efficiency-of-effort Archives - Page 2 of 2

X-Rep Lies: Before and After Photos

Q: The before and after photos at your X-Rep site are pretty unbelievable. I mean, come on, four weeks to get those changes? You must’ve either lied about the time it took or manipulated the photos. You should be ashamed of yourselves. There’s too much of that deceptive crap on the Internet.

A: Ashamed? Actually, we’re very proud. Those photos are 100 percent authentic and accurate—no photo alterations, no steroids, and they were taken about four weeks apart. (The key technique that made it happen and a step-by-step how-to is coming up.)

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Intensity for Muscle Immensity?

Q: I’ve been reading your e-zine for years, and I have almost all of your e-books. Great info, and thanks to you I have a lot of new muscle. 3D POF is great! My question is about rep ranges. You’ve talked about using lower reps, medium reps, and higher reps. I’ve read that the key to muscle growth is intensity, and that rep ranges don’t really matter. Can’t I just keep doing about eight to 10 reps, the best range for muscle growth, on all my exercises and train intensely, to failure, to make the best gains? Do I really need different rep ranges?

A: While intensity is the big key to forcing muscle growth, there is no doubt that the predominant fiber type in a particular muscle dictates its best rep range for fastest size gains.

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Fast 3D Muscle Mass: Efficiency-of-Effort Back Attack

Q: I don’t have a lot of time to train, which is why I look to you for info. All of your techniques and workouts revolve around efficiency, which is great. I can’t afford to waste time. My question is about back training. When I do a 3D POF lat routine, doesn’t my midback get plenty of work too? And isn’t the opposite true as well: When I train midback, don’t my lats get enough stimulation? I just don’t want to do extra work that’s not necessary. Every minute I’m in the gym must count.

A: We hear you. We squeeze our training into a limited schedule, so our primary concern is efficiency-of-effort muscle building. That’s why we try a lot of things and discard what doesn’t work, constantly refining our workouts. [Read more…]