2a fibers Archives

New Muscle Size With a Power-Density Jolt

Q: Just read The Ultimate Power-Density Mass Workout. Absolutely great! I read it all in one sitting. It really made me think, so I’m redesigning my workout using your programs. But don’t higher-rep warmup sets cover the endurance component of the 2A fibers? And what about X Reps? They extend a set, so I would think they also affect the endurance side of the important 2As as well.

A: You’re right on both counts—to a degree. Warm-up sets aren’t intense, so very few fibers are involved—and many that are fall into the slow-twitch category, rather than the important fast-twitch 2As. [Read more…]

Why Your Growth is Slow—and How to Make it Explode

Q: I pound away at my workouts, but I’ve only gained about three pounds of muscle in nine months. I’ve gotten stronger, but where’s the size?! I don’t know what to do. I add weight to my exercises whenever I can, but that doesn’t seem to help. I want big, full muscles that will fill out my T-shirts.

A: Are you doing your work sets in the eight-to-10 rep range? Are you resting about 2 minutes between sets? Are your sets lasting about 25 seconds? Are you doing that on all of your exercises? If so, THAT’S WHY YOU’RE NOT GROWING. [Read more…]

Stage Sets for More Muscle Mass

We often look back through our ebooks for motivation and to find mass-boosting techniques we haven’t used in a while. We recently reminded ourselves about Stage Sets from our second e-book, Beyond X-Rep Muscle Building, which also discusses the X-Fade technique, Double-X Overload and X/Pause. When we first used Stage Sets and other X-hybrid techniques within the program outlined in that e-book, we each gained 10 pounds on top of our previous year’s great gains. Definitely something to add back into the mix once in a while when you have a training partner… [Read more…]

Look Like a Bodybuilder

Q: I’m a powerlifter, but I want a better physique. I’m not sure how. I’ve got some muscle, but I sure don’t look like a bodybuilder. What should I do? I’m thinking I just need more isolated exercises for each muscle, like pushdowns for triceps. If I keep pushing heavy weights on all those exercises, I’ll look more like a bodybuilder, right? Do any of your e-books address my problem?

A: You gave a clue to one of the big reasons so many trainees make slow-to-no muscle gains: They’re brainwashed into believing that heavy training exclusively is what builds mass. That’s simply not true… [Read more…]

Are X Reps More Power or Density?

Q: I totally get the idea of Power-Density for more muscle size, and I notice that some of the top bodybuilders use that type of mix. I’m not sure how X Reps fit in, though. Is a set with X Reps more power or density? And why are they so great? Aren’t they just a few short-range movements at the end of a set?

A: Considering the studies that show the biggest bodybuilders’ muscles are jam-packed with type 2A fibers, the ones with both power and endurance (density) capabilities, all bodybuilders should be using both types of sets (and X Reps can help, as you’ll see). [Read more…]

More Size, Density, and Arnold’s Immensity

Q: I totally agree with your Power-Density mass-building ideas. For density work, you’ve suggested multi-rep rest/pause, but 3 heavy sets with only 15 seconds of rest between them really wipes me out, especially on legs. I’m dead for the rest of my workout. Is there something less taxing I can use for density up front?

A: First, we want to applaud you for realizing the importance of DENSITY, or endurance, work. Missing that get-bigger trigger is why most wanna-be-big bodybuilders grow so slow. They think it’s all about training heavy ONLY to gain more size… [Read more…]

X-infused Size Surge

Q: First, thank you for the Size Surge Workout program. I’ve gained seven solid pounds on it, and I’m not done yet. I may get 10 pounds after it’s all over. My question is, Can I do it again right away? I’ve read some of your other X-Rep e-books and would like to try an X-infused Size Surge the second time around to make it more intense and add more mass. Any suggestions in that area?

A: In our 3D Muscle Building e-book, we analyze Jonathan’s Size Surge program and retool the phase 1 workouts with X Reps on the appropriate exercises as well as multi-rep rest/pause and drop sets, so an X-infused Size Surge program already exists for you to easily follow. [Read more…]

#1 Mass-Building Discovery—Surprising Find

Q: You guys have contributed so much to my ability to build lots of muscle. I want to thank you. X Reps are fantastic. Positions of Flexion is great; I build most of my workouts around that full-range principle. You’ve also created 4X and negative-accentuated [X-centric] training. So what do you think is the best of the bunch, your #1 mass-building discovery over the years?

A: Out of all of our mass-building tactics, X Reps are probably the easiest to apply. Well, maybe “easiest” is the wrong word because when you use them correctly, X-Rep partials at the end of a set are brutal—they hurt, but they work. X Reps make any set three to five times more effective at packing on mass… [Read more…]

Your 3-Week Mass Blast—Big Bursts of Muscle Mass Fast

Q: Being drug-free, I was very interested in The 4X Mass Workout. Considering the colleague you mention in that e-book who has trained with a lot of pros while he was using drugs and that he also trained drug-free, his advice is priceless. For drug-free guys, he says he likes 3 weeks of high-intensity-style power training alternated with 3 weeks of lower-intensity, slightly higher-volume workouts. What do you think about this for a big mass blast: 3 weeks of total-10×10 training, followed by 3 weeks of total-4X workouts, followed by 3 weeks of the 3D Power Pyramid [a straight-set lower-rep Positions-of-Flexion workout listed in The Freak Physique e-book]?

A: That looks like a great mass-building, progress-yielding progression. You shift gears every 3 weeks for plenty of muscle-stimulation tweaks… [Read more…]

Ultimate Exercise for Shoulder Size

Q: Maybe I missed it since I’m a relatively new subscriber to your newsletter, but what is the Ultimate Exercise for shoulder size; wide-grip dumbbell upright rows or dumbbell presses?

A: We first identified each Ultimate Exercise for every major bodypart in our first e-book, The Ultimate Mass Workout. There’s a comprehensive chapter on each one, why they are best, and also a few complete programs with just those moves—like V-handle chins for lats… [Read more…]