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Great Gains—What now?

Q: I have about 15 years of lifting experience, and I’m also a certified personal trainer. I’ve worked out with high intensity for all of my years, but I’ve never done the type of training I’m now using with your routines. I’m currently at week 3 in the 3D Power Pyramid [from the Freak-Physique e-book]. Great gains so far! I run each routine for six weeks, and once I finish the Power Pyramid, I want to move to The Ultimate Power-Density Mass Workout. I love each program so far, and I push myself each and every workout. Is it okay if I go from workout to workout, or should I do something less intense between them? So far, I don’t feel overtrained. What’s your advice?

A: Thanks for the question and your confidence in our programs. First realize that overtraining is cumulative, so we suggest that you use the first week of each new program as a break-in period… [Read more…]

Filed Under: X Files Tagged With: 3d power pyramid, anabolic environment, boost testosterone, break-in workout, build muscle, downshift week, estrogen, fat loss, freak-physique workout, great gains, medium intensity, overtraining, personal trainer, physique, power-density mass workout, testosterone, what next

Once-a-Week Workouts and NA Training

Q: I want to thank you for putting together the Freak-Physique e-book. What a blockbuster resource of training information and programs. I’m using the 3D Power Pyramid Program. The quote from the trainee who gained so much muscle and strength in only a few weeks using it got me stoked. My question is, I’m more of a train-each-bodypart-once-a-week guy, so can I use it that way instead of training each bodypart twice a week? If so, how should I adjust it?

A: First, you picked a great program. We get lots of positive feedback on the 3D Power Pyramid because it’s simple Positions-of-Flexion methodology but you add weight over three sets on the big midrange move (pyramid), and do only one set each of the stretch- and contracted-position exercises. It’s basically a POF strength-building workout with a big muscle-size side effect. [Read more…]

Filed Under: X Files Tagged With: 3d power pyramid, alpha muscle, alpha-3 specialization, anabolic swelling, eccentric, endocrine system, fiber trauma, freak physique, freak-physique workout, hurts but it works, max-force generation, muscle growth, muscle size, muscle trauma, muscle-building, na training, negative-accentuated, nervous system, once-a-week workouts, POF, positions of flexion, power pyramids, recovery, specialization, strength building, systematic recovery, volume

Once-a-Week Workouts

Q: I’ve tried training each bodypart once a week, but it doesn’t seem to work for me. I’ve read about guys making that sort of program work and making great gains. Maybe I’m just not working hard enough to require that much recovery time? Any suggestions on how to make once-a-week workouts work?

A: We’ve done a lot of research and experimentation over the years, and although our first attempts at once-a-week workouts didn’t produce muscle gains, we believe we’ve discovered a simple way to make it work—more fiber trauma.

[Read more…]

Filed Under: X Files Tagged With: anabolic response, fiber trauma, freak-physique stretch-overload workout, freak-physique workout, gains, microtears, midrange, muscle fibers, muscle gains, muscle soreness, negative-accentuated, once-a-week, once-a-week workouts, power pyramids, recovery, slow negatives, stretch position, tension time, testosterone, testosterone replacement therapy, trt, X Reps

Make this single change to sky-rocket your gains

Q: I remember reading in some of your previous e-mails that you talked about how some of the bodybuilders of the past added a lot of muscle fast, like 10 to 20 pounds in a month. Is high-rep leg work really that powerful? I’m wondering if I should try it.

A: You’re referring to the 20-rep squat results that some of the early bodybuilders got. For example…

[Read more…]

Filed Under: X Files Tagged With: 100 pounds in one year, 20-rep squats, 30 pounds in one month, 50 pounds in one year, 50 pounds of muscle, anabolic, bodybuilders, bodyweight training, bodyweight workout, change, change to gain, freak-physique workout, gains, hardgainer, high-rep leg workout, high-rep sets, high-rep squats, iron man magazine, j.c. hise, leg workout, mark berry, metabolic, metabolic squat, muscle size, muscle-building, muscle-protein synthesis, overtraining, peary radar, physique, steroids, testosterone, transformation

Get More Muscle Detail

Q: I’ve been on one your four-days-a-week Heavy/Light Program, and I’ve put on lots of size. I’m big, but I’m not ripped. I’m ready to get cut, so should I just stay on that program and add cardio? I’d like to try something new, but I don’t want to lose size. I just want to add more muscle detail.

A: First, you need to clean up your diet. If you don’t have a fast metabolism, which it sounds like you don’t, you’ll also need to start doing some cardio if you want to see more muscle detail; however, if you’ve been following our newsletters for a while, you know there are ways you can change your weight workout so that you burn more fat during recovery (and you won’t need as much cardio)…

[Read more…]

Filed Under: X Files Tagged With: beach, biotrust, burn fat, cardio, cut, direct/indirect, fat burner, fat burning, fat-to-muscle workout, freak-physique workout, free supplements, growth hormone, heavy/light, metabolism, muscle damage, muscle detail, muscle gains, negative-accentuated, physique, pro-x10, probiotics, protein farts, recovery, ripped, slow negatives, stretch overload, stretch-overload workout, t/nt, traumatic/non-traumatic

How Warmup Sets Build Muscle, Plus Pyramid Power

Q: A friend of mine e-mailed me about your 3D Power Pyramid Program. He said he’s making great gains with it in both muscle size and strength. He explained it, but I wanted to come to the source to see if you think it’s right for me. I’ve been training for about 3 years, and I weigh about 160 pounds. My genetics are closer to Steve’s [smaller ectomorph] than Jonathan’s [more of a mesomorph]. Should I go for it?

A: That is an excellent program and one of our most popular because it’s balanced for both size and strength. It’s a simple two-way split that has you train four days a week—with Wednesdays and weekends off. Plus, you cover all of the 3D Positions of Flexion for each target muscle…

[Read more…]

Filed Under: X Files Tagged With: 3d pof, 3d positions of flexion, belly fat burn, endurance fibers, fast-twitch, fat burning, fat loss, fiber recruitment, freak-physique workout, hormone trick, positions of flexion, size principle of muscle fiber recruitment, stretch-overload workout, subfailure

Indirect Muscle Mass Effect: Boost Your T for Hypertrophy

Q: I’ve been reading that testosterone is the key muscle-building hormone, so what is the best way to get it up?

A: “Get it up?” Perfect way to end your question about testosterone. LOL! Arthur Jones, the creator of Nautilus machines and the overseer of the Colorado Experiment that saw Casey Viator gain 60 pounds of muscle in only 4 weeks, always said that training legs hard can have a big “indirect muscle-building effect.”

[Read more…]

Filed Under: X Files Tagged With: 20-rep squats, 24-hour testosterone transformation, abbreviated routine, arthur jones, bodyweight training, boost testosterone, boost your t, breathing squats, build mass, Casey Viator, Colorado Experiment, freak-physique workout, Gabriel Wilson, get it up, hormones, hypertrophy, indirect muscle mass, iron man, Jacob Wilson, Joe C. Hise, muscle growth, muscle mass effect, muscle-building, muscle-building hormones, nautilus machines, Randall Strossen, size gains, stretch-overload workout, t boost, testosterone, testosterone boost

Rev your Mass Machine with the S-Overload Workout

Jonathan doing sissy squats - Rev your Mass Machine with the S-Overload Workout

Q: I’ve been hearing a lot about muscle stretch and how it is uniquely anabolic. What is the best way to build mass with this information—a freehand stretching routine?

A: While freehand stretching routines can do okay things for muscle growth, a much more effective mass-building route is doing a workout of all stretch-position exercises with weights. 

That way every bodypart will get the anabolic acceleration of [Read more…]

Filed Under: X Files Tagged With: anabolic, change to gain, European Journal of Applied Physiology, fast-twitch, freak-physique workout, hypertrophic, mass machine, s-overload, s-overload workout, slow-twitch, stretch overload, STX, testosterone, traumatic overload, Truth About Testosterone, type-1 fibers, type-2 fibers

Testo-Jack, Hyper-Hypertrophy Workout

JL Homegym Squats - Testo-Jack, Hyper-Hypertrophy Workout

Q: I’ve been reading that testosterone is the key muscle-building hormone. Does the hormone boost come from intensity, more reps or what?

A: Arthur Jones, creator of Nautilus machines and the overseer of the Colorado Experiment that saw Casey Viator gain 60 pounds of muscle in only 4 weeks, always said that training legs hard can have a big “indirect muscle-building effect.”

What that means is that you could train your legs hard and see size gains in other muscles, such as [Read more…]

Filed Under: X Files Tagged With: anabolic acceleration, arthur jones, Casey Viator, Colorado Experiment, freak-physique workout, Gabriel Wilson, hormone boost, hypertrophy, intensity, Jacob Wilson, Joe C. Hise, muscle growth, muscle-building hormones, Nautilus, ph.d, Randall Strossen, stretch overload, testo-jack, testosterone, Truth About Testosterone

Two Mass Workouts a Week is All it Takes?

JL Decline Presses - Two Mass Workouts a Week is All it Takes?

Q: I have both Anabolic Reload and Stretch Overload, and I love the high-reps-set-first STX method. However, I’m 61 years old and am wondering if I should try only two mass workouts a week instead of three. Right now I’m using the Pure-Positions STX program from Stretch Overload, and so far I feel somewhat drained. I’m also sore all the time, especially after the Friday stretch workout. Any suggestions for this old guy seeking new muscle?

A: Interesting that you ask about two full-body workouts a week. Recently Steve, who is now 58, was forced to train on only Tuesdays and Fridays—and his gains took a leap forward during that time. Exciting stuff… [Read more…]

Filed Under: X Files Tagged With: anabolic reload, freak physique, freak-physique workout, mass workout, pure-positions stx, stretch overload, STX

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