deadlifts Archives

Six Pounds of Muscle in Only a Month

Q: I’m using the 3-way split in the basic program listed in the X-traordinary X-Rep Workout e-book. I’ve added about six pounds of muscle in only a month! My arms are larger than they’ve ever been, but I’m not really happy with my legs. I’m working legs only once a week on Tuesdays, with the other two upper-body workouts alternating on Monday, Thursday, and Friday. Should I add some leg work somewhere?

A: That’s one of the best bodypart splits you can use for mass, as there’s very little overlap and optimal muscle recovery AND systemic recuperation. So keep the X-traordinary X-Rep Workout split as you’re doing it—with legs only on Tuesday. The fix is, every other week, when back day lands on a Friday, add in deadlifts for some residual leg work—like this: [Read more…]

Start Your Workouts With This

Q: I’m excited! I was looking for a 3-days-per-week program to use over the winter, and I think I’ve devised a great one. I’ll use the split-positions Phase 1 workout you outline in The Ultimate Super-Size Crash Course [Chapter 6], but I’ll start each workout with either squats or deadlifts. I remember you saying how that can increase overall mass gains. What do you think?

A: That sounds like a great winter size-building program to put to the test. For the uninitiated, the program split is simple: [Read more…]

Anabolic Primer: One Move Gets You Huge

Q: I’ve been using the POF-Power/Super-TORQ Mass Workout [in the Power-Density Mass Workout 2.0 e-book]. My mass gains have shot up significantly over the past several weeks. Alternating heavy POF work with Super TORQ [high-rep work on only one exercise] is producing the best growth response in years. My question is about the optional deadlifts that begin the Friday workout. Doing 8-10 reps hurts my back, so I’m thinking about using only one 15-to-20-rep set instead. Is that okay, or should I just train through the pain?

A: First, never “train through the pain” of injury. More on your lower back in a moment. Let’s address the question of reps… [Read more…]