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Avoid Adaption with Alternative Exercises

Jonathan Lawson one-arm cable lateral raises - Look Bigger with One Simple Exercise

Q: Alternating arm routines at every workout is working great for me! My guns are looking large and in charge! I’m using [the arm-specialization routines] in the 3D HIT program [as outlined in the X-traordinary Arms e-book], and I notice that on many non-arm exercises you have an alternate listed as well. Like on delts for the stretch-position exercise, you have one-arm cable laterals or incline one-arm laterals. Since alternating arm exercises is working so well, can I alternate all the exercises that have substitutes listed?

A: That was a perfect question to go with the first one—and based on our discussion of adaptation, absolutely. Shake things up! In fact, we do that often for many muscle groups. Doing something a little different can be a killer get-bigger trigger! One of our favorites is what you list—alternating one-arm cable laterals with incline one-arm laterals at every other delt workout. It’s a great way to get some variety into your routine and hit the muscle with a slightly different stimulus—cable vs. dumbbell—in the stretch position. [Read more…]

Filed Under: X Files Tagged With: 3d hit, 3d muscle building, 3d pof, adaption, alternative exercises, get-bigger trigger, mike westerdal, muscle building, protect your family, real life self defense, self-defense, x-traordinary arms

5 Tips for More Muscle Mass

JL Speed Curls - Last-Set Roulette for new Freak on Your Physique

Q: All the info I’ve read on full-range Positions of Flexion makes total sense. It’s a killer concept, and I’m so psyched to use it. My problem is time. Even though your POF [bodypart] routines are only about six sets, I only have time for half that [maybe 3 sets for each bodypart]. I don’t want to use only the Ultimate Exercise because I see the superiority of training the three positions for total development. Or should I try just the Ultimate Exercise for each muscle and use POF on only certain bodyparts?

A: Using the Ultimate Exercise for each bodypart in a program is one way to go. Your idea of using full POF on one or two bodyparts is a good one. Simply add one set of a stretch- and one set of a contracted-position exercise for those two muscle groups. For example, for chest, the Ultimate Exercise is decline presses… [Read more…]

Filed Under: Uncategorized Tagged With: 3d hit, 5 tips for more muscle mass, arm specialization, bodyweight training, build mass, fiber activation, full-range pof, full-range positions of flexion, growth fibers, hypertrophic, lock out, mass building, motivation, muscle mass, muscular, POF, pof workouts, positions of flexion, size surge program, static hold, tension time, time under tension, ultimate exercises, warmup sets, X Reps, x spot, x-rep partials

Pose to Grow?

Steve (ectomorph) and Jonathan (mesomorph) - Sets, Reps, and Muscle-Size Success

Q: I’ve read that you can tense your muscles enough so that you can essentially pose to grow. But there’s no resistance involved at all, so I really don’t see how that’s possible. What do you guys think?

A: We used to be skeptical too, but we always notice that as we begin getting in shape and start flexing more as we check our progress (whether it’s in front of a camera or our bathroom mirrors), our muscularity increases quickly.

We thought it was just a coincidence, and that our training and diet were primarily responsible for our accelerated gains—and we were probably right for the most part. But a study we’ve discussed before suggests that flexing a muscle for extended periods does indeed help make your muscles larger and more detailed… [Read more…]

Filed Under: X Files Tagged With: 3d hit, 3d muscle building, anabolic fasting, arnold, blood flow blockage, bodybuilders, brad pilon, eat stop eat, flexing, gains, get ripped, grow, gymnasts, intermittent fasting, occlusion, pose to grow, posing, positions of flexion, progress, progressive resistance, pumping iron, static flex, static hold, study, team universe, time under tension, x-traordinary arms

The Stretch-Strength Link

JL 3D Biceps Exercises - Triple-Hit Anabolic Reload

Q: I’m loving the 3D HIT program [listed in the X-traordinary Arms e-book]. Every bodypart is growing, my strength goes up at almost every workout, and I’m only in the gym for 45 minutes. So far, it’s sweet! My question is, Shouldn’t the stretch exercise be last in the 3D sequence: midrange, contracted, then stretch? I’ve read that stretching a muscle makes it weaker right after, so it only makes sense that you should do the stretch-position exercise last instead of before the contracted-position exercise; otherwise, you’ll be weaker on the contracted move. Am I off base here?

A: Either order works well for stimulating growth, and it’s good to mix it up for more adaptation (growth). But we’ll give you our reasoning for why we think the standard order (see the pics below) is best for optimum hypertrophy (fast mass) with regard to the stretch-strength link. Take biceps as an example. The standard 3D POF program is barbell curls, incline curls, and concentration curls—in that order. [Read more…]

Filed Under: X Files Tagged With: 3d hit, 3d pof, anabolic, continuous tension, force, growth stimulation, muscle fibers, myotatic reflex, occlusion, Russian study, Science and Practice of Strength Training, stretch effect, stretch overload, stretch-strength, testosterone, testosterone replacement therapy, trt, Vladimir Zatsiorsky, William J. Kraemer, x-traordinary arms

3D HIT Question

Q: In the 3D HIT program [listed in the X-traordinary Arms e-book], you say to end each bodypart with one slow, higher-rep set of an isolation exercise for tension and occlusion. You also mention drop sets for those exercises. Which is better, one higher-rep set or a drop set?

A: Keep in mind that doing a drop set is a volume increase because it’s two sets back to back. For example, on concentration curls for biceps, you do a set of 10 reps to exhaustion, grab a lighter dumbbell, and immediately rep out again, getting about six more reps. Is that better than one set of 12-15 reps? That depends…

[Read more…]

Filed Under: X Files Tagged With: 3d hit, 3d hit question, anabolic fasting, arm exercises, arm training, brad pilon, continuous tension, drop sets, eat stop eat, efficiency-of-effort, endurance fibers, explosive reps, fast-twitch, high-threshold fibers, intermittent fasting, muscle growth, rep cadence, size principle of muscle fiber recruitment, slow-twitch, volume, x-traordinary arms

Specialize for Super Size

Lawson incline flye stretch

Q: I got the X-traordinary Arms e-book, but not for the arm routines (although they are great, and I learned a lot from them). I got it for the 3D HIT program, which is absolutely fantastic (I’m done in about 45 minutes!) and is working really well for me. Anyway, my arms are good; it’s my chest that needs work. You’ve said that the 3D HIT program is perfect for specializing on one or two bodyparts other than arms. I haven’t put in any extra chest work yet. What would you suggest?

A: Yes, because of the efficient abbreviated nature of 3D HIT, it’s perfect for rotating in specialization routines for one or two bodyparts. It’s so efficient because it has you train each muscle with one work set in each position of flexion for full-range work, a minimum for continuous full development. That leaves more fuel for concentrated work on weak areas, which, in your case, is chest.

[Read more…]

Filed Under: X Files Tagged With: 3d hit, abs, arm routine, blood flow hack, chest exercises, chest specialization, chest workout, full-range positions of flexion, iso abs, miracle fix, pecs, pectorals, specialize, super-size, x-traordinary arms

One-Set Triple HIT for Shocking New Muscle Growth

JL 3D Biceps Exercises - Triple-Hit Anabolic Reload

Q: I’m into high-intensity training, doing one all-out work set per exercise. But I just read your 3D Muscle Building e-book and see the logic in Positions-of-Flexion mass training. Do you think I could combine the two and get good mass results doing one work set for each of the three positions for each bodypart? Like, for my quads, I would do squats (midrange), sissy squats (stretch), and leg extensions (contracted), one all-out set for each.

A: That’s an excellent way to get acquainted with the mass-building power of 3D POF. In fact, we’ve used a similar program over the winter years ago with good results. The only problem was that when motivation was low, which it can be when it’s cold outside, gains aren’t so great. To make that 3D triple HIT approach build muscle as quickly as possible, you have to be gung-ho and train every work set like it’s the last set of your life. Summer is probably a better time to lock in that mindset.

[Read more…]

Filed Under: X Files Tagged With: 20 pounds in 10 weeks, 3d hit, 3d muscle building, 3d pof, anabolic after 40, arm training, arm workout, big arms, bodyweight training, free e-book, high-intensity training, hiit, hit, mass building, motivation, muscle growth, positions of flexion, summer training, summer workout, tension time, winter training, winter workout, x-traordinary arms

Burst Training for Muscle-Mass Gaining

Mike Mentzer in shape outside - Burst Training for Muscle-Mass Gaining

Q: You recently referenced Mike Mentzer, and I’m wondering if you guys have ever trained with his HIT style. One-set-to-failure training seems to work for some people, and I know Mentzer’s training evolved into that after he stopped competing. Have you tried it or something similar?

A: One of Steve’s early influences was Mike Mentzer. He trained with Mike’s Heavy Duty style in his 20s, and even won his first bodybuilding contest using a Positions-of-Flexion version of Heavy Duty that he devised (more on that below)… [Read more…]

Filed Under: X Files Tagged With: 3d hit, 4X, 4x pof, adaption, arm specialization, burst training, change to gain, contracted, free e-book, gaining, heavy duty, hiit, hit, mass gaining, midrange, mike mentzer, muscle mass, new muscle, physique, POF, pof hit, positions of flexion, sarcoplasm, sarcoplasmic expansion, specialization, stretch, x arms, x-traordinary arms

The First-Set Secret to Muscle Size

Jonathan Cable Crossovers - The First Secret to Muscle Size

Q: I have a hard time feeling warmed up for my first heavy set. I’ve tried three progressively heavier warmup sets before my work set, but I still don’t feel ready to blast on my first work set on most exercises. That’s a problem because it is my only work set, as I’m using your 3D HIT program [listed in X-traordinary Arms]. It’s like I’m wasting my big midrange exercise. Should I do two work sets for insurance?

A: We believe that not being warmed up properly is one of the biggest reasons high-intensity programs fail to build much muscle. Being completely “warm” for your first work set is important on any program, but it’s especially critical on one-work-set-per-exercise routines like our 3D HIT. We’ve got a couple of solutions for this first-set secret to muscle size… [Read more…]

Filed Under: X Files Tagged With: 3d hit, 3d muscle building, Joe Horrigan, POF, positions of flexion, secret to muscle size, soft tissue center, x-traordinary arms

New 3D HIT: More Muscle, Less Time?

3D Triceps Exercises - New 3D HIT: More Muscle, Less Time?

Q: I’ve been checking out a lot of the high-intensity-training (HIT) stuff on the Web. Using one all-out intense set per exercise makes a lot of sense. But doing only one exercise per bodypart, as in most HIT programs, does not make sense to me. That’s why I want to try the more abbreviated HIT approach combined with 3D POF [training each muscle in three positions for full-range activation]. Any suggestions?

A: What you’re talking about is a key reason 3D Positions of Flexion evolved. It attacks the full contractibility range of a muscle for maximum fiber recruitment as well as [Read more…]

Filed Under: X Files Tagged With: 3d hit, 3d muscle building, contracted, every-other-day, full-range, high-intensity training, hiit, hit, midrange, POF, positions of flexion, Steven J. Fleck Ph.D, stretch, Ultimate Mass Workout, William J. Kraemer

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