Hypertrophy researcher Chris Beardsley has said that a muscle recovers after only 48 hours—but as Mr. America/Mr. Universe Doug Brignole noted, that doesn’t include the supercompensation “growth” phase, which occurs after damage is repaired… [Read more…]
Can I Train Each Muscle Once a Week for Mass?
Q: I have two questions. First, the photo from your 2005 using X-Reps and [Double-X Overload] is impressive for an ecto. How much did you weigh? Second question: Many bodybuilders in the gym train each muscle only once a week. Do you think that’s a good way to train if I increase my sets?
A: If I remember correctly, I weighed right around 190 in 2004, Jonathan was just under 200. The following year, adding DXO to our X-Rep workouts, I clocked in at 195, and Jonathan was 205. [Read more…]
1 Exercise Per Muscle for Ultimate Mass?
I’ve been asked why I use add-on moves after the ideal exercise for each muscle, while Mr. America/Mr. Universe Doug Brignole only does the ideal exercise and nothing more… [Read more…]
Mass Peak: Belly of the Beast
The last few newsletters I’ve been discussing researcher Chris Beardsley’s observations on how different parts of a muscle can grow. I won’t drop in his wordy, nerdy quote again, but I will paraphrase his science speak… [Read more…]
“Speed” Your Mass Gains
Q: I haven’t seen you mention Speed Sets in the newsletter. Are you still using them? You have them in Old Man, Young Muscle.
A: In the spirit of change to gain, absolutely. I generally do speed reps on the last set for a body part…
While studies show that the best rep tempo for building mass quickly is lift in one to two seconds, lower in three, using a different cadence can produce unique size effects… [Read more…]
Change to Gain Muscle Mass
Like a kid screaming “candy” at the grocery checkout over and over, I constantly harp on “change to gain”…
What does that mean? That there has to be something new in your workout for the muscular adaptation of growth to occur… [Read more…]
Confessions of a Psychotic Bodybuilder, #2
I mentioned that we as bodybuilders are somewhat “psychotic.” Sacrificing so much in an attempt to look swole is not exactly normal—but it does satisfy a certain alpha-male need.
I left off discussing the early version of my mass-building method Positions of Flexion and how it accelerated my gains. It actually helped me win a bodybuilding contest in my early 20s. Why did it work so well? [Read more…]
Heavy/Light for Mass/Strength?
Q: I remember working muscles twice a week, and we used the heavy/light method. Do you ever do that? Do you think it helps the muscle-building process? [Read more…]
Muscle Size vs. Serious Strength
In a previous newsletter I mentioned the importance of focusing on one thing in your workouts.
That’s called specificity of training. [Read more…]
Ultimate Muscle-Size Rep Range
When I’m not writing this newsletter, I’m usually working out, on a run, or answering emails—or napping from all that activity.
One common question I get is, “What’s the best rep range for building mass?” [Read more…]
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