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Fast Moves to Get You Huge?

Steve spotting Jonathan on DB shoulder presses - Fast Moves to Get You Huge?

Q: I was reading one of your newsletters I saved, and you were talking about how bad it was to see people using fast moves with ballistic reps in the gym. But I’m pretty sure I’ve seen you guys recommend fast reps recently. What’s the deal—are they good or bad?

A: There is research showing that a faster tempo can help engage more fast-twitch growth fibers; however, our speed, or X-celeration, method is not throwing the weights… [Read more…]

Filed Under: X Files Tagged With: anabolic hormone reset, anabolic hormones, ballistic reps, build muscle, downward-progression, dp 4x, fast moves, fast reps, fast-twitch fibers, get huge, growth fibers, jordon williamson, melt fat, plyometrics, power tempo, progressive-speed 4x, speed reps, speed set, super-size crash course, x-celeration

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

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