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More Muscle Size: One-Set Wonders

Q: I just got your X-traordinary Arms e-book. Killer information, and I’m ready to use it to build mine into 19-inchers like Jonathan’s. My question is about the 3D HIT program in which you incorporate the arm-specialization routines. One work set for each exercise? You list a few more sets for arms, but I just can’t comprehend how one set could be enough for the other bodyparts. Can I add sets?

A: You can do anything you want, but be careful and monitor your progress. Building muscular size is all about experimentation. In fact, the 3D HIT program is our experiment into one-set-per-exercise intensity training. We’ve seen lots of research validating one-set training for building strength; however, as we explain in our e-books, packing on extreme muscle size is a different animal than merely building strength and a few fast-twitch fibers. There are different layers to attack when size is the goal. [Read more…]

Dumbbells or Bar for Triceps?

Q: The leadoff exercise for the triceps sweep workout [in the X-traordinary Arms e-book] is lying extensions, or skull crushers. You describe the best grip width and how to use an EZ-curl bar for more long-head involvement, but I don’t like loading up and dragging a bar over to my flat bench. Can I just use dumbbells for lying extensions instead of a bar?

A: Magnetic resonance imaging shows that lying extensions on a flat bench with a bar mostly stress the triceps’ long head, so we classify it as a sweep exercise in the X Arms e-book. You would think using dumbbells would be the same—but that’s not the case. [Read more…]

X-tra Eye-Popping Arm Size

Q: I got your Pre-Ex 3X e-book recently and tried it over the weekend. It’s an amazing method. It makes me feel like I’ve grown already, even if that (might?) only be in my mind. My question is about forearms. You don’t really have a pre-ex routine for that muscle group, and mine suck. What do you suggest?

A: Shame on us. Forearms are very important. In most short-sleeve shirts they are all you see, so they need to be freaky… [Read more…]

Curls for the Girls: Size Matters!

Q: I’ve been dating someone for about six months, so my training has been off and on. My arms shrink the fastest, but I’m starting to wonder if muscles even matter. I’ve been at this smaller size since I met her, and she says she’d rather I not work out and spend more time with her. Should I just train every so often to maintain what little size I have left? Any insight?

A: Not to sound like sexist pigs, but sometimes (most of the time) women don’t say what they mean—or maybe they just say what they think is nicer for your to hear. When it comes to girls and muscles, Steve has a story that’s similar to yours—but with a surprising end that may help you with your dilemma… [Read more…]

Grow Gargantuan Guns!

Q: Your Power-Density Mass Workout 2.0 [with Super TORQ] is the most riveting bodybuilding e-book I’ve read lately. I tried Super TORQ, and my pump was off the charts, with a lot of new soreness. I’m hoping it will add mass to my lagging arms, which brings me to my question: The workout split in that e-book, and 4X as well, has arm training only once a week (Wednesday). Can I add an arm day on Saturday? I don’t mind training five days a week if my arms grow.

A: You could try that. It would mean your arms get hit directly on Wednesday and Saturday, with indirect work from chest and back on Monday and Friday (like Week 1 below but with an added arm day on Saturday). [Read more…]

Huge Arms: Quick Hits for New Size

Q: I’m using the Direct/Indirect 4X Mass Workout [pages 30-32], so do I only do delts/arms once a week on Wednesday. My arms lag, and I think they need more. I’ve seen you recommend another arm workout on the weekends. I can’t do that, so I’m thinking about adding a biceps and triceps exercise to my Monday and Friday workouts, pushdowns after chest, and concentration curls after back. What do you think?

A: For readers unfamiliar, let’s first outline the Direct/Indirect 4X Mass Workout split and how we use it… [Read more…]

Bigger Arms in 1 Week—No B.S.

Q: You said in a previous newsletter that an X-centric Mass Workout user reported building bigger arms in 1 week, gaining a full half-inch gain in arm mass. Muscles can’t grow that fast. Sounds like full-on B.S. to me.

A: Not B.S. at all. It’s completely possible to have bigger arms in 1 week and did happen, as our X-Rep trainee reported. As we mentioned in a previous e-zine, X-centric-style training that emphasizes the negative stroke triggers much more muscle trauma than standard sets. That excess trauma can result in inflammation… [Read more…]

One Small Change for Big-Arm Gains

Q: I’m in phase 1 of the Size Surge Workout. I like it a lot, but I notice that I’m getting some wrist pain during barbell curls. Should I try a wider or narrower grip for more arm gains without the pain?

A: You’re extremely motivated. How do we know? Because you apparently read the Size Surge e-book up through phase 1 and stopped so you could attack that program. If you would’ve read further, you would’ve seen that Jonathan had the same problem and switched to dumbbell curls in phase 2… [Read more…]