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Back-Attack Size Effects

Jonathan Lawson close-, parallel-grip chins - Ultimate Exercises for Mass

Q: You have V-handle pulldowns as the Ultimate Exercise for lats [in the X-traordinary X-Rep Workout]. I do those for the power pyramid then wide-grip pulldowns for a density drop set. But I feel the wide-grips in my lats more. Can I reverse the order and do the wide pulldowns for the pyramid, then the V-handle pulldowns for a density drop set?

A: Absolutely! Your question is similar to one we had for chest before. In that case, we suggested switching the order at every workout to emphasize a different line of force for optimal size effects. You could do that with lats also (and it will help your arms look huge too, as you’ll see in a moment)… [Read more…]

Filed Under: X Files Tagged With: back attack, back exercises, back workout, drop sets, gains, lats, midback, power pyramid, protect your family, pyramids, self defense, size effects, x-traordinary x-rep workout

Ultimate At-Home Back Exercise

Q: I just read through the updated Quick Start Muscle 2.0. Great info! I’m starting the new at-home workout immediately. One question: What is an incline row, and does it work mid back or lats?

A: Training at home can be a challenge, so we tried to include the best exercises for all muscle groups in the at-home workouts, especially the advanced ones…

And the incline row is in that best-of-the-best category. Why?  [Read more…]

Filed Under: X Files Tagged With: at-home workout, back exercises, fix your shoulder pain, home gym workout, incline row, jordon williamson, no more shoulder pain, quick-start muscle building 2.0, rick kaselj, shoulder pain, ultimate back exercise

One-Station Mass Attacks (Improvise for Muscle Size)

Q: My gym always seems to be crowded—and people “camp out” on equipment. It’s hard to work in because I’m using the 4X method and rest only 30 seconds between sets (I love the Positions-of-Flexion version). Should I just lengthen my rest times to work in on a piece of equipment?

A: If you can’t beat ’em, join ’em. In other words, you can “camp out” on equipment too—sometimes you can do your entire POF 4X bodypart routine in one spot. For example…

[Read more…]

Filed Under: X Files Tagged With: 3d muscle building, 4X, 4x method, 4x pof, arm exercises, back exercises, belly fat burn, biceps, biceps workout, cardio, diet, fat burning, fat loss, full-range training, hormones, improvise, lat exercises, lats, lose weight, mass building, metabolism, POF, positions of flexion, triceps, triceps exercises

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