brad pilon Archives

Reverse 10×10 Mass Workout

Q: I’ve been intrigued by the recent 10×10 newsletters and jumped in to give it a try. In your learned opinion, if one were to perform a reverse 10×10 using that technique with the maximum weight possible in decreasing amounts throughout the 10 sets, would it constitute overtraining and negate the activation of the type-2A muscle fibers’ endurance component? I was thinking you would get at both the “power” AND the “endurance” functions of the type 2As better this way. I would only use each big Ultimate Exercise for every bodypart [as outlined in the 10×10 e-program].

A: A reverse 10×10 pyramid means you reduce the weight on each set. And you do each of those 10 sets of 10 reps to exhaustion. First, that’s 10-all-out-sets approach is a very different animal than standard 10×10 style, which is taking a weight you can do 20 with, but you only do 10, rest 30 seconds, do 10 more, and so on till you complete 10 sets—first sets are easy, last few are brutal. [Read more…]

Trouble with Decline Bench Press

Q: I’m having trouble with decline bench press (midrange position for chest). I get 10 reps on my first work set and eight on the second. I’ve tried to do X-Rep partials at the end of the second set, pulsing below the midpoint, but I was too weak. I didn’t have any strength left to do X Reps. Is there something I’m doing wrong? Why am I weak at that point? Also, on some exercises, I fail at 10 reps on the first set and then can barely do six reps on the second. Is that normal?

A: X Reps are difficult for different people on different exercises. It depends on individual neuromuscular efficiency in each specific target muscle. You may have that type of weakness in your pecs or one of the synergist muscles (triceps or front delts on press moves) if you struggle with decline bench press… [Read more…]

Pose to Grow?

Q: I’ve read that you can tense your muscles enough so that you can essentially pose to grow. But there’s no resistance involved at all, so I really don’t see how that’s possible. What do you guys think?

A: We used to be skeptical too, but we always notice that as we begin getting in shape and start flexing more as we check our progress (whether it’s in front of a camera or our bathroom mirrors), our muscularity increases quickly.

We thought it was just a coincidence, and that our training and diet were primarily responsible for our accelerated gains—and we were probably right for the most part. But a study we’ve discussed before suggests that flexing a muscle for extended periods does indeed help make your muscles larger and more detailed… [Read more…]

3D HIT Question

Q: In the 3D HIT program [listed in the X-traordinary Arms e-book], you say to end each bodypart with one slow, higher-rep set of an isolation exercise for tension and occlusion. You also mention drop sets for those exercises. Which is better, one higher-rep set or a drop set?

A: Keep in mind that doing a drop set is a volume increase because it’s two sets back to back. For example, on concentration curls for biceps, you do a set of 10 reps to exhaustion, grab a lighter dumbbell, and immediately rep out again, getting about six more reps. Is that better than one set of 12-15 reps? That depends…

[Read more…]

Workouts Too Draining? Reduce Training, Start Gaining—BIG

Q: I’ve been super motivated the past few months and really hitting it hard in the gym using a version of a Heavy/Light program you guys have talked about before. I couldn’t stand to do a back-off week, though, so I think I’m overtrained. Do you think reducing to two exercises per muscle is a good idea? Should I still do heavy/light?

A: Your nervous system is probably hammered. We know, we know—you don’t want to lose any muscle or strength. So here’s what we suggest…

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Best Mass Moves for High-End-Hypertrophy Hits

Q: I just started using the 30-20-15 [TORQ] method on one exercise for each muscle. I do the other exercises as regular sets or 4X. The higher reps really feel incredible. What a great pump and deep fiber hit. My question is, Which exercise is best for 30-20-15—midrange, stretch or contracted?

A: As we’ve mentioned before, the angle of pull is different on each of midrange, stretch, and contracted exercises, so fiber activation can be unique as well.

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Convert New Muscle Strength to Serious Muscle Size

Q: I’ve been using the Power Pyramid Program (Chapter 2 in the Freak-Physique Stretch-Overload Workout e-book) for six weeks. I’m getting incredibly strong, but I’ve only gained about four pounds of muscle. I realize it’s a muscle strength workout with a size side effect, but now I’m ready to use my new strength to go for major muscle mass. I also want to get leaner. I’m 5’10” and weigh 200 pounds with 14 percent bodyfat. What type of routine should I follow? I really like using Positions of Flexion in the Power Pyramid Program. Can I just alter that routine somehow for my new goals?

A: Ah, so now that you’re strong like an ox, you want to get even bigger with some leanness to boot. Sounds good, and it can and will happen. You just need to take your new power in a slightly different direction—still using the multi-angular attack of POF, but altered so you pack on the most muscle size—complete development from origin to insertion.

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Top 3 In-the-Gym Fat-Burning Tricks

Q: What can I do during my workouts to get leaner right now? I have some pounds to lose, especially around my middle. My goal this year is to see abs all summer, so I want to get rid of the fat fast.

A: You may be doing some of these things already, but here are our top-3 tips to ramp up fat burning in your weight-training workouts (of course, you also have to adjust your eating to make these tricks super-effective):

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8 Tips to Drop Fat and Build Mass—Summer’s Coming Fast

Q: The first day of [meteorological] spring slapped me in the face. My abs are gone and I feel “loose,” as in soft. I need to drop fat, especially around my middle, and add some hard muscle—like right now. How do I get it going and see abs?

A: Don’t panic. You still have about 12 weeks until summer. But because fat-loss is a slow process—if you want to hold and even gain muscle—you need to start NOW.

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The Truth About Losing Fat and Gaining Muscle

Q: From all I’ve read and experienced, losing bodyfat is all about reducing calories. If you take in fewer calories than you burn every day, you lose weight; if you take in more calories than you burn each day, you gain weight. To me, that means The Ultimate Fat-to-Muscle Workout has to require reduced calories or it can’t work. But then there’s nothing left to build muscle. I’d really like to know the truth about losing fat and gaining muscle. Comments?

A: Your energy equation is exactly why the Fat-to-Muscle program works. It can create a fat-burning calorie deficit, but not by forcing you to run extra miles every day; it stokes your metabolism so you use more energy, or fat, even at rest…

[Read more…]