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Mass-Building Studies Worthless?

Steve doing triceps kickbacks

We put a lot of faith in scientific studies. I’ve tried to base most of my training beliefs on research, but just how reliable is it? [Read more…]

Filed Under: X Files Tagged With: emg studies, mass building, research, research study

Add Forward-Lean Laterals for Shoulder Size

Jonathan Lawson seated laterals - Don't Want to Feel Like a Weakling

Q: In many of your workouts, you suggest forward-lean laterals. What are those, and why should I use them instead of regular standing lateral raises [for medial-delt-head mass]?

A: The deltoid is a unique muscular structure. It controls the movement around a ball-and-socket joint, so the fibers wrap around the area in bundles, moving in many directions. You can see that in this photo of Jonathan… [Read more…]

Filed Under: X Files Tagged With: 3d pof, anabolic acceleration, bullet-proof shoulders, delt exercises, delt workout, emg studies, forward-lean laterals, larry scott, mr. olympia, mri studies, no more shoulder pain, rick kaselj, shoulder exercises, shoulder pain, shoulder workout, wide shoulders

35-Minute Mass Workouts: Dual Power-Density

Q: I’m using The Basic Power-Density Workout from your Power-Density Mass e-book. So for most bodyparts, I do only one Ultimate Exercise as listed. But for shoulders, you divide it over two exercises—presses for Power and dumbbell upright rows for Density. Can I use that two-exercise approach for all muscles? I think using two exercises instead of only one will hit more fibers.

A: Absolutely. Using one Ultimate Exercise for both the Power and Density sequences streamlines the workout, as you need only one piece of equipment. But if it’s possible at your gym, go to a different exercise for Density—just make sure it’s a big multi-joint move.

Will that increase development? Possibly, if you choose exercises that emphasize different segments of the target muscle…

[Read more…]

Filed Under: X Files Tagged With: 2a fibers, 35-minute mass workouts, anabolic environment, anabolic hormone reset, anabolic hormones, basic power-density workout, dr. michael mosley, dual power-density, emg studies, fast-twitch, fast-twitch fibers, growth hormone, intermittent fasting, journal of applied physiology, mass workouts, metabolic adaptions, power pyramids, power-density mass workout, shaun hadsall, testosterone, ultimate exercises

Direct/Indirect Training Split: Upper Pec Specialization

Jonathan Lawson ITRC warehouse most muscular - Direct/Indirect Training Split: Upper Pec Specialization

Q: The direct/indirect training split is awesome! I think my muscles have always needed more hits per week, but I followed the pros and trained each muscle only once a week. That never worked for me. The direct/indirect training split [in The 4X Mass Workout e-book] has already added new muscle to my arms and shoulders and back. My one problem area is upper chest. I’ve moved upper chest work to the front of my direct pec program. That’s helped some, but on indirect, day when I train triceps, close-grip bench presses are the indirect chest exercise. They don’t hit my upper chest, so should I do close-grip incline presses instead on triceps day?

A: Hmm, close-grip incline presses might be a solution, although we’ve never been huge fans of close grip on inclines. They can be hard on the shoulder joints. Experiment using a light poundage to see if you feel your upper chest kick in on those. There’s another solution supported by recent research that we have tried… [Read more…]

Filed Under: X Files Tagged With: 4x mass workout, chest, close-grip bench presses, close-grip incline presses, delts, direct/indirect, direct/indirect training split, EMG, emg studies, fibers, new muscle, pecs, reverse-grip bench presses, shoulder joints, shoulders, Smith machine, spotter, upper chest, upper pec specialization

10X Muscle Building Tips

Jonathan Lawson bench dips - 10X Muscle Building Tips

Q: I want to incorporate dips into my chest routine with the 10x muscle building method. How would that work, maybe assisted? I’ve just read that bench dips (for triceps) are bad for the shoulders. If that’s so, are bar dips bad too? Another question: Do decline bench presses really work only the lower pecs? It’s been said time and time again that you can’t work the upper and lower portions of the abs—it’s all one muscle. Why would the pecs be different? By the way, you’ve both been an inspiration to me. Keep up the good work.

A: Great questions. We appreciate your compliments regarding your confidence in our experience and recommendations. Now to the answers… [Read more…]

Filed Under: X Files Tagged With: 10x muscle building, 10x10, 10x10 method, 10x10 workout, 8x8, bench dips, chest, decline presses, emg studies, iron guru, triceps, ultimate 10x10 workout, vince gironda

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