gains Archives - Page 4 of 6

High-Rep Overload for Muscle Growth—How Much Is Too Much

Q: I’m intrigued by the Super TORQ ultra-high-rep approach. But I’m also making great gains with your standard 3-exercise Positions of Flexion training. Can I use his method on one of the three exercises for each bodypart in the POF routine, or would that be too much?

A: If you’ve read the interview with Doug Brignole in The Ultimate Power-Density Mass Workout 2.0 and checked out his program there, you can see that he only does ONE key exercise for each target muscle with that extreme high-rep approach…

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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…

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Three-Pound Muscle Gain After Only One Workout?!

Q: In your X-Rep Update #1 e-book you discuss a study that produced a three-pound muscle gain after only one workout with static-contraction sets. Do you think that’s true, that much muscle after only one workout? And if so, should I do most of my sets just holding the weight statically?

A: The researchers used the most sophisticated body-composition-measuring device available at the time, known as a BodPod, so we have no reason to doubt their results. Subjects did a full-body workout that consisted mostly of one static-contraction set for each muscle and then rested for 14 days. Most gained muscle, and one subject packed on an amazing three pounds of muscle from that one workout, but…

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Pure Negatives?

Q: I’m getting great results with sets using six-second negatives [on every rep of a negative-accentuated set]. I’m bigger and leaner after one month. My question is, Should I do pure negatives to get even better results since I could increase the weight? My partner can lift the weight for me, and I’ll lower slowly [six seconds] for as many reps as I can get till failure. The heavier weight should cause more trauma and better muscle gains and fat loss, right?

A: That depends on your level of training and your recovery ability (genetics). Pure negatives are extremely traumatic and should be used infrequently…

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X-Rep Lies: Before and After Photos

Q: The before and after photos at your X-Rep site are pretty unbelievable. I mean, come on, four weeks to get those changes? You must’ve either lied about the time it took or manipulated the photos. You should be ashamed of yourselves. There’s too much of that deceptive crap on the Internet.

A: Ashamed? Actually, we’re very proud. Those photos are 100 percent authentic and accurate—no photo alterations, no steroids, and they were taken about four weeks apart. (The key technique that made it happen and a step-by-step how-to is coming up.)

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The Simple Mass-Building Solution

Q: I’ve read a little on your Point-of-Flexion training, and it seems complicated. I was thinking about getting the 3D Muscle Building e-book, but I’m not sure I’ll understand it. I guess I really want to know two things: if it works and if I will “get it” once I read the e-book.

A: It’s actually “Positions” of Flexion, but “Point” of Flexion works too—same meaning. POF is far from complicated; in fact, it streamlines mass-building bodypart routines. POF gets to the “point”—you don’t waste time or effort so you have more recovery ability for maximum growth.

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Muscle Mass Multiplier: Training on a Tricycle

Q: I love the Power/Rep Range/Shock POF program [on pages 103-114 in the 3D Muscle Building e-book]. I’m making excellent gains with it, mostly in strength. I’m more of a small-framed guy at 5’10, 175 pounds. I read your discussion on the study that showed low reps don’t do much for hardgainer types like me, so I’m wondering if I would get more size by deleting the Power week. Should I just do RR/S, alternating between the Rep Range and Shock workouts?

A: If all you’re after is a muscle mass multiplier for more size, with smaller increases in strength, that may be an option; however, you sound pretty stoked about all the new strength gains you’re getting (we got incredible strength gains on that program too!). We’d suggest you keep the Power week—just don’t do it as often. More specifics on that in a moment from the creator, Eric Broser. First, let’s review the P/RR/S protocol for those who aren’t familiar with it…

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Arnold’s Winter Training Routine

Q: I want to get strong over the winter. I heard that that’s what Arnold used to do. I know that if I get strong, I will eventually get bigger, which was how the Oak did it. What’s the best workout for that?

A: First let’s get some insight into Arnold’s winter training routine. Former IRON MAN Publisher John Balik was there, often training with Arnold, and this is what he had to say about it: [Read more…]

Should You Skip Triceps Work?

Q: I was reading that because most bodybuilders do a lot of pressing, they shouldn’t do much direct triceps work. I do bench presses and incline presses for chest and overhead presses for shoulders, so isn’t that enough work for my triceps? I’m drug-free, so I don’t want to overtrain them.

A: Two things to consider:

1) MRI studies show that bench presses and overhead presses do hit the triceps, but mostly the medial and lateral heads; in other words, the bulkiest section of the triceps, the big long head, is almost totally neglected. [Read more…]

Take Your Pick to Get BIG Quick—2 Ways to Grow

Q: I’m reading the Super-Size e-book. Jordon’s 18-pound muscle gain is inspiring and a great story, but I’m 45 years old. He’s in his teens. I don’t think I can train heavy even at every other workout the way he did. Should I try it, even at my age? I got great gains with The Anabolic After-40 Muscle-Size Manual, but this one has me intrigued to see if I can get big during my next training phase.

A: Well, glad you’re immersed in and inspired by The Super-Size Crash Course, but you should keep reading. Chapter 6 lays out a great alternate Phase 1 program—without heavy pyramids… [Read more…]