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Solving the Big-Muscle Puzzle

Dumbell shrugs

Q: Thank you for clearing up the muscle-growth mystery for me. I always believed in going heavier and heavier to get bigger. Now I know that’s only a small part of the puzzle. Working in the 4X method, X Reps, drop sets, and even some of your high-rep TORQ sets has already gotten me bigger in just a few weeks. My question is, Do you think some people get a better size response from power training and others get more size from density [endurance] work?

A: Absolutely. As we mentioned in a previous newsletter, the BIGGEST powerlifters don’t train for sarcoplasmic (endurance fluid) expansion yet have good muscle size. That’s because they were big dudes in the first place, which may signify more myofibril-building capacity. That would explain their extraordinary strength. The myofibrils are the actin-myosin strands inside the muscle fiber that generate force, but for most trainees that’s not the key to ULTIMATE SIZE… [Read more…]

Filed Under: X Files Tagged With: 10x10, 4x method, actin, bad gas, biotrust probiotic, drop sets, ectomorphs, fat burning, force generation, free probiotics, free supplements, glycogen, hardgainers, heavy sets, mass building, mitochondria, muscle building, muscle fullness, muscle growth, myofibrillar growth, myosin, powerlifters, pro-x10, sarcoplasmic expansion, tension overload, tension time, TORQ, X Reps, x-centric, x-hybrid techniques

The Forgotten Size Concept for Ultimate Mass

Mentzer side triceps - Arnold vs. Mentzer—No-Cardio Fat-to-Muscle Training

Q: I’ve read a lot of Mike Mentzer’s high-intensity info, and he said that the pump didn’t matter as far as muscle growth is concerned. He said a lot of the biggest powerlifters never get a pump yet carry a lot of mass. So shouldn’t heavy sets be the core of a mass-building routine?

A: Mentzer was partially right—but leaning more toward being mostly wrong. You don’t need a pump IF you’re only after primarily myofibrillar growth (strength). The myofibrils are the strands of actin and myosin inside the muscle fiber. Those grab onto each other to generate force. Training heavy increases their size and your strength—but science is finding that they are more about producing strength with less-than-stellar effects on muscle size… [Read more…]

Filed Under: X Files Tagged With: actin, biotrust protein, force generation, forgotten size concept, free protein, free supplements, heavy duty, hypertrophy, Joe Luther, mass building, mass-building routine, mike mentzer, mr. olympia, mr. universe, muscle building, muscle pump, muscle size, myofibrillar growth, myosin, powerlifters, sarcoplasm, sarcoplasmic expansion, strength, ultimate mass

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