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Q: I’m getting some wicked pumps with Pre-Ex 3X. But I’ve been reading about your high-tension-time training methods. Do you think using higher reps on the pre-ex exercises is a good idea so I get 60 to 90 seconds of tension time?
A: Interesting idea. Optimal hypertrophic tension time is said to be 40 to 60 seconds, and many researchers extend that to 90 seconds. Most bodybuilders do sets that last only around 20 seconds… [Read more…]
Q: I recently went from training heavy on everything to [moderate-weight] 4X. I’m convinced that it’s genius. I gained four pounds in two weeks. My question is, What do you think of doing the first set heavy with low reps, then do a 3X after? That should get both size factors, right?
A: That’s a great variation. Of course, it’ll take a bit longer because you have to do some warmup sets. Then you do your heavy set, followed by a 3X sequence. We have a similar power-pump style of strategy in The Ultimate Power-Density Mass Workout…
In the Basic Workout, you do one exercise per bodypart. For example, for midback you do this: [Read more…]
Q: I got your X-centric Mass Workout. Motivating info, and I messed around with some X-centric variations in my last workouts. Enjoying the new muscle soreness. I want to start using the Direct/Indirect X-centric Mass Workout [outlined in that e-book]. It has a standard heavy pyramid on the big exercises, last set X-centric. What do you think of using downward progression 4X instead with the last set X-centric?
A: For those who don’t have the X-centric Mass Workout e-book, the workout being referred to is Positions of Flexion, with a pyramid + X-centric set on the midrange exercise, a straight set or two on the stretch move, and a 4X sequence on the contracted-position exercise.
For example, for middle-lower chest it’s…
[Read more…]Q: My girlfriend likes to critique my body when I ask. She’s got a good eye for proportion—and if I look good for her, I get the benefits, if you know what I mean—LOL. Lately, she’s been saying my shoulders are too flat. I need more roundness and broadness. What do you suggest?
A: When you think about it, most barbell and dumbbell shoulder exercises are lacking—inefficient to say the least, so you need a real delt-stretching combo to grow… [Read more…]
