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Is Multi-angle Mass Training, Like POF, Obsolete?

Sissy squat finish

Q: After reading your new page, my takeaway is that the ideal exercise for each muscle is a key to more mass with shorter workouts. Does that mean your 3-exercise system [Positions of Flexion: midrange, stretch, contracted] is unnecessary? Do I only need the ideal exercise for each muscle for the best gains?

A: The full-range, 3-move approach is not obsolete by any means, as the new ebook explains.

However, each target muscle does have an ideal exercise you should emphasize for ultimate mass gains. [Read more…]

Filed Under: X Files Tagged With: Doug Brignole, full-range pof, growth stimulation, ideal exercises, Mr. America, multi-angle mass training, Old Man Young Muscle, POF, positions of flexion

Power-Pump: Combo to Grow More Muscle

Q: I recently went from training heavy on everything to [moderate-weight] 4X. I’m convinced that it’s genius. I gained four pounds in two weeks. My question is, What do you think of doing the first set heavy with low reps, then do a 3X after? That should get both size factors, right?

A: That’s a great variation. Of course, it’ll take a bit longer because you have to do some warmup sets. Then you do your heavy set, followed by a 3X sequence. We have a similar power-pump style of strategy in The Ultimate Power-Density Mass Workout…

In the Basic Workout, you do one exercise per bodypart. For example, for midback you do this: [Read more…]

Filed Under: X Files Tagged With: 3x, 4X, actin, basic workout, combo to grow, deadlift, full-range pof, growth fibers, heavy pyramids, myofibrils, myosin, power-density, power-pump, sarcoplasm, sequential flow method, stretch overload, tight hips, unlock your hips

Gaining Like Crazy

Jonathan Lawson doing decline presses

Q: I’m insanely stoked using the Size Surge program. I love Phase 1, and I’m gaining like crazy. My gains have been so good that I really don’t want to go to Phase 2 just yet. Can I stay on Phase 1 for another month or so, till I feel like my gains have stalled out?

A: Everyone has different genetics, so nothing is written in stone. The Size Surge program listed is what worked for Jonathan—he gained 20 pounds in 10 weeks using it as written: phase 1 for five high-intensity weeks, stuck with it for a sixth downshift week, then did the phase 2 Positions-of-Flexion program for the last four weeks where he was gaining like crazy. [Read more…]

Filed Under: X Files Tagged With: 20 pounds in 10 weeks, anabolic primer, anabolic running, boost testosterone, cardio trick, full-range pof, gaining like crazy, gaining muscle, gains, hiit, intensity, occlusion, phase training, Size Surge, stretch overload, tension

Tips for More Muscle Now

Size Surge before and after 10 weeks

Q: I want to thank you both. I’m from Italy, 178 cm tall, and my weight now is 68 Kg (150 pounds). At the beginning of April, my weight was only 62 Kg (136 pounds). My increase in muscular mass, almost 15 pounds, is due to you. Before your training methods, I tried so many others, but with no results. The program that worked is the 10-week Size Surge [that Jonathan used to gain 20 pounds of muscle, listed in 3D Muscle Building]. I’d like to improve my muscle mass to 75 Kg (165 pounds), with a particular emphasis on delts, back, and forearms. I believe forearms are very important. Can you suggest anything to increase my mass? I have most of your e-books, so I can look up any method you suggest.

A: Thank you for the complimentary e-mail. We’re glad you’re making such striking progress with one of our most popular and effective workouts, the 10-week Size Surge program that Jonathan used for his transformation. His progress photos during that mass-building experiment are very motivational. Just seeing his 10-week results can program your mind to help you pack on more muscle now… [Read more…]

Filed Under: X Files Tagged With: before and after, Charles Poliquin, full-range pof, italy, more muscle, muscle now, muscular, olympic coach, positions of flexion, progress, testosterone, testosterone replacement therapy, tips, trt

5 Tips for More Muscle Mass

Jonathan doing Speed Reps on cable curls

Q: All the info I’ve read on full-range Positions of Flexion makes total sense. It’s a killer concept, and I’m so psyched to use it. My problem is time. Even though your POF [bodypart] routines are only about six sets, I only have time for half that [maybe 3 sets for each bodypart]. I don’t want to use only the Ultimate Exercise because I see the superiority of training the three positions for total development. Or should I try just the Ultimate Exercise for each muscle and use POF on only certain bodyparts?

A: Using the Ultimate Exercise for each bodypart in a program is one way to go. Your idea of using full POF on one or two bodyparts is a good one. Simply add one set of a stretch- and one set of a contracted-position exercise for those two muscle groups. For example, for chest, the Ultimate Exercise is decline presses… [Read more…]

Filed Under: Uncategorized Tagged With: 3d hit, 5 tips for more muscle mass, arm specialization, bodyweight training, build mass, fiber activation, full-range pof, full-range positions of flexion, growth fibers, hypertrophic, lock out, mass building, motivation, muscle mass, muscular, POF, pof workouts, positions of flexion, size surge program, static hold, tension time, time under tension, ultimate exercises, warmup sets, X Reps, x spot, x-rep partials

Training One Side at a Time

Jonathan doing concentration curls

Q: How do you feel about one-arm and one-leg work? I’ve read that training one side at a time can help you contract more muscle fibers. Is that true?

A: We’ve seen studies that show unilateral work to be better at neuromuscular stimulation and therefore heightened muscle-fiber activation. Our main problem with one-limb exercises is time and energy expenditure.

Working one arm or one leg at a time takes longer, unless you move back and forth from one limb to the other without resting. Not resting, however, causes more systemic energy drain…

[Read more…]

Filed Under: X Files Tagged With: 3d muscle building, 3d pof, bodyweight training, bodyweight workout, concentration curls, energy drain, fiber recruitment, full-range pof, full-range training, growth fibers, muscle fibers, muscle-protein synthesis, neuromuscular stimulation, one-arm dumbbell rows, one-arm overhead extensions, one-arm rows, one-leg calf raises, one-leg leg extensions, one-limb exercises, positions of flexion, single-limb work, training one side at a time, unilateral work

High-End Hypertrophy Progression: Blow Up Big Time

Q: I got the Power-Density Mass Workout 2.0 and was motivated by [Mr. America] Doug Brignole’s interview and how he uses only one exercise for each muscle. I notice he adds weight over five sets so his reps fall—but I’m with you and think 50 reps is a bit much—and boring. My question is, if I use your TORQ method [30-20-15] on two or three exercise per bodypart, should I add weight over those three sets?

A: You can—it really depends on the exercise. When we do TORQ on an isolation move, like machine flyes for chest, we do NOT add weight…

[Read more…]

Filed Under: X Files Tagged With: continuous tension, Doug Brignole, energy fluid, full-range pof, full-range positions of flexion, high-end hypertrophy, hypertrophy, mike westerdal, Mr. America, power-density, power-density mass workout, progression, protect your family, sarcoplasm, sarcoplasmic expansion, self-defense, Super TORQ, tension time, time under tension, TORQ, Ultimate Power-Density Mass Workout

Mass Rules: Get Huge With These Moves

Steve Holman Smith machine squats - Mass Rules: Get Huge With These Moves

Q: Your Positions-of-Flexion [mass-training system] has helped me get huge with a lot of new muscle over the past six months. Thank you! One question I have is with hamstrings. In both the 3D Muscle Building e-book and The Ultimate Mass Workout, you have feet-forward Smith machine squats as the best midrange hamstring exercise. Don’t my hams get plenty of midrange work when I do squats or leg presses as my midrange quad move? Can’t I just skip the Smith squats and maybe do extra sets on stiff-legged deadlifts [hamstring stretch] and leg curls [hamstring contracted]?

A: We’d like to say yes, but, to be truthful, you don’t get a lot of hamstring innervation with free-bar squats or even leg presses with your feet high on the footplate… [Read more…]

Filed Under: X Files Tagged With: 3d muscle building, adductors, back squats, biceps femoris, front squats, full-range pof, get huge, innervation, mass rules, mri, mri study, new muscle, per a. tesch, POF, positions of flexion, semitendinosus, squats vs. smith squats, testosterone, Ultimate Mass Workout, vases lateralis, vastus intermedius, vastus medialis

Double-Duty Mass Moves

Jonathan Lawson one-arm cable lateral raise - Double-Duty Mass Moves

Q: In Positions-of-Flexion mass training you classify the one-arm cable lateral as a stretch-position exercise for the medial-delt head. But isn’t it really a stretch- and contracted-position exercises? There is resistance all the way through the stroke, so you get resistance at contraction [top] as well as at stretch.

A: You could classify one-arm cable laterals as both stretch and contracted, but it’s more of a stretch-position move because of the angle of pull. [Read more…]

Filed Under: X Files Tagged With: 3d muscle building, 4X, 4x mass method, delt routine, delt workout, full-range pof, mass moves, one-arm cable laterals, POF, positions of flexion, shoulder routine, shoulder workout

Get Bigger, Fuller Muscles with Wow-Factor Workouts

Bob Paris upper body - Get Bigger, Fuller Muscles with Wow-Factor Workouts

Q: I’ve been using the Full-Range 4X Mass Workout [on pages 46-48 of that e-book] for a month, and I’ve noticed that my muscles appear to be not only bigger, but rounder. I’m looking more like a bodybuilder! I’m not imagining this, as people have told me that at my gym. It’s fantastic, but I’m wondering why. Is it because of the extra sets with 4X on 3 exercises for each bodypart? I was only doing one or two exercises for each muscle before, so it must be the added volume.

A: That’s part of it. The extra volume with short rests during a 4X sequence helps deplete more glycogen from the muscles, and therefore they supercompensate and store more. That extra glycogen gives the muscles a fuller, rounder look, like Bob Paris’, who is pictured below (but there’s more to it than that, as you’ll see)… [Read more…]

Filed Under: X Files Tagged With: 3d muscle building, 4X, 4x mass workout, biotrust, bob paris, fiber activation, free protein, full-range, full-range pof, full-range positions of flexion, fuller muscles, get bigger, glycogen, glycogen depletion, glycogen storage, POF, positions of flexion, power/rep range/shock, prohydrolase, protein, rest/pause, wow-factor workouts, X Reps

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