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Body Type and Mass Gains

Steve at age 15 compared to age 62

My friend and colleague Doug “Mr. Universe” Brignole recently said something that had me rewinding to years ago when I reported on a study that verified his point… [Read more…]

Filed Under: X Files Tagged With: ace-2, ace-dd, body types, colakoglu, density training, ectomorph, European Journal of Applied Physiology, hardgainers, heavy sets, high reps, mass gains, mesomorph

Muscle-Mass Multiplier

Muscle fiber illustration on Jonathan's arm while curling

Should your dominant muscle-fiber type determine how you train for mass? [Read more…]

Filed Under: X Files Tagged With: ace-2, ace-dd, anaerobic, ectomorphic, European Journal of Applied Physiology, fiber type, hardgainers, mesomorphic, muscle mass, tension time

New Size Surprise for Hardgainers

Jonathan Lawson and Steve Holman flexing - New Size

Q: I just started the Size Surge program for some new size this year, and it feels great so far. I love the workouts. One problem I’m having is that on some exercises that I’m supposed to pyramid the weight up, I don’t get enough reps on the second heaviest set. For example, on dumbbell presses, my reps go 9 and then 4 or 5 after I add weight. Should I just keep doing that, use the same weight on both sets or what?

A: We’ve answered a similar question concerning barbell curls before, and we suggested using the same weight on both sets; however, that’s a single-joint move. It sounds as if you’re having problems pyramiding on the big compound, or multi-joint, exercises, which is common for thin guys looking for muscle size… [Read more…]

Filed Under: X Blog Tagged With: ace-2, ace-dd, body types, colakoglu, endurance fibers, European Journal of Applied Physiology, hardgainers, mass building, muscle gains, nerve-to-muscle connections, new size, pyramiding, pyramids, reverse pyramid, size surge program, tension time

Intensity for Muscle Immensity?

Q: I’ve been reading your e-zine for years, and I have almost all of your e-books. Great info, and thanks to you I have a lot of new muscle. 3D POF is great! My question is about rep ranges. You’ve talked about using lower reps, medium reps, and higher reps. I’ve read that the key to muscle growth is intensity, and that rep ranges don’t really matter. Can’t I just keep doing about eight to 10 reps, the best range for muscle growth, on all my exercises and train intensely, to failure, to make the best gains? Do I really need different rep ranges?

A: While intensity is the big key to forcing muscle growth, there is no doubt that the predominant fiber type in a particular muscle dictates its best rep range for fastest size gains.

[Read more…]

Filed Under: X Files Tagged With: 3d muscle building, 3d pof, ace-2, ace-dd, anabolic response, anaerobic, continuous tension, efficiency-of-effort, endurance fibers, endurance-oriented fibers, fast-twitch, fiber type, fiber types, hardgainers, hypertrophy, hypertrophy hierarchy, intensity, jonathan lawson, max force, muscle growth, new muscle, occlusion, POF, positions of flexion, rep range, size gains, slow-twitch, Steve Holman, stretch overload, supersaturation, tension time, testosterone

New Density for Muscle Immensity Workout

Jonathan most muscular - New Density for Muscle Immensity Workout

I just saw Jonathan’s new read-me page about XRX and the workout he is now using. I turned 48 and am making the best size gains of my life with the [high-rep-set-first] Reload program. Is Jonathan’s similar? Is it better? Should I switch?

The reason Jonathan put together his new after-40 workout is that he Hates—with a capital H—high reps…

While he made amazing size gains when he first went on the high-rep-set-first program outlined in [Read more…]

Filed Under: Jonathan Lawson, X Files Tagged With: 20 pounds in 10 weeks, ace-2, ace-dd, anabolic after 40, anabolic reload, anaerobic, bodyweight edition, change to gain, colakoglu, endurance gene, extended tension time, fast-twitch, heavier training, Iron Man Training and Research Center, jonathan lawson, muscle immensity, muscle size, partials, POF, positions of flexion, size gains, Steve Holman, STX, x-rep partials, x-traordinary arms, xrx

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