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One-Limb Moves and Efficient Mass Building

Doug performing cable lat pull-ins

I received a question, or really a statement, saying one-limb exercises aren’t efficient because they take too much time. [Read more…]

Filed Under: X Files Tagged With: bi-lateral deficit, efficiency of effort, efficiency-of-effort, efficient gaining, one-limb exercises, slow-twitch exhaustion

Ideal vs. Mass Feel Exercises

Jonathan doing pushdowns away from the pulley

These days I’m always insisting that you emphasize the ideal exercises for efficient mass workouts.

Those moves have specific characteristics or factors, such as optimal range of motion, ideal resistance curve, and so on (see the new ebook for details). [Read more…]

Filed Under: X Files Tagged With: efficient gaining, ideal exercises, muscle fiber recruitment, resistance curve

Work Harder, Grow Bigger? Nope

Steve spotting Jonathan for forced reps on dumbbell shoulder presses

For years I believed that if I worked harder in the gym—to failure and beyond—I would grow bigger. I had no doubt that soon my muscles would expand beyond belief…

Hard work and patience, right? Nope. It didn’t happen. Why? I was working hard, but I wasn’t working smart—at least, not as smart as I could have been… [Read more…]

Filed Under: X Files Tagged With: 4x density training, density training, efficient gaining, failure, grow bigger, muscle growth, vince gironda

Lazy Man’s Way to More Muscle

Steve (ectomorph) and Jonathan (mesomorph) - Sets, Reps, and Muscle-Size Success

Q: I’ve got a tip for you guys: Get off your butts and work out more often, and you’ll get bigger. It looks like you’re only working out three to four days a week. I train six days a week, two hours per workout, and I compete in bodybuilding shows.

A: Hey, are you calling us lazy? Hmm, maybe we are. Everyone is to a degree, but that’s not necessarily a bad thing if you channel it to produce progress. Laziness has been the catalyst for innovation throughout history—like cars and jets. Those things get you to your destination faster and more efficiently… [Read more…]

Filed Under: X Files Tagged With: anabolic fasting, bodybuilding, brad pilon, eat stop eat, efficiency of effort, efficient gaining, intermittent fasting, lazy, muscle building

Heavy/Light Training for Efficient Gaining

Jonathan Lawson POF lat exercises

Q: After seeing 10×10 in your newsletters, I’ve been trying it on arms [10 sets of 10 reps with minimal rest]. They blew up bigger than ever! They looked about two inches bigger when I was done. My problem is that I feel I need to train with heavy poundages to get the most growth. Do you think it would work to alternate a 10×10 workout with a conventional heavy session each week?

A: That’s precisely how we designed the Heavy/Light Ultimate 10×10 Mass Workout in the 10×10 e-book. On the so-called light day, you do only 10×10 on one big exercise for a muscle. For the uninitiated, 10×10 is taking a weight you can get about 20 reps with, but you only do 10. Rest 20 to 30 seconds, then do 10 more, and so on till you get 10 sets of 10—although on the last few sets you should only get eight or nine because they will be BRUTAL—with a giant pump! [Read more…]

Filed Under: X Files Tagged With: 10x10, 10x10 muscle building, back workout, density, efficient gaining, endurance, heavy/light, lat workout, POF, positions of flexion

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