get ripped Archives

Get High for Major Muscle Size

Q: I like the idea of experimenting with high reps. Your report on Mr. America Doug Brignole’s results has motivated me to get high (LOL). But I’m getting ready to start the Size Surge program. Should I try high reps [30-20-15] on the isolation exercises in both five-week phases?

A: Lots of people have been grabbing copies of Size Surge 2.0 lately because it seems to be get-big season. That’s how we know many trainees have started—or are getting ready to start—this 10-week mass attack. [Read more…]

Your Best Mass-Building Exercises (not what you think)

Q: I can never decide whether to use dumbbells or a barbell for my bench presses. My training partner even argues about bent-over rows. He likes dumbbells and I like a barbell. How do we know which are the best mass-building exercises?

A: Well, when it comes to any type of bench press, dumbbells allow a fuller range of motion, less shoulder stress and a more natural movement…

HOWEVER, [Read more…]

Bench Press Power

Q: I’m using the Size Surge program, and it’s absolutely fantastic. My only complaint is that I want my bench press power to go up faster. I’m not sure that the two work sets on the bench are enough to make that happen. What would you suggest?

A: Two work sets can be enough. During Jonathan’s original 10-week cycle, his bench went from 200 x 10 to 290 x 6. But to be fair, he was regaining some size and strength that he’d had previously. Still a spectacular increase. [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…]

Get Ripped Now: Your Muscle-Beach Action Plan

“Man, you look incredible—amazing abs!” Who doesn’t want to hear compliments like that when peeling off your shirt at the beach, pool, or lake? Make a promise to yourself: You’re going to get ripped and look better than ever this year…

[Read more…]

Best Mass Moves for High-End-Hypertrophy Hits

Q: I just started using the 30-20-15 [TORQ] method on one exercise for each muscle. I do the other exercises as regular sets or 4X. The higher reps really feel incredible. What a great pump and deep fiber hit. My question is, Which exercise is best for 30-20-15—midrange, stretch or contracted?

A: As we’ve mentioned before, the angle of pull is different on each of midrange, stretch, and contracted exercises, so fiber activation can be unique as well.

[Read more…]

Build Muscle While You Burn Fat: Is It Possible?

Q: I started using your 4X Mass Workout a few months ago, and I put in negative-accentuated [or X-centric] sets for each muscle at least once a week to help burn fat. I also adjusted my diet slightly, but nothing major. I swear I’m bigger as well as leaner now. Is it an illusion that I’ve put on a lot of muscle because I’m just more cut? I weigh about the same, but my abs are much sharper. I always hear that you can’t build muscle while you burn fat, but from my results, I’d have to disagree.

A: There have been studies with rats that had them gain muscle with weight-bearing exercise while on near-starvation diets. We’re not rats, of course, but we believe it’s possible for humans. We’ve seen it on many occasions…

[Read more…]

Mix Muscle Hits to Get Big and Ripped

Q: Thanks for the X-centric Mass Workout! Mixing heavy work, negative-accentuated sets, and 4X has given me the best gains of my life. My bodyweight increased over 5 pounds, but my abs are sharper with veins in the lower part. I’m stoked, and the ladies seem to like it too. LOL! My question is about NA sets vs. negatives at the end of regular sets. After two heavy sets, you say to reduce the weight on the last set for an NA set on the big exercise [like bench presses]. Couldn’t I just keep the weight heavy and add four to six negatives at the end of that last set? I feel like I need another heavy set. I have a partner, so he could lift and I could lower on the negatives. I think Mike Mentzer recommended this style.

A: In his prime, Mentzer actually recommended a 3-phase set to get big and ripped…

[Read more…]

Drop Fat Like a Bad Habit

Q: I’m looking to drop fat like a bad habit. My question is, what’s the difference between your X-treme Lean e-book and The Ultimate Fat-to-Muscle Workout? Is one better than the other for my goals?

A: The simple answer is that X-treme Lean contains more diet and nutrition info while The Ultimate Fat to Muscle Workout is more about the right type of training to max out fat loss as you gain muscle mass… [Read more…]

Lean-Machine Workouts: Turn Fat to Muscle 24/7

One of the toughest parts of building your physique is staying stoked to hit the gym—and not just hit it, but power drive it over the wall every time you work out. That can be especially tough in the winter when you’re all covered up and not necessarily thinking of your lean-machine spring and summer body… [Read more…]