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Recovery and Your Mass-Building Genetics

Jonathan doing cable curls

I mention genetics a lot. It’s not an excuse, but a bodybuilding reality—and an arbiter in other athletic endeavors as well.

I’ve been training for over four decades and tried just about everything. At 5’10 1/2” I never weighed over 200 in fairly ripped condition—190 was my best. [Read more…]

Filed Under: X Files Tagged With: arthur jones, ectomorph, genetics, mass building, Nautilus, overtraining, recovery

Twig to Big—Putting Muscle Mass on a Flagpole

Steve Holman at 15 and after POF at 200 lbs

Q: The after photo of you when you used X-Reps [in your early 40s] is impressive. You look massive. Hard to believe you’re a hardgainer ecto type. Do you really think you’re a true ectomorph? From that photo, I’d say no. [Read more…]

Filed Under: X Files Tagged With: before and after, ectomorph, gains, mass gains, mesomorph, muscle gains, twig to big

Body Type and Mass Gains

Steve at age 15 compared to age 62

My friend and colleague Doug “Mr. Universe” Brignole recently said something that had me rewinding to years ago when I reported on a study that verified his point… [Read more…]

Filed Under: X Files Tagged With: ace-2, ace-dd, body types, colakoglu, density training, ectomorph, European Journal of Applied Physiology, hardgainers, heavy sets, high reps, mass gains, mesomorph

Ultimate Muscle-Size Rep Range

Image of quote from Brad Schoenfeld

When I’m not writing this newsletter, I’m usually working out, on a run, or answering emails—or napping from all that activity.

One common question I get is, “What’s the best rep range for building mass?” [Read more…]

Filed Under: X Files Tagged With: Brad Schoenfeld, Doug Brignole, ectomorph, fiber type, hypertrophy, muscle size, rep range

Muscle Size for Skinny Guys

Jonathan Lawson doing incline dumbbell flyes

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…]

Filed Under: X Files Tagged With: alain gonzales, athletic-aesthetic physique, biotrust protein, ectomorph, full-range positions of flexion, genetics, jonathan lawson, low-carb protein, muscle size, muscle weight, occlusion, perfect physique, physique, size building, size surge workout, Steve Holman, tension, x-rep program, x-rep workout

Holy Crap Back—Arnold-esque Muscle Mass

Jonathan Lawson back double biceps

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…]

Filed Under: X Files Tagged With: 4X, arnold, back, back training, back workout, bodyweight training, ectomorph, endomorph, genetics, mesomorph, positions-of-flexion training, pre-ex 3x, TORQ

Sets, Reps, and Muscle-Size Success

Steve spotting Jonathan on incline dumbbell presses - 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…]

Filed Under: X Files Tagged With: 2a fibers, 3x pyramid, 4X, 4x mass method, 4x mass workout, density, ectomorph, fat burning, hardgainer, jonathan lawson, mesomorphic, mesoporph, muscle mass, muscle size, negative-accentuated, Power, power and density, reps, sets, Steve Holman, tesosterone, x-centric, x-centric mass workout

High-End Hypertrophy With a Density Edge

Hammer curl vascular arm

Q: I have used 4X with 10 reps per set, but I see you’ve also used 15 to 20. Does that work? Will it get me bigger and more vascular? Is it better than standard TORQ [30-20-15]?

A: It’s really just another variation—semi-TORQ, if you will, but without a poundage increase on each set. It’s high-end hypertrophy with a density edge. [Read more…]

Filed Under: X Files Tagged With: 4X, density, dp 4x, ectomorph, hypertrophy, mesophorph, TORQ

Last Set, Best Set for More Mass

Ripped chest/dumbbell bench presses - 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…]

Filed Under: X Files Tagged With: 3x, 4X, 4x mass method, 4x mass workout, belly fat burn, best set, dp 4x, drop sets, ectomorph, failure, fat loss, hormones, jordon williamson, last set, lean, more mass, overtraining, progressive-speed 4x, rest/pause, super-size crash course, testosterone, x-celeration, x-centric

Cheat to Get Ripped

Steve Holman's abs - 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…]

Filed Under: X Files Tagged With: abs, appetite, belly fat burn, breakfast, carbs, cardio, cheat day, cheat to get ripped, cheating, diet, ectomorph, fat burning, fat loss, fat storage, fiber, glucose, hormones, insulin, junk food, leptin, mesomorph, metabolism, ripped, starvation, weight loss, x-treme lean

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