The new meta-analysis by Robinson, et al. (2023) on volume for hypertrophy is interesting. Those researchers determined that 12 ALL-OUT sets a week per muscle is a good top end for hypertrophy for most trainees… [Read more…]
Here’s another quote from former pro bodybuilder Mike Mentzer that’s especially pertinent today… [Read more…]
The new meta-analysis by Robinson, et al. (2023) found that 12 ALL-OUT sets a week per muscle is the good top-end goal for hypertrophy… [Read more…]
In yesterday’s newsletter, I discussed blocking blood flow to the target muscle by doing a continuous-tension exercise first for high reps, then following with the ideal exercise…
For example, you could do a high-rep set of leg extensions before sissy squats, the ideal exercise. Or cable flyes before dumbbell decline presses for chest… [Read more…]
Those of us trying to build more muscle like to keep our foot on the accelerator. We want as much as possible as fast as possible… [Read more…]
If you’ve been a bodybuilder for decades like us, you may remember Nautilus-machine creator Arthur Jones say this about muscle-building repetitions… [Read more…]
Q: Being drug-free, I was very interested in The 4X Mass Workout. Considering the colleague you mention in that e-book who has trained with a lot of pros while he was using drugs and that he also trained drug-free, his advice is priceless. For drug-free guys, he says he likes 3 weeks of high-intensity-style power training alternated with 3 weeks of lower-intensity, slightly higher-volume workouts. What do you think about this for a big mass blast: 3 weeks of total-10×10 training, followed by 3 weeks of total-4X workouts, followed by 3 weeks of the 3D Power Pyramid [a straight-set lower-rep Positions-of-Flexion workout listed in The Freak Physique e-book]?
A: That looks like a great mass-building, progress-yielding progression. You shift gears every 3 weeks for plenty of muscle-stimulation tweaks… [Read more…]
Q: Now that summer is coming to an end soon, my motivation to train is going down. Is there any way I can build muscle going to the gym two or three times a week? Like, is there a program you can recommend with just one exercise per bodypart that will keep me building muscle without taking hours in the gym?
A: We’re all about efficiency-of-effort muscle building, so you’ve come to the right place for fast-mass workouts, and many of our newest programs are just three days a week.
Most of the time, we preach multi-angular training (Positions of Flexion). That is, using a big midrange exercise followed by a stretch-position exercise and ending with a contracted-position move. That ramps up growth stimulation along three different pathways: max force (midrange), stretch overload (stretch), and occlusion/tension (contracted)… [Read more…]
Q: I’m interested in building up my body. I’ve been visiting some workout forums, and lots of people are recommending your quick starter workout. Can you explain why it’s so good? Will it work for me? I want a new body, but I don’t want to look like the Incredible Hulk or anything. Maybe Captain America or Thor, though. Lol.
A: The quick starter workout you’re referring to is our Quick-Start Muscle-Building Guide, and it has you begin with a two-week break-in program, using the basic exercises, like squats, bench presses, etc., one to two sets each (all exercises are fully explained with printable start-and-finish-position illustrations).
It’s a full-body workout that takes about an hour on Monday, Wednesday, and Friday, and it’s geared to upregulate your nervous system and coordination quickly so you can start building muscle immediately after this two-week “learning” phase. Then you move to something more unique to accelerate gains…[Read more…]