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More Muscle Mass With This Exercise Order

Steve doing dumbbell flyes in his home gym

Q: The Old Man, Young Muscle program has me finally putting on some size. I think I was overtraining and not using the right exercises for age 55. You recently mentioned that you do full [three-exercise] Positions-of-Flexion mass routines for some lagging body parts. I would like to do that too. Do you recommend doing the stretch move then a contracted exercise to finish or vice versa?

A: That’s a great question. The order of your add-on exercises can make a big difference, and both ways have benefits—but one is superior. [Read more…]

Filed Under: X Files Tagged With: best exercise, best exercises, exercise sequence

Only One Key Exercise for Mass?

Jonathan Lawson doing incline dumbbell flyes

Q: I’ve been following your newsletters. Interesting ideas. One question I have is that you talk about emphasizing the ideal exercise for mass for each target muscle, but then say that you follow it with a less efficient one. Why not just do the ideal exercise only for all sets and then move to the next muscle?

A: We’ve found that different exercises can have unique mass-building effects—and research backs that up… [Read more…]

Filed Under: X Files Tagged With: animal study, best exercise, ideal exercise, key exercise, mass building, muscel fiber recruitment, muscle hypertrophy, muscle size, Steven J. Fleck Ph.D, strength gains, William J. Kraemer Ph.D

Round Delts: Best Exercise

Q: In 3D Muscle Building you have incline one-arm laterals or one-arm cable laterals as the stretch move for the side-delt head. Is one better than the other? They feel completely different to me, and I just want big round delts, so which is the best exercise?

A: Both provide resistance on the medial-delt head when the arm is across the front of the torso. You don’t get that with standard lateral raises because of gravity and your arm positioning—at the bottom of the stroke, your arms are perpendicular to the floor with delts resting (zero resistance).

[Read more…]

Filed Under: X Files Tagged With: 3d muscle building, anabolic environment, best exercise, build muscle, burn fat, delt exercises, delt workout, growth stimulation, lean mass, medial head, muscle mass, round delts, shoulder exercises, shoulder workout, side delts, stretch position, testosterone

One-Exercise 2-Way Blast for New Muscle Mass

Jonathan Lawson decline presses -One-Exercise 2-Way Blast for New Muscle Mass

Q: In a previous e-zine you mentioned combining two workouts with different bodyparts, such as chest and back with delts and arms. And you suggested using an X-centric set for each exercise in a Positions-of-Flexion routine. I was thinking about your first e-book, The Ultimate Mass Workout, which I.D.s the best exercise for each muscle. How about doing only those exercises, one regular set followed by an X-centric set? That way you focus on the ultimate exercise and get some power and density work as well as standard speed and slow-mo reps.

A: Sounds like a great plan. And you’re right: focusing on only ONE “best” exercise for each muscle would help you zero in and provide the most mass bang for your effort buck… [Read more…]

Filed Under: X Files Tagged With: 2-way blast, belly fat burn, best exercise, blood-flow, fat loss, fiber activation, full-body workout, hormones, mass blast, muscle mass, new muscle mass, POF, positions of flexion, tension time, ultimate exercises, Ultimate Mass Workout, x-centric

The Best Exercise for XL Triceps Size

Q: I’ve learned a lot from the X-traordinary Arms e-book I received with Anabolic After-40; however, I’m a hardgainer with limited recovery ability, so I’m looking for the single best exercise for triceps, one that hits all three heads. I also have your Ultimate Mass Workout e-book, in which you discuss the single best exercise for each bodypart. For triceps you list close-grip decline bench presses, but those don’t work for me. I just don’t feel my triceps. Any other suggestions?

A: Usually when someone doesn’t feel an exercise it’s because another muscle group is taking more of the stress, like chest and delts on close-grip bench presses. Also, neuromuscular efficiency may be deficient in the target muscle—your triceps are low in nerve-to-muscle connections. [Read more…]

Filed Under: X Files Tagged With: arms, best exercise, POF, specialization, triceps, triceps size, x arms, x-traordinary arms

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