With spring right around the corner, it’s time for a lot of us to start thinking about easing into a fat-to-muscle plan—so you’re sure to have an eye-popping look that first warm day you peel off your shirt (you want jaws to hit the dirt)…[Read more…]
Q: I’ve read X-treme Lean, and it makes sense to gradually lose fat so that no muscle is lost. Great e-book, excellent diets. But I also have the Super-Size Crash Course that contains The 2-day intermittent fasting diet [12-hour fasts two nonconsecutive days a week]. How can I combine those? Should I use the fasting method first?
A: That’s one way (there’s another way coming up). You can start with one 12-hour fast day a week…[Read more…]
Q: I need to get leaner, and I think I’d better start now if I want abs by springtime. I know I need to diet, but I don’t want to lose muscle. What’s the best way to build muscle and burn fat?
A: Many will say that you will lose muscle if you reduce your calories enough to burn fat, but we disagree…[Read more…]
Q: I was reading one of your newsletters I saved, and you were talking about how bad it was to see people using fast moves with ballistic reps in the gym. But I’m pretty sure I’ve seen you guys recommend fast reps recently. What’s the deal—are they good or bad?
A: There is research showing that a faster tempo can help engage more fast-twitch growth fibers; however, our speed, or X-celeration, method is not throwing the weights… [Read more…]
Q: The 10×10 method sounds great in a number of ways for building muscle size, but one concern I have is the lack of anabolic hormone stimulation. Aren’t heavy, low-rep sets best for that? Should I combine 10×10 with heavier workouts to get that essential anabolic environment for best gains?
A: While doing a number of heavy-weight, low-rep sets can contribute to anabolic drive and hormone release, it may not be the best or most-efficient route. According to a report from Jerry Brainum, three groups were compared, and all subject performed the squat: [Read more…]
Q: You’ve mentioned that the Anabolic Reload workouts are particularly effective at priming fast muscle growth if you’re overtrained. But how do I know if I’m overtrained? Is there any sort of “overtraining test?”
A: If you’ve been training fairly hard and heavy consistently for at least two months, we can almost guarantee you’re overtrained…
Q: At your suggestion, I’ve been including higher-rep sets in many of my workouts. I’m seeing much more size and vascularity. My question is, do sets of around 20 reps work because I’m getting growth in more slow-twitch fibers or are the fast-twitch ones getting larger as well?
A: Yes, both—and as bodybuilders, we want to maximize ALL hypertrophic pathways, even size in the slow-twitch fibers. Higher-rep sets also give you anabolic hormone surges…
According to Brad Schoenfeld, Ph.D., who conducts studies on muscle hypertrophy,[Read more…]
Note: The X Factor Interview is an excerpt from Iron Man Magazine.
What if you could pack on a solid five pounds of muscle almost every month? What would you look like one year from now? Are you kidding? Your physique would be outrageous! Radically different and unrecognizable because of so much extra muscle hanging off your joints. Well, in my estimation, Jonathan Lawson added at least five pounds of muscle to his already advanced physique in only one month—not one year, one month—and he’s been training for about 15 years. Add to that the fact that he did it while he was on a a low-calorie diet, and you can see the enormous muscle-building implications for you—especially if you’re not limiting calories, as he was. (Could you add even more, like 10 pounds of muscle, in one month if you followed his lead? Who knows?) [Read more…]
Q: I am a fan of your mass tactics like X-Fade, Static X and, of course, X Reps. You often list the ones you use in a workout, but often you list a 4X sequence as (4×10 + StatX). Do you do the [end-of-set] static hold on all sets, some sets or just the last set?
A: We never use those end-of-set mass tactics on more than the last two sets of a 4X sequence. And usually, it is only one unique set… [Read more…]
Q: In X-treme Lean you have the “High-Definition Workout” (pages 76-78), and you say to use it five days a week. I don’t think I’ve seen you recommend that many workouts in a row. What’s the reason [for five consecutive days of training]?
A: After training for photo shoots for 10 years off and on, we realized that one of the keys to getting lean is hormone-zone training, which is where you keep testosterone, GH and other anabolic, fat-burning hormones up as high as possible. [Read more…]