20-rep squats Archives

Metabolic Mass Move: Get High for Muscle Size

Q: I’ve been reading a lot about high-rep leg work, specifically squats. How it can add 20 pounds of muscle in six weeks. Do you think high-rep squats are worth the effort? I know they are tough, but if I get bigger faster, I’m in. Plus, I train at home and have limited weight anyway, so that would save me from buying more plates.

A: We were in touch with a bodybuilder who packed on an amazing 50 pounds of muscle in just over a year’s time. And he attributes a lot of that to adding a high-rep set of squats to his leg day (his full story was in an old issue of IRON MAN)… [Read more…]

Elo-Overload: Mass Machine Gasoline

Q: I’ve been hearing a lot about muscle stretch and how it’s uniquely anabolic. What’s the best way to build mass with this information—a freehand stretching routine?

A: Freehand stretching routines can do okay things for muscle growth. In fact, a recent study showed muscle hypertrophy from ONLY freehand stretching, but it wasn’t extreme…

[Read more…]

Make this single change to sky-rocket your gains

Q: I remember reading in some of your previous e-mails that you talked about how some of the bodybuilders of the past added a lot of muscle fast, like 10 to 20 pounds in a month. Is high-rep leg work really that powerful? I’m wondering if I should try it.

A: You’re referring to the 20-rep squat results that some of the early bodybuilders got. For example…

[Read more…]

Indirect Muscle Mass Effect: Boost Your T for Hypertrophy

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?” Perfect way to end your question about testosterone. LOL! Arthur Jones, the creator of Nautilus machines and the overseer of the Colorado Experiment that saw Casey Viator gain 60 pounds of muscle in only 4 weeks, always said that training legs hard can have a big “indirect muscle-building effect.”

[Read more…]