Shawn Ray is often referred to as the uncrowned Mr. Olympia, taking second in that contest twice: ’94 and ’96. His physique was almost flawless as this classic pose shows… [Read more…]
Q: I had your original 10-Week Size Surge book from many years ago and just picked up the Size Surge 2.0 e-book. Thanks for revising it to include 4X training! I’m 45 now with a lot of joint damage from heavy “lifting,” if you want to call it that. So your [moderate-weight] 4X method is perfect and has me making new muscle gains. Thank you! My question concerns the “finisher” set you recommend in one of the workouts. Do you think pure-negative or negative-accentuated sets are better?
A: For the uninitiated, the Size Surge 2.0 e-book has a few new workouts compared to the original, including an alternate Phase 2 routine that’s Positions of Flexion with a few heavy sets, 4X work, AND a one-exercise mass finisher using an intensity method… [Read more…]
Q: I am almost 50 and making incredible gains with the 4X method. I was reading that top trainer Charles Glass believes new muscle growth can be created with this style, thickening new fibers as well as expanding the sarcoplasm. However, he says you should still go “heavy” every so often. Every time I do that, my joints ache for days. Should I just put up with it and pile on the poundage every couple of weeks?
A: If you like going mega heavy, do it—but you’ll suffer the consequences. Glass says to train heavy every so often in order to keep the type 2B power fibers growing… [Read more…]
Q: Maybe I missed it since I’m a relatively new subscriber to your newsletter, but what is the Ultimate Exercise for shoulder size; wide-grip dumbbell upright rows or dumbbell presses?
A: We first identified each Ultimate Exercise for every major bodypart in our first e-book, The Ultimate Mass Workout. There’s a comprehensive chapter on each one, why they are best, and also a few complete programs with just those moves—like V-handle chins for lats… [Read more…]
Q: I want to experiment with 10×10 on arms to see if I can get another inch of growth. Would you suggest 10×10 combined with Positions of Flexion, or just 10×10 alone on one exercise? One exercise just doesn’t seem like enough angles are worked to hit all the fibers.
A: There are two ways you can approach 10×10 for unstoppable arm size. The first is using 10×10 on one biceps and one triceps exercise at your one arm workout each week. The key to getting the most growth is the bodypart split. For example… [Read more…]
Q: I need more outer quad sweep. A guy at the gym told me to use a narrow stance on squats, but that feels a bit unnatural to me. Will that actually help build the outer quads?
A: We asked our colleague and research maven Jerry Brainum about developing outer quad sweep before. Here’s what he had to say… [Read more…]