boost testosterone Archives - Page 2 of 3

Best Chisel-Your-Chest Exercise

Q: I’ve been using cable crossovers as my contracted-position exercise in my 3D Positions-of-Flexion chest routine. I do them last for tension, occlusion, and a final pump, but I’m not getting the right feel and not seeing much of a pump. Do you have any form suggestions to make them better?

A: Cable crossovers are a good contracted-position chisel-your-chest exercise—if you have decent nerve-to-muscle connections in your pec muscles. Those who don’t tend to shift the torso forward and backward during the exercise, to bring in more front delts and even lats. We prefer a similar exercise that forces strictness… [Read more…]

Stairway to Mass

Q: You’ve said that to get the best muscle-size gains, you have to use both power and density to build both sides of the 2A muscle fibers. But in The X-traordinary Size Surge Workout program, it looks like it’s all power with no endurance [density] work. So how could it produce such spectacular results in Jonathan?

A: The Size Surge program does have a dominant power emphasis, especially in phase 1, the anabolic primer segment. But there’s also some density, or endurance, work (and it expands for bigger mass gains, as you’ll see)…

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Arm Immensity with Ultimate Density

Q: I’m on The Ultimate Power-Density Mass Workout [pages 25-28 of that e-program], and I look and feel much bigger already. Thank you! My problem is that on some of the last isolated exercises I lose touch with the muscle, like on concentration curls for biceps. Arms have always been a problem area for me. Should I do a second double-drop Density set for that exercise?

A: Interesting that you should mention concentration curls, as we’ve found that getting the best Density effect on the contracted-position exercise for many muscles, like biceps, works best with a cable move.

What? Aren’t free weights best because they have more negative resistance due to zero weight-stack drag? Well, free weights are usually best for the big midrange exercises that trigger the max-force mass-building component—like presses and rows…

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4 Intense Fat-Loss Tips

Q: I need to lose fat quickly, and I’ve been reading a lot about interval cardio training. I want to try it, so how would you suggest I work it into my program? I just started using the Heavy/Light 10×10 Workout based on one of your recent newsletters that made it sound great.

A: As we’ve said, high-intensity interval cardio is like doing another leg workout, so you must be cautious. For those who don’t know what HIIT is, a good example is sprinting the straight-aways and walking the curves on a running track.

You’re alternating anaerobic work, all-out sprints, with active rest, walking. Studies show that it’s an exceptional way to burn bodyfat for a number of reasons…

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The I-Hate-Squats Workout

Q: I’m so frustrated. I constantly hear and read bodybuilders saying that you have to do free-bar squats to get big. You even put squats as the Ultimate Exercise for quads in your Ultimate Mass Workout e-book. It’s supposedly the best quad exercise and also stimulates overall mass gains. But I always get hurt when I squat heavy. My lower back craters, and I’m tired of it. Can’t I just use leg presses instead?

A: Some trainees simply aren’t built for free-bar squats. Because of leverage factors—usually long legs, the upper body pitches forward, which can put the lower back at risk. Heavy weights also compress the vertebrae. (Is it really beneficial to have 500 pounds sitting on your shoulders pushing down on your spine? Hmm.)

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Bigger, Rounder Attention-Grabbing Shoulders

Q: Broad shoulders get girls’ attention, but mine are narrow. And on top of that, my delts are flat. Should I do more presses to round them out? I notice in 3D Muscle Building that you have presses as more of a front-delt midrange exercise. Aren’t they good for side delts, too? BTW, I love 4X mass method and am using it almost exclusively.

A: Overhead presses primarily train the front-delt heads. Plus, they can impinge the shoulder capsule if performed incorrectly. That’s why we generally suggest doing them at the end of our delt routine. A good Positions-of-Flexion full-range shoulder hit, 4X style on every move, would be…

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Indirect Muscle Mass Effect: Boost Your T for Hypertrophy

Q: I’ve been reading that testosterone is the key muscle-building hormone, so what is the best way to get it up?

A: “Get it up?” Perfect way to end your question about testosterone. LOL! Arthur Jones, the 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.”

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Odd Way to Pack On Muscle Mass as You Torch Fat

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…

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The ultimate change-to-gain tactics for muscle size

Q: I get confused. Should I try to change exercises at every workout to keep my muscle adapting and growing?

A: The problem is that your body really needs to adapt to a movement pattern over the course of a few workouts before you change exercises—at least that’s the theory… [Read more…]

Arnold’s Winter Training Routine

Q: I want to get strong over the winter. I heard that that’s what Arnold used to do. I know that if I get strong, I will eventually get bigger, which was how the Oak did it. What’s the best workout for that?

A: First let’s get some insight into Arnold’s winter training routine. Former IRON MAN Publisher John Balik was there, often training with Arnold, and this is what he had to say about it: [Read more…]