fat burning Archives

Top Muscle-Building Breakthrough

Q: I’ve been using [end-of-set] X-Rep partials and making the best gains of my life. It’s got to be the top muscle-building breakthrough I’ve ever used. You guys always seem to be at the cutting edge of mass techniques. Any other secrets you can recommend to boost my gains?

A: Thanks for the kind words regarding X Reps. They were definitely a big muscle-building breakthrough and they’ve done great things for thousands of trainees—and we made the best gains of our lives our first X-Rep year—in only five weeks with them (no steroids, no trick photography—although the lighting is different and we have tans in the afters)… [Read more…]

Are X Reps More Power or Density?

Q: I totally get the idea of Power-Density for more muscle size, and I notice that some of the top bodybuilders use that type of mix. I’m not sure how X Reps fit in, though. Is a set with X Reps more power or density? And why are they so great? Aren’t they just a few short-range movements at the end of a set?

A: Considering the studies that show the biggest bodybuilders’ muscles are jam-packed with type 2A fibers, the ones with both power and endurance (density) capabilities, all bodybuilders should be using both types of sets (and X Reps can help, as you’ll see). [Read more…]

More Size, Density, and Arnold’s Immensity

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…]

Are Behind-the-Neck Pulldowns Safe?

Q: I’m in the first phase of the Size Surge Workout, and it’s incredible! I’ve already gained 4 pounds in three weeks. That’s more than I’ve gained in the past year. I’m super psyched for the next step, so I was looking over phase 2 and noticed behind-the-neck pulldowns. I’ve read those are dangerous. Can I substitute something else?

A: Behind-the-neck pulldowns should be safe for most trainees in the phase 2 Size Surge program because of 3 reasons: [Read more…]

Your 3-Week Mass Blast—Big Bursts of Muscle Mass Fast

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…]

Best Chisel-Your-Chest Exercise

Q: I’ve been using cable crossovers as my contracted-position exercise in my 3D Positions-of-Flexion chest routine. I do them last for tension, occlusion, and a final pump, but I’m not getting the right feel and not seeing much of a pump. Do you have any form suggestions to make them better?

A: Cable crossovers are a good contracted-position chisel-your-chest exercise—if you have decent nerve-to-muscle connections in your pec muscles. Those who don’t tend to shift the torso forward and backward during the exercise, to bring in more front delts and even lats. We prefer a similar exercise that forces strictness… [Read more…]

Mass Tip: Change each set to fire your size-building jets

Do you do every set the same way? You know, same rep tempo, same hand spacing same rest between sets?

Our motto is “change to gain” because it takes something unique to add more mass to your physique. Here’s a good example of making a change on each set. On seated biceps concentration curls…

[Read more…]

Pack On Mass—Prime-Time Style

Q: Okay, I’m moving into my late 40s, and I’m tired of all the joint pain from training heavy—shoulders, knees, hips. You name it! I’m from the lift-heavier-to-build-mass philosophy. But from all the research I’ve been seeing, it appears I don’t have to train very heavy at all to add plenty of muscle. I’m excited to try it, and I know you guys have been preaching about how these methods pack on mass for a while, but how should I start my transition?

A: No transition necessary. If you’re hurting that much, you should go right to the easy-to-follow 4X-style workouts. The relief—and new muscle gains—will amaze you (even younger guys should try a four-week all-4X phase for new growth)…

[Read more…]

The #1 Key to Ultimate Muscle Size

Q: So from what I can surmise, it sounds like I need both heavy, lower-rep sets and higher-rep, longer tension-time sets to build the ultimat muscle size. Is that right?

A: That’s a simple way to put it, but yes, most trainees need both types of training to attain extreme development as quickly as possible. Let’s review the late, great Olympic coach and strength/muscle-building expert Charles Poliquin’s input…

[Read more…]

Best Mass Moves for High-End-Hypertrophy Hits

Q: I just started using the 30-20-15 [TORQ] method on one exercise for each muscle. I do the other exercises as regular sets or 4X. The higher reps really feel incredible. What a great pump and deep fiber hit. My question is, Which exercise is best for 30-20-15—midrange, stretch or contracted?

A: As we’ve mentioned before, the angle of pull is different on each of midrange, stretch, and contracted exercises, so fiber activation can be unique as well.

[Read more…]