gains Archives - Page 2 of 6

Gaining Like Crazy

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…]

X-infused Size Surge

Q: First, thank you for the Size Surge Workout program. I’ve gained seven solid pounds on it, and I’m not done yet. I may get 10 pounds after it’s all over. My question is, Can I do it again right away? I’ve read some of your other X-Rep e-books and would like to try an X-infused Size Surge the second time around to make it more intense and add more mass. Any suggestions in that area?

A: In our 3D Muscle Building e-book, we analyze Jonathan’s Size Surge program and retool the phase 1 workouts with X Reps on the appropriate exercises as well as multi-rep rest/pause and drop sets, so an X-infused Size Surge program already exists for you to easily follow. [Read more…]

Simplify for Size: Back to Basics to Add Slabs of Muscle

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…]

Gains: 3 Pounds in 3 Weeks

Q: This is it! I started using The 10×10 Mass Workout a little while ago, and I’ve gained 3 pounds in 3 weeks, all muscle. If I keep this up, I can easily gain 20 pounds of muscle in the next few months. Thank you for showing me the best mass-building program ever.

A: While that’s not a question, we feel obligated to respond. First, we’re glad you’re making such spectacular progress with 10×10. Gaining 3 pounds in 3 weeks is very impressive, so keep using it till your gains slow down or stop… [Read more…]

Heat: The Magic Muscle Maker

Q: This is kind of an odd question, but does hot weather help make muscles grow? I’ve noticed this summer, when it’s been blazing hot outside, I make my best gains. In the winter, my gains are much slower, sometimes nonexistent. Could it be the heat?

A: It could simply be more summer-time motivation—you train harder because you want to look good at the pool, lake, or beach. It could also be leanness and darkness—being more ripped and tan makes you look bigger and better. There’s a good chance that heat and/or sunshine may have something to do with it, along with sweating. Perspiring more sheds water from under the skin, and that means more vascularity more often, which adds to your bigger, more-shredded look. But heat may be the key… [Read more…]

Stretch-Position Exercises

Q: I’m using the three-position training of POF [as outlined in the 3D Muscle Building e-book] and have made excellent gains with it. I recently purchased your Quick-Start Muscle Building Guide for my nephew. It’s excellent, and I can already see changes in his muscles after three weeks, but I wonder why you don’t include stretch-position exercises, like incline curls for biceps, in the workouts. I’m sure stretch exercises are one reason I’ve added so much muscle with POF, so if beginners are to make the fastest gains possible, I would think they should use full 3D POF programs. No?

A: The reason we don’t include stretch-position exercises in the Quick-Start program is that they are more dangerous for beginners. Joe Horrigan, D.C., of the Soft Tissue Center, uses the often-injured lower-back as an example: [Read more…]

Pose to Grow?

Q: I’ve read that you can tense your muscles enough so that you can essentially pose to grow. But there’s no resistance involved at all, so I really don’t see how that’s possible. What do you guys think?

A: We used to be skeptical too, but we always notice that as we begin getting in shape and start flexing more as we check our progress (whether it’s in front of a camera or our bathroom mirrors), our muscularity increases quickly.

We thought it was just a coincidence, and that our training and diet were primarily responsible for our accelerated gains—and we were probably right for the most part. But a study we’ve discussed before suggests that flexing a muscle for extended periods does indeed help make your muscles larger and more detailed… [Read more…]

Workouts Too Draining? Reduce Training, Start Gaining—BIG

Q: I’ve been super motivated the past few months and really hitting it hard in the gym using a version of a Heavy/Light program you guys have talked about before. I couldn’t stand to do a back-off week, though, so I think I’m overtrained. Do you think reducing to two exercises per muscle is a good idea? Should I still do heavy/light?

A: Your nervous system is probably hammered. We know, we know—you don’t want to lose any muscle or strength. So here’s what we suggest…

[Read more…]

Mr. America’s Mass-Building Plan

Q: I just got The Power-Density Mass Workout 2.0, and [Mr. America] Doug Brignole’s one-exercise-per-muscle training is interesting, to say the least. And his interview [Chapter 4] makes a lot of good points for high-rep sets.

A: Yes, his “Super TORQ” method can rack up some impressive gains. It helped Doug get into the best shape of his long bodybuilding career, and he won the Muscle Beach International Over 50 competition while using that routine (see photo below).

[Read more…]

Pack On Mass—Prime-Time Style

Q: Okay, I’m moving into my late 40s, and I’m tired of all the joint pain from training heavy—shoulders, knees, hips. You name it! I’m from the lift-heavier-to-build-mass philosophy. But from all the research I’ve been seeing, it appears I don’t have to train very heavy at all to add plenty of muscle. I’m excited to try it, and I know you guys have been preaching about how these methods pack on mass for a while, but how should I start my transition?

A: No transition necessary. If you’re hurting that much, you should go right to the easy-to-follow 4X-style workouts. The relief—and new muscle gains—will amaze you (even younger guys should try a four-week all-4X phase for new growth)…

[Read more…]