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Squat for Mass, but Ditch the Barbell?

Woman demonstrating sissy squats

I’m all about safe, efficient muscle building. I want more muscle as quickly as possible, but without joint pain…

Over the years I’ve learned a few things which have given my workouts more mass-building power and allowed me to shorten my time in the gym significantly… [Read more…]

Filed Under: X Files Tagged With: 20-rep squats, efficient, sissy squats, squats, vince gironda

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…]

Filed Under: X Files Tagged With: 20-rep squats, eat the fat off, freak physique, genetics, Harvard research, high-rep leg workout, iron man magazine, mass building, metabolic drive, muscle size, Randall Strossen, ripped muscle, squats

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…]

Filed Under: X Files Tagged With: 20-rep squats, 3d power pyramid, all-stretch workout, anabolic, anabolic acceleration, anabolic receptors, anabolic stretch, build mass, change to gain, elo-overload, ergo-log, European Journal of Applied Physiology, fiber recruitment, freak physique, freak-physique stretch-overload workout, freehand stretching, hypertrophic, mass machine, metabolic, muscle elongation, muscle growth, muscle stretch, platz legs, platz quads, pure-positions stx, quads, slow-twitch, stretch overload, stretching routine, STX, stx method, testosterone, tom platz, Truth About Testosterone

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…]

Filed Under: X Files Tagged With: 100 pounds in one year, 20-rep squats, 30 pounds in one month, 50 pounds in one year, 50 pounds of muscle, anabolic, bodybuilders, bodyweight training, bodyweight workout, change, change to gain, freak-physique workout, gains, hardgainer, high-rep leg workout, high-rep sets, high-rep squats, iron man magazine, j.c. hise, leg workout, mark berry, metabolic, metabolic squat, muscle size, muscle-building, muscle-protein synthesis, overtraining, peary radar, physique, steroids, testosterone, transformation

Indirect Muscle Mass Effect: Boost Your T for Hypertrophy

Jonathan squatting in a home gym rack

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…]

Filed Under: X Files Tagged With: 20-rep squats, 24-hour testosterone transformation, abbreviated routine, arthur jones, bodyweight training, boost testosterone, boost your t, breathing squats, build mass, Casey Viator, Colorado Experiment, freak-physique workout, Gabriel Wilson, get it up, hormones, hypertrophy, indirect muscle mass, iron man, Jacob Wilson, Joe C. Hise, muscle growth, muscle mass effect, muscle-building, muscle-building hormones, nautilus machines, Randall Strossen, size gains, stretch-overload workout, t boost, testosterone, testosterone boost

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