 10-week Size Surge, 20 pounds in 10 weeks, before and after pics, boost testosterone, failure, get big, phase 1, phase 2, phase training, recovery, Size Surge, subfailure, supercompensation

Fast or Slow to Grow? Here’s 2 Get-Big Tactics

Q: I had your original 10-Week Size Surge book from many years ago and just picked up the Size Surge 2.0 e-book. Thanks for revising it to include 4X training! I’m 45 now with a lot of joint damage from heavy “lifting,” if you want to call it that. So your [moderate-weight] 4X method is perfect and has me making new muscle gains. Thank you! My question concerns the “finisher” set you recommend in one of the workouts. Do you think pure-negative or negative-accentuated sets are better?

A: For the uninitiated, the Size Surge 2.0 e-book has a few new workouts compared to the original, including an alternate Phase 2 routine that’s Positions of Flexion with a few heavy sets, 4X work, AND a one-exercise mass finisher using an intensity method… [Read more…]

Filed Under: X Files Tagged With: 10-week Size Surge, Dr. Dimitrios Stamou, eat the fat off, fast reps, Harvard research, intensity tactics, muscle size, myofibrillar growth, negative-accentuated, negatives, pure negatives, ripped muscle, Size Surge, slow reps, slow-mo, tension time, x-celeration, x-centric

Moment of Bodybuilding Zen 31: Casey Viator’s Colorado Experiment

Back in 1973, Arthur Jones, the creator of Nautilus machines and considered the “father of high-intensity training,” decided to prove to the world that his short, intense muscle-building methods worked… [Read more…]

Filed Under: X Files Tagged With: 10-week Size Surge, 1973, arthur jones, biotrst, biotrust protein, bodybuilding zen, Casey Viator, Colorado Experiment, free protein, low-carb protein, Mr. America, muscle memory, nautilus machines, Size Surge

How to Cut Back to Grow

Steve doing incline curls

Q: The idea of a few medium-intensity [subfailure] workouts after many weeks of going all out makes perfect sense to me. My question is, Should I reduce my poundages so I can do the same number of reps, or should I stick with my same working poundages and just do fewer reps? Which way is best?

A: We prefer to use the same phase-training approach Jonathan used on the 10-week Size Surge Program when he gained 20 pounds of muscle. For each of his two supercompensation weeks, he used the same work weights and just stopped two reps short of failure—and that worked amazingly well for him. He actually appeared to get bigger during each downshift week as his muscles and nervous system supercompensated.

[Read more…]

Filed Under: X Files Tagged With: 10-week Size Surge, 20 pounds of muscle, anabolic, bodyweight training, cut back to grow, full-range training, grow, growth, medium intensity, muscle-protein synthesis, nervous system, phase training, POF, positions of flexion, recovery, rest, Size Surge, size surge workout, subfailure, supercompensation

Blown Away by Before and After Pics

Q: I’m always totally blown away when I see Jonathan’s 10-week Size Surge before and after pics. I want to yell “bullshit,” but I’ve been reading your stuff for so long, I trust you guys. So he really didn’t use any steroids?

A: Okay, one more time: No, absolutely no steroids, GH, or drugs of any kind. Jonathan is natural for life. But keep in mind that he was REGAINING a lot of mass he’d already had—and it’s much easier to put it on the second time around. That’s one reason he added muscle so quickly—20 pounds in 10 weeks…

[Read more…]

Filed Under: X Files Tagged With: 10-week Size Surge, 20 pounds in 10 weeks, before and after pics, belly fat burn, bodybuilding, drug-free bodybuilding, genetics, jonathan lawson, mass-4x, myofibrillar expansion, sarcoplasmic growth, Size Surge, steroids

Home-Gym Training

Q: I’ve been following your Quick-Start Muscle Building Guide. I’m currently on week 4, and it’s a great program. I’m already seeing results, but I’ve been reading about X Reps and the Positions-of-Flexion approach to lifting. I want to start using those as part of my home-gym training. I currently have only a pair of dumbbells, an EZ-curl bar, and an adjustable bench. Which program should I follow next? I’m not sure I can do POF with my limited equipment.

A: That’s a limited gym alright, and if you’re going to with your home-gym training, consider adding some essentials. For now you can continue progressing with what you have—although you didn’t say if the dumbbells are adjustable or selectorized (so you can change the weight by moving a pin or twisting a dial).

[Read more…]

Filed Under: X Files Tagged With: 10-week Size Surge, 3d muscle building, alternate exercises, anabolic environment, anabolic hormone reset, anabolic hormones, beginners, beginners guide, dr. michael mosley, fasting, home gym, home-gym training, hormones, intermittent fasting, POF, powerblock, quick start, quick-start muscle building, replacement exercises, Size Surge, testosterone, X Reps

Press Here for Shoulder Size

Q: I’m using Jonathan’s 10-Week Size Surge Workout [in the 3D Muscle Building e-book], and for shoulders, it has dumbbell upright rows as the first exercise for midrange work; then I do incline one-arm laterals for stretch, and then standing laterals [contracted]. I added two sets of dumbbell presses after that for more shoulder size, as you’ve suggested, for some overhead shoulder work. My question is, Why do you sometimes recommend presses first? Aren’t those dangerous for your shoulder joints?

A: We only do behind-the-neck presses first if we use a technique that allows lighter weight, such as negative-accentuated (six-second lowering), 4X, 10×10, TORQ, etc. As you said, in the quest for shoulder size, heavy weights on behind-the-neck exercises can wreck your rotator cuffs.

For heavy pressing at the start of a shoulder workout, we use either Smith machine military presses (to the front) or dumbbell presses…

[Read more…]

Filed Under: X Files Tagged With: 10-week Size Surge, 10x10, 3d muscle building, 4X, behind-the-neck presses, dangerous, mike westerdal, negative-accentuated, protect your family, rotator cuffs, shoulder joints, shoulder presses, shoulder size, shoulder workout, TORQ, variation

3 Simple Changes to Get You Growing

Jonathan Lawson curling - 3 Simple Changes to Get You Growing

You know our mantra: You can trigger bigger gains with one small change. But let’s multiply that for even more mass. We’ve got 3 simple things to get you growing immediately… [Read more…]

Filed Under: X Files Tagged With: 10-week Size Surge, 20 pounds in 10 weeks, 3 simple changes, after-40, anabolic, anabolic after 40, anabolic primer, animal study, blood-flow, change to gain, frequency, full-range, growth hormone, innervation, international journal of sports medicine, journal of strength conditioning research, mass gains, muscle activation, muscle growth, power-density mass workout, rep cadence, rep speed, rep tempo, semi-stretch, Size Surge, slow negatives, stretch overload, synergy, testosterone, training frequency, Ultimate Power-Density Mass Workout, warmups, x-traordinary arms

2 Workouts a Week for a Massive Physique

Jonathan Lawson barbell curls - 2 Workouts a Week for a Massive Physique

Q: The Size Surge program is very motivating, and I want to start. I’m very skinny. My problem is that I can only make it to the gym two days a week. Can I make any progress doing that? Can you suggest how to alter the program for two workouts a week instead of three?

A: Yes, you can make progress on 2 workouts a week. In fact, our colleague, Stuart McRobert, who is a hardgainer expert, often suggests that high-strung “skinny” types (ectomorphs) train ONLY two days a week for best results. More than that, he says, can deplete too much recovery ability and slow or halt muscle gains. [Read more…]

Filed Under: X Files Tagged With: 10-week Size Surge, 2 workouts a week, complete recovery, downshift week, ectomorphs, failure, hardgainers, massive physique, muscle gains, muscular failure, phase 1, phase 2, physique, recovery, recovery ability, Size Surge, size surge workout, stuart mcrobert, two workouts a week

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

Jonathan Lawson doing X Reps on chins - 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…]

Filed Under: X Files Tagged With: 10-week Size Surge, arthur jones, Casey Viator, Colorado Experiment, growth fibers, hypertrophic, jonathan lawson, muscle mass, myofibrillar growth, negatives, partial reps, power partials, quick tip, sarcoplasmic expansion, semi-stretch, Size Surge, size surge workout, static holds, tension time, X Reps, x-rep partials

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