Q: I’m back to a basic Positions-of-Flexion program, and I’m pretty stoked about it. I gained almost 10 pounds with it a year ago, so I figure it’s always good to return so something that works. My question is that I’m thinking about using Forced X Reps after reading X Rep Update #1. Should I add a set with those or do my last set in the pyramid as my forced set?

A: Forced X-Reps are one of the most brutal forms of overload—but incredibly effective in the mass-building department if you do them correctly and safely—with complete control, no jerking or heaving. For the uninitiated, here’s the brutality explained from X-Rep Update #1: [Read more…]