dr. michael mosley Archives

1 Set of 1 Exercise for More Cuts, Veins, and Size

Q: I’ve been using an X-centric set [lift in one second, lower in six] for every muscle and have noticed more cuts, veins, and I’m pretty sure more muscle size. I usually use it on the last set of a 4X sequence, but I’ve heard it’s better on the first set to get more of a warmup. Which is better, the X-centric set on the first or last set of 4X?

A: In a previous newsletter, we outlined how to use an X-centric set on the last set of a 4X sequence with The Ultimate Fat-to-Muscle Workout. We showed a lat routine with 4X on the first exercise.

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Muscle-On, Fat-Off Eating—”Diet” Only 2 Days a Week

Q: I started cleaning up my diet shortly after New Year’s with your X-treme Lean Diet. I lost about 8 pounds of fat, but my losses have stalled. Should I reduce my portions again (I’ve done this twice already)? Or should I do more cardio? Any help would be appreciated. Abs and veins are the goals.

A: Fat loss is a long-term proposition if you want to retain as much muscle as possible. Losing two pounds a week is the most you should shoot for…

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Home-Gym Training

Q: I’ve been following your Quick-Start Muscle Building Guide [for beginners]. I’m currently on week 4, and it’s a great program. I’m already seeing results, but I’ve been reading about X Reps and the Positions-of-Flexion approach to lifting. I want to start using those as part of my home-gym training. I currently have only a pair of dumbbells, an EZ-curl bar, and an adjustable bench. Which program I should follow next? I’m not sure I can do POF with my limited equipment.

A: That’s a limited gym alright, and if you’re going to with your home-gym training, consider adding some essentials. For now you can continue progressing with what you have—although you didn’t say if the dumbbells are adjustable or selectorized (so you can change the weight by moving a pin or twisting a dial; you may want to check out PowerBlock if you’re going to keep training at home; it’s pictured and explained on page 42 after the home-gym version of the Quick-Start program).

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Anabolic Fasting + Shredded-Muscle After-Effects (pics inside)

Intermittent Fasting is all the rage right now and for good reason—it works! Even jacked movie stars like The Rock, Terry Cruz, and Hugh Jackman use it for shredded muscle.

We’ve used it off and on for years. Check out Steve’s initial results, which were spectacular—and he’s in his 50s…

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Anabolic Hormone Reset for Fast Freak Physique Results

We’ve discussed our “iFast” method for simultaneous hypertrophy and fat loss (yes, it is possible)…

It’s basically a 12-hour protocol done only two non-consecutive days during the week…

We were apprehensive at first, but it works. Here are Steve’s results—and he’s in his 50s… [Read more…]