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Avoid Adaption with Alternative Exercises

Jonathan Lawson one-arm cable lateral raises - Look Bigger with One Simple Exercise

Q: Alternating arm routines at every workout is working great for me! My guns are looking large and in charge! I’m using [the arm-specialization routines] in the 3D HIT program [as outlined in the X-traordinary Arms e-book], and I notice that on many non-arm exercises you have an alternate listed as well. Like on delts for the stretch-position exercise, you have one-arm cable laterals or incline one-arm laterals. Since alternating arm exercises is working so well, can I alternate all the exercises that have substitutes listed?

A: That was a perfect question to go with the first one—and based on our discussion of adaptation, absolutely. Shake things up! In fact, we do that often for many muscle groups. Doing something a little different can be a killer get-bigger trigger! One of our favorites is what you list—alternating one-arm cable laterals with incline one-arm laterals at every other delt workout. It’s a great way to get some variety into your routine and hit the muscle with a slightly different stimulus—cable vs. dumbbell—in the stretch position. [Read more…]

Filed Under: X Files Tagged With: 3d hit, 3d muscle building, 3d pof, adaption, alternative exercises, get-bigger trigger, mike westerdal, muscle building, protect your family, real life self defense, self-defense, x-traordinary arms

Moment of Bodybuilding Zen 36: The Arnold Stroll

It’s winter, so many of our Zen newsletters these days are motivation oriented. One of the photos that inspired us way back was this one of Arnold walking through the streets of Venice, California… [Read more…]

Filed Under: X Files Tagged With: arnold, arnold schwarzenegger, bodybuilding zen, fat fuck, freak physique, get-bigger trigger, hypertrophy, john balik, legend & myth, motivation, physique, POF, stretch-overload workout, venice, vince gironda, vince's gym, winter motivation

The Lost Get-Bigger Trigger: The Time-Muscle Mass Continuum

Jonathan Lawson, concentration curl with support

Q: I’m making great strides in muscle gains with the 4X mass method from your newsletters. I do 10 to 12 reps per set, but I’ve seen that you sometimes recommend up to 30 reps. What’s up with that, and does that actually work for you guys?

A: We often use higher reps within the 4X-sequence framework, and it’s done amazing things for us and many of our trainees. [Read more…]

Filed Under: X Files Tagged With: 4x mass method, anabolic fasting, brad pilon, eat stop eat, get ripped, get-bigger trigger, hypertrophic, hypertrophy, intermittent fasting, muscle gains, sarcoplasmic expansion, tension overload, tension time, tension-overload repetition quantity, TORQ

The 4X Get-Bigger Trigger

Jonathan Lawson cable curls - The 4X Get-Bigger Trigger

Q: I gave the 4X method a try, and it feels amazing. Definitely a big pump. I’m just worried that since only the fourth set is to all-out failure that I’m not getting enough intensity to stimulate growth. I’m used to doing two to four sets on each exercise to total exhaustion. Will my muscles regress on 4X?

A: In The 4X Mass Workout e-book we explain the all-or-none principle of fiber activation. What that means is that a muscle fiber fires at 100 percent or not at all. So even on SUBFAILURE sets, you’re getting bundles of fast-twitch fibers to fire completely. [Read more…]

Filed Under: X Files Tagged With: 4X, 4x mass method, 4x mass workout, 5x, cortisol, exhaustion, fast-twitch fibers, fiber activation, get-bigger trigger, growth fiber activation, growth threshold, intensity, muscle fibers, muscle size, stimulate growth, subfailure

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