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More Size, Density, and Arnold’s Immensity

Jonathan Lawson squatting

Q: I totally agree with your Power-Density mass-building ideas. For density work, you’ve suggested multi-rep rest/pause, but 3 heavy sets with only 15 seconds of rest between them really wipes me out, especially on legs. I’m dead for the rest of my workout. Is there something less taxing I can use for density up front? 

A: First, we want to applaud you for realizing the importance of DENSITY, or endurance, work. Missing that get-bigger trigger is why most wanna-be-big bodybuilders grow so slow. They think it’s all about training heavy ONLY to gain more size… [Read more…]

Filed Under: X Files Tagged With: 2a fibers, arnold, austrian oak, belly fat burn, burn fat, chasing the pump, density, endurance, extended tension time, fat burning, fiber types, growth fibers, mass techniques, microtrauma, miracle fix, more size, multi-rep rest/pause, muscle immensity, negative-accentuated, power-density, tension time, x-rep partials

Mass Workout That Works

Steve spotting Jonathan for forced reps on dumbbell shoulder presses

Q: I have the Size Surge e-book and just picked up the 3D Muscle Building e-book. In 3D there’s a different version of the phase 1 Size Surge workouts [SS Mass F/X Program, pages 81-84 in 3D]. It has rest/pause and drop sets. Should I use that as phase 1 or Jonathan’s straight-set version in the Size Surge e-book?

A: The Mass F/X Program in the 3D e-book is the same 3-days-per-week phase 1 that Jonathan used, but with a few twists: You do a max-Force-generating mass workout for a bodypart, then at the second workout for that bodypart, you do an eXtended-tension-style workout. That gives you the power-density mass-building combination we’re always harping on… [Read more…]

Filed Under: X Files Tagged With: downshift week, drop sets, eric broser, extended tension time, legend, legend & myth, Mass F/X, max-force generation, multi-rep rest/pause, muscle-building, old-school, power/rep range/shock, rest/pause, Size Surge, vince gironda

X-infused Size Surge

Jonathan Lawson dumbbell curls with Powerblocks - Speed Reps—Quick Mass-Training Tip

Q: First, thank you for the Size Surge Workout program. I’ve gained seven solid pounds on it, and I’m not done yet. I may get 10 pounds after it’s all over. My question is, Can I do it again right away? I’ve read some of your other X-Rep e-books and would like to try an X-infused Size Surge the second time around to make it more intense and add more mass. Any suggestions in that area?

A: In our 3D Muscle Building e-book, we analyze Jonathan’s Size Surge program and retool the phase 1 workouts with X Reps on the appropriate exercises as well as multi-rep rest/pause and drop sets, so an X-infused Size Surge program already exists for you to easily follow. [Read more…]

Filed Under: X Files Tagged With: 2a fibers, 3d muscle building, end-of-set partials, extended tension time, gains, Mass F/X, multi-rep rest/pause, nervous system failure, Size Surge, tension time, testosterone, Truth About Testosterone, vigor, vitality, X Reps, x-infused size surge, x-rep partials

New Density for Muscle Immensity Workout

Jonathan most muscular - New Density for Muscle Immensity Workout

I just saw Jonathan’s new read-me page about XRX and the workout he is now using. I turned 48 and am making the best size gains of my life with the [high-rep-set-first] Reload program. Is Jonathan’s similar? Is it better? Should I switch?

The reason Jonathan put together his new after-40 workout is that he Hates—with a capital H—high reps…

While he made amazing size gains when he first went on the high-rep-set-first program outlined in [Read more…]

Filed Under: Jonathan Lawson, X Files Tagged With: 20 pounds in 10 weeks, ace-2, ace-dd, anabolic after 40, anabolic reload, anaerobic, bodyweight edition, change to gain, colakoglu, endurance gene, extended tension time, fast-twitch, heavier training, Iron Man Training and Research Center, jonathan lawson, muscle immensity, muscle size, partials, POF, positions of flexion, size gains, Steve Holman, STX, x-rep partials, x-traordinary arms, xrx

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