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Muscle Size for Skinny Guys

Q: I’m having a really hard time putting on any muscle weight. I’m 6’1” and weigh 165. I just can’t seem to get much progress. I’m using your POF X-Rep program but have only gotten okay results in the first month, and I’m working it pretty hard. It’s frustrating when I see other guys who can get big fast while I’m a 26-year-old guy who can’t seem to make much progress. Do you have any suggestions to help?

A: Everyone’s genetics are different (plus, you may not know who’s getting pharmaceutical help). The bottom line is that you may not be perfectly suited for putting on muscle fast; however, with consistent hard training you should be able to transform your physique. Keep in mind that most bodybuilders only add about 10 to 15 pounds of muscle per year, which is about one pound a month… [Read more…]

Holy Crap Back—Arnold-esque Muscle Mass

Q: Holy crap! I just bought your Pre-Ex 3X e-book, and Jonathan’s back on the cover looks like Arnold’s. How did he build all that muscle? Did he use pre-ex? I want a back like that. What do I need to do?

A: Jonathan used pre-ex, X Reps, drop sets, and more. We’ve experimented a lot over the years—and of course we subscribe to the change-to-gain mantra: Do something different to trigger new adaptations and extra growth. [Read more…]

Sets, Reps, and Muscle-Size Success

Q: I have a 4X question. Let’s use incline dumbbell presses as an example. I do the first 3 sets of 10 reps with 60 pounds. On the 3rd set, I hit the 10th rep, but it isn’t easy. After 30 seconds rest I do my 4th set, but I can only get 5 or 6 reps. Is it better to keep pushing with the 60s until I hit 10 reps on all 4 sets, or should I drop the weight to 55 pounds for all 4 sets, increase the reps to 12 and try that for a few weeks? Any thoughts?

A: We prefer 10,10,10,6, striving to get more reps on that last set at each workout. For most muscle groups, 10 reps seems to be ideal for getting BOTH power and density size effects in the key 2A growth fibers. But there is a place for 4×12 sequences, as you’ll see… [Read more…]

Last Set, Best Set for More Mass

Q: I’ve been using the 4X mass method on just about every exercise for just over a month and have gained five pounds of muscle. I’m still lean with abs, so I know it’s not fat. I often do 3X sequences, the way you sometimes recommend, but if I don’t do all 4 sets, I feel guilty. It’s just that I don’t want to overtrain, which is how I feel when I do 4X on all exercises. Should I just bite the bullet and do 4X on everything?

A: If you’ve gained five pounds of muscle in a little more than a month, you’re doing damn good! Most bodybuilders don’t gain five pounds in a year… [Read more…]

Cheat to Get Ripped

Q: I’m so ready to be ripped. I got your X-treme Lean e-book and am on the diet. Already dropped five pounds of fat in two weeks just by cleaning up and using your tips. My question is about the cheat day every week that you say is mandatory. Can I eat junk food on my cheat day, or do I just increase my calories with good carbs? I crave pancakes, so is that okay? I want to see my abs as quickly as possible.

A: Mmm, pancakes! Before we answer your question about junk food and how to cheat to get ripped, let us explain our reasons for a mandatory cheat day every week… [Read more…]