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Super Split for Size and Strength

Screaming deadlifts

Q: I’m a big fan of your workouts and have purchased most of your e-books. Thanks for all the advice and keep up the inspiring work! I have a 15-year-old son who’s starting to get serious about lifting. He wants to play football, so he’s looking to improve his overall size and strength.  Would you recommend your 4X Mass Workout for him? I’m trying to figure out which of your programs would be best for someone his age.

A: For football, your son will want to concentrate on building strength and power with size as an after-effect. The 4X Mass Workout is primarily for muscle mass with less of a strength emphasis… [Read more…]

Filed Under: X Files Tagged With: 4x method, anabolic acceleration, anabolic drive, bad gas, biotrust, football, free probiotics, free supplements, hormones, positions of flexion, pro-x10, probiotics, size and strength, Size Surge, training for teenagers

Add Forward-Lean Laterals for Shoulder Size

Jonathan Lawson seated laterals - Don't Want to Feel Like a Weakling

Q: In many of your workouts, you suggest forward-lean laterals. What are those, and why should I use them instead of regular standing lateral raises [for medial-delt-head mass]?

A: The deltoid is a unique muscular structure. It controls the movement around a ball-and-socket joint, so the fibers wrap around the area in bundles, moving in many directions. You can see that in this photo of Jonathan… [Read more…]

Filed Under: X Files Tagged With: 3d pof, anabolic acceleration, bullet-proof shoulders, delt exercises, delt workout, emg studies, forward-lean laterals, larry scott, mr. olympia, mri studies, no more shoulder pain, rick kaselj, shoulder exercises, shoulder pain, shoulder workout, wide shoulders

Five Pounds of New Muscle Fast

Jonathan Lawson barbell curls - 2 Tips for Unstoppable Arm Size

Q: I’ve been reading about the fascia-expansion supersets, and it makes a lot of sense. A friend of mine is using it, and he’s added five pounds of new muscle fast—in a month! He looks more ripped too, with veins everywhere. I want to try it, but I train after work at my gym, and it’s pretty crowded. I don’t think I can superset. Should I just give up on the idea of fascia expansion for now?

A: In our X-Rep Update #1 e-book we provide a solution. The key to fascia expansion and building new muscle fast is a big-pump exercise followed by a full-stretch movement. That allows you to stretch the muscle encasement, the fascia, due to elongating the muscle after it’s full of blood… [Read more…]

Filed Under: X Files Tagged With: 3d muscle building, 3d pof, 3d positions of flexion, 6-pack abs, anabolic acceleration, fascia expansion, five pounds, heavy biceps, light biceps, massthetic, massthetic arms, muscle fascia, new muscle, new muscle fast, occlusion, positions of flexion, ripped, six-pack abs, statc, static holds, stats, straight pof, supersets, x-rep update

Quick Starter Workout

Q: I’m interested in building up my body. I’ve been visiting some workout forums, and lots of people are recommending your quick starter workout. Can you explain why it’s so good? Will it work for me? I want a new body, but I don’t want to look like the Incredible Hulk or anything. Maybe Captain America or Thor, though. Lol.

A: The quick starter workout you’re referring to is our Quick-Start Muscle-Building Guide, and it has you begin with a two-week break-in program, using the basic exercises, like squats, bench presses, etc., one to two sets each (all exercises are fully explained with printable start-and-finish-position illustrations).

It’s a full-body workout that takes about an hour on Monday, Wednesday, and Friday, and it’s geared to upregulate your nervous system and coordination quickly so you can start building muscle immediately after this two-week “learning” phase. Then you move to something more unique to accelerate gains…

[Read more…]

Filed Under: X Files Tagged With: anabolic, anabolic acceleration, anabolic environment, becky holman, before and after, beginner workout, break-in workout, captain america, comeback, comeback workout, continuous tension, fast mass, fast-mass workout, full-body workout, hulk, hypertrophy, incredible hulk, lean muscle, male hormones, massthetic, max force, muscle-building, muscular tension, physique, quick starter workout, quick-start muscle building, steroids, tension time, testosterone, thor, women, women's workout, workout for women

10X Fat-to-Muscle Workout

Q: I’m using The Ultimate Fat-to-Muscle Workout because I need to get ripped quick. It feels great, I’m seeing more muscularity, and people are commenting on how lean I’m getting. The thing is, I’m really sold on 10×10. I just bought and read The Ultimate 10×10 Mass Workout, and it sounds awesome. I even tried it on arms, and mine just blew up bigger than they’ve ever been. My question is, Can I add 10×10 to the Fat-to-Muscle Workout somehow?

A: We can tell you’re very motivated, and that’s more than half the battle to getting the ripped, eye-popping physique you’re striving for. You just have to be careful not to overtrain. That said, keep in mind that the 10×10 method is very taxing, which is why we usually suggest you use it on one Ultimate Exercise per bodypart, no other work for that muscle.

[Read more…]

Filed Under: X Files Tagged With: 10x fat-to-muscle, 10x10, 10x10 method, 10x10 workout, 4X, anabolic acceleration, burning fat, density, fat burning, fat loss, fat-to-muscle workout, motivation, negative-accentuated, positions of flexion, ripped, stretch overload, testosterone, triple-shredded, Truth About Testosterone

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

Stretch Overload Results

Q: In the first chapter of the Freak-Physique Stretch-Overload Workout e-book [The Latest Stretch-Overload Research] you mention the animal study that produced a 300 percent muscle mass increase after one month of stretch loading. That is incredible, but are there any other studies that show stretch overload results?

A: When it comes to stretch-induced muscle growth, we always mention that particular animal study because it’s the most impressive—triple sizing a muscle after a month’s worth of stretch-overload “workouts” is phenomenal! And it shows the importance of stretch-position exercises for triggering extreme muscle size quickly. Stretch overload results can be pretty phenomenal.

[Read more…]

Filed Under: X Files Tagged With: 3d pof, anabolic acceleration, animal study, belly fat burn, bird study, contractile velocity, fat loss, force-generation, freak physique, hypertrophy, jerry brainum, lean mass, mini-x reps, muscle growth, muscle mass, myoblast proliferation, POF, positions of flexion, Power, research study, strength, strenth, stretch hold, stretch overload, stretch overload results, stretch-overload workout, weight loss, X Reps

Testo-Jack, Hyper-Hypertrophy Workout

JL Homegym Squats - Testo-Jack, Hyper-Hypertrophy Workout

Q: I’ve been reading that testosterone is the key muscle-building hormone. Does the hormone boost come from intensity, more reps or what?

A: Arthur Jones, 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.”

What that means is that you could train your legs hard and see size gains in other muscles, such as [Read more…]

Filed Under: X Files Tagged With: anabolic acceleration, arthur jones, Casey Viator, Colorado Experiment, freak-physique workout, Gabriel Wilson, hormone boost, hypertrophy, intensity, Jacob Wilson, Joe C. Hise, muscle growth, muscle-building hormones, Nautilus, ph.d, Randall Strossen, stretch overload, testo-jack, testosterone, Truth About Testosterone

Quick Hits for Muscle Size

Muscular delt and arm - Quick Hits for Muscle Size

Q: I just started the Size Surge Phase 1 workouts, and I like what I’m feeling so far. One concern is that I desperately need more muscle size in my shoulders, so I’m wondering if I can add some lateral raises to the Monday and Friday workouts.

A: The Size Surge Phase 1 program is three days a week, and the Monday and Friday workouts are already loaded with big exercises. We have a better idea for some delt specialization than adding to those two sessions. First, here’s the Phase 1 split: [Read more…]

Filed Under: X Files Tagged With: anabolic acceleration, delts, muscle size, nerve-to-muscle connections, neuromuscular efficiency, phase 1, quick hits for muscle size, shoulders, size building, Size Surge, specialization, testosterone

To Squat or Not

Jonathan Lawson squatting -To Squat or Not

Q: I’ve read a lot of your stuff over the years, especially when you had your daily training blog, so I have to ask: What’s the deal with squats? You’ve said before that they always injure you due to spine compression, and you’ll never do them again. But then I see them as the first quad exercise on leg day in some of your routines. You’re contradicting yourselves.

A: Not a contradiction; just another discovery. The way we used to do squats—building up to heavy weights over a number of sets with longer rests—produced more injuries than we care to remember. It was usually our lower backs that got jacked. As we found out the hard way over the years, having 350 pounds jamming down on your spine for even a few sets can do lots of cumulative damage. We’re living proof… [Read more…]

Filed Under: X Files Tagged With: 4x mass workout, 4x method, 4x squats, anabolic acceleration, anabolic accelerator, biotrust, build mass, cumulative damage, growth fibers, injuries, injury, lower back, muscle growth, new size, power squats, pro-x10, protein farts, spine compression, squat or not, squats, vascularity

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