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Light Weights, More Mass: New Research

For the past two years, I’ve been training with lighter weights, usually starting each exercise for a muscle with a set of 20-plus reps.

That fatigues the slow-twitch fibers. After a short 20-second rest, I use the same weight and crank out another 10 to 12, which quickly shifts the muscle to fast-twitch-fiber activation… [Read more…]

Triple-Threat Exercise for More Muscle Size

Q: I’m using a Positions-of-Flexion program from 3D Muscle Building. I’ve read a lot about the pro bodybuilders’ training, and I’m just not sure three exercises per muscle, as you recommend in POF, is enough. Can you help me understand why that’s sufficient for building the most mass?

A: First, realize the all pro bodybuilders use anabolic steroids. Those drugs heighten recovery and growth significantly. That means they can tolerate a lot more volume at each workout. On top of that, the pros have genetics for building muscle and recovering from work far superior to us normal mortals… [Read more…]

New Home-Grown Mass: Slo-Mo vs. High Reps

Q: Your Quick Start Muscle 2.0 has renewed my motivation for home training. I’m stoked and starting the STX workouts next week. You have the first set in both workouts for slow-twitch exhaustion. Do you think that first set is better as a slow-mo set or as a normal speed high-rep set?

A: Either of those methods on the first set accomplishes the same thing: You fatigue the slow-twitch fibers, triggering more fast-twitch-fiber activation on the set or sets that follow… [Read more…]

How to Speed Up Your Mass Results with X-celeration

Q: I’ve seen speed reps in some of your routines. What are those, and how do they work to add more mass? 

A: We call this mass tactic X-celeration, and it can pack on new mass FAST because of extra fiber activation, and it’s a technique that lends itself well to home-gym training… [Read more…]

Move for Mass: Fiber Activation for Size Creation

Q: Using a static hold [StatX] at the end of a regular set near the muscle’s stretch is killer. I feel like I’m getting bigger after only a short time on this routine. Are those holds better than the X Reps your recommend with some movement?

A: It depends on the exercise, but in most cases, some movement, as in X Reps, may produce slightly better results. Here’s why… [Read more…]

Full-Range Back-to-Basics Mass Workout

Q: I just started reading up on your [Positions-of-Flexion] mass-building method. The full-range hit on each muscle makes so much sense that I can’t wait to try it. A friend said it helped him build 10 pounds of new mass in just six weeks. Where do I start? Is there a basic 4-days-per-week POF mass workout I can use?

A: We have POF in almost all of our e-books because it makes so much sense and has built so much muscle for so many—including us. [Read more…]

First-Set Trick for Muscle Mass

Q: I’m loving your 4X mass method. I’ve been using it for only three weeks, and I already feel bigger and look fuller. The scale says I’ve put on three pounds, but it looks like more than that. I feel pumped all the time. Anyway, I’m wondering if I should do a warmup set before I jump into 4X for an exercise. If not on all 3 exercises in Positions of Flexion, maybe just the first one will do the trick since it’s compound [or midrange], like squats.

A: Keep in mind that with 4X mass training, you’re using the same MODERATE weight from the first set to the last. In most cases you shouldn’t need a warmup set because your first in the sequence is fairly easy—you don’t go to failure… [Read more…]

Wicked-Awesome Muscle-Mass Tips

Q: X-Reps are giving me some wicked-awesome mass gains. The extra pump and burn I get from [those end-of-set partials] is hot! But I was thinking that since they work so well, how about using only the short X-Rep range for all of my sets, without any full-range reps? Wouldn’t that give me some giant mass gains?

A: We first addressed X-Only sets in the X-Rep Update #1 e-book and even included a chapter on former Mr. Olympia Jay Cutler’s workout, which includes a lot of X-Only sets. Check out his X-Only Hammer Strength machine inclines (photos courtesy of Mitsuru Okabe)… [Read more…]