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Mr. America’s Riled Response

Jonathan Lawson doing lat pulldowns

In a previous newsletter I printed a conversation between myself and my friend Bill, an avid climber and mountain biker who is also a retired physicians assistant.

We discussed how some compound, or multi-joint, exercises may be beneficial to some trainees depending on their goals—for example [Read more…]

Filed Under: X Files Tagged With: compound exercises, Doug Brignole, functional training, Mr. America, multi-joint exercises, muscle synergy, proprioception

Compound Moves for Mass?

Jonathan squatting in a home gym rack

After a previous newsletter that included a conversation with my friend Bill about compound, or multi-joint, moves vs. Doug Brignole’s ideal exercises, most of which are isolation, he had more to add… [Read more…]

Filed Under: X Files Tagged With: compound exercises, functional training, isolation exercises, multi-joint exercises

Get More Pumped!

Jonathan Lawson triceps pushdowns - Get More Pumped

Q: I’m using the Basic X-traordinary X-Rep Workout and making pretty good gains. I love that the workouts are quick and that I only use the Ultimate Exercise for each bodypart. My problem is that I think my gains could be even better because I’m not getting a big pump in some bodyparts. I do the density drop set on the Ultimate Exercise at the end, but most muscles just don’t pump like they should. Can I add an exercise to get more pumped? I have time.

A: That’s a common problem because everyone has muscles with low nerve force and/or fewer fast-twitch fibers. That makes getting a pump in those bodyparts more difficult, especially using only a big compound exercise. There are a number of things you can do, such as 10×10 style to end instead of a drop set, but we’ll give you something less time-consuming… [Read more…]

Filed Under: X Files Tagged With: 10x10, basic x-traordinary workout, blood flow blockage, boost testosterone with cardio, build muscle, burn fat, cardio trick, compound exercises, contracted position, density drop set, fast-twitch fibers, gains, get more pumped, muscle growth, occlusion, pump, tension time, testosterone, time under tension, triceps workout, ultimate exercise, x-traordinary x-rep workout

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