Dedicated to Your Physical Transformation
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…]
We featured Jim Haislop, 1968 Mr. America, way back in Zen 8. We recently ran across this shot of him, and all we can say is, Whoa! [Read more…]
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…]
Q: I just got the Power-Density Mass Workout 2.0. Absolutely one of the best muscle-building guides I’ve ever read. I’m very interested in [Mr. America] Doug Brignole’s one-exercise-per-muscle high-rep method [50-40-30-20-10]. The problem is that it’s tough deciding which single move is best for each target muscle. He likes decline dumbbell presses for chest, but I’m thinking bench presses. What are your thoughts on that? And what about back? I see Brignole likes T-bar rows as his only upper-back exercise.
A: We like decline dumbbell presses. It’s one of the best overall pec moves; however, unlike Brignole we see the value of inclines as well (more on that in a moment). [Read more…]
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…]
Q: I just got your X-treme Lean e-book. I will start ripping it up soon for spring. Lots of great nutrition stuff and diets, but I didn’t even realize it all has a workout program. Is this workout better than the Fat-to-Muscle Workout? I’m trying to decide which one to use in a few weeks to kick in the cuts for spring.
A: The X-treme Lean High-Definition Workout is a 3-way split. It includes lower reps, 8-12, on a big exercise alternated with a high-rep set on an isolation move to give you that lean-machine edge. For example, for upper chest it’s… [Read more…]
Q: I know you suggest one second to lift and three seconds to lower. Do you ever use a slower lifting cadence, like lifting in three or four seconds instead of only one? Wouldn’t that produce more tension time for unique muscle-growth stimulation?
A: Yes, it can be a great variation for more mass creation as well as a fat-burning catalyst. But the big reason to slow down on the lifting stroke is for more strength. [Read more…]
Q: I’m looking for a hot, basic workout that will grow muscle fast. I see lots of people raving about Positions of Flexion, so I thought I’d use a basic POF workout with a proven track record. That would be the 3D Power Pyramid Workout [Chapter 2 in the Freak-Physique Stretch-Overload Workout e-book]. But I want to make a few changes. 1) Instead of 4 days a week, I’ll keep the two-way split and train M-W-F—so Wednesday’s workout will repeat on the following Monday and Friday; 2) I want to use TORQ on the last exercise, the contracted-position move. What do you think?
A: That sounds like a GREAT size-building plan. Here’s why.
The POF 2-way split listed in the Freak-Physique e-book has you hit a lot of bodyparts each day… [Read more…]
Q: In one of your recent newsletters I noticed that you guys recommended using The Basic X-traordinary X-Rep Workout to an advanced trainee. Can someone who’s been training a while really make new gains with such an abbreviated basic program?
A: Absolutely! And the gains can be outstanding, especially after an extreme peaking cycle. When you’ve been training toward a peak day, like a competition, photoshoot, or any other specific goal, you bring yourself to the brink of overtraining—but that’s a good thing, and incredible things happen when you simplify for size… [Read more…]
Q: I need to lose fat quickly, and I’ve been reading a lot about interval cardio training. I want to try it, so how would you suggest I work it into my program? I just started using the Heavy/Light 10×10 Workout based on one of your recent newsletters that made it sound great.
A: As we’ve said, high-intensity interval cardio is like doing another leg workout, so you must be cautious. For those who don’t know what HIIT is, a good example is sprinting the straight-aways and walking the curves on a running track.
You’re alternating anaerobic work, all-out sprints, with active rest, walking. Studies show that it’s an exceptional way to burn bodyfat for a number of reasons…
[Read more…]
