It’s not easy getting lean—at least for most people—which is why fast fat loss is always a hot topic. Most of you reading this probably want to uncover your abs sooner rather than later…[Read more…]
Q: Looking in the mirror, I see that somehow I’ve gotten very fat. I go to the gym, but I guess my eating has been out of hand for too long. Is there anything I should concentrate on during my workouts to help lose the fat? I plan to do cardio after every weight workout, something you’ve suggested. I desperately want to be ripped enough to see abs!
A: First, get your diet under control. You must start eating clean—cut down the junk—and get on an anabolic-meal schedule. Your best bet will be a typical bodybuilding diet, so eat at least 25 grams of protein at six meals a day. Try to eat every two to three hours, and get some carbs too—enough to refill muscle glycogen stores, which is about 200 grams a day. If you need examples, see X-treme Lean; it contains our complete meal-by-meal diets to help you get ripped…[Read more…]
Q: You’ve said a lot of pro bodybuilders have used versions of the 4X mass method and made great gains. But weren’t they on drugs? Don’t steroids make a huge difference? Will this type of training really work for me if I don’t use drugs?
A: Several years ago, Steve interviewed a colleague who trained with many of the legendary pros, including the Mentzer brothers, Danny Padilla, and Rory Leidelmeyer to name a few…[Read more…]
Q: I’ve added a lot of muscle using Pre-Ex 3X and modified pre-ex. I must commend you for coming up with it. One problem I have is with leg extensions. They hurt my knees when I do them first. Funny that squats don’t hurt me. Leg extensions are the only quad isolator. What should I do first instead?
A: We didn’t come up with pre-exhaustion. That honor goes to the late Bob Kennedy, publisher of MuscleMag…[Read more…]
Q: I’ve been using the modified pre-exhaustion method every other workout [from the Pre-Ex 3X e-book]. I’m not supersetting; I just do the isolation exercise first for a 4X sequence, then I do the compound [midrange] exercise after that with 4X. I just got your 4X Mass Workout 2.0. I really like the high-rep [TORQ] idea. What do you think about using that [30-20-15 3X sequence] on the isolation exercise for modified pre-ex?
A: We speak from experience when we say this iso-TORQ method produces a crazy pump—and you’ll feel the target muscle on the big midrange move better than ever. This is one of our favorite super-growth stimulators. Get close to failure with 30 reps, rest 45 seconds, go to failure at 20; rest 45 seconds, go to failure for 15+ reps…[Read more…]
Q: In 4X Mass Workout 2.0 you describe the high-rep [TORQ] method, going 30-20-15 in reps with short rests between. Sometimes I can’t get 30. Either I pick a weight that’s a little too heavy or I just fatigue too quickly. What should I do?
A: What you’re trying to do with TORQ—tension overload repetition quantity—is reach the upper area of the optimal hypertrophic tension time—60 to 90 seconds.
Q: I’m sick of being soft and blubbery. I really want to see my abs, but I’m not sure where to start. Do I just start working out harder and wait for them to appear? Please h
A: When we get “soft and blubbery,” usually over the winter (Steve’s pic at left below), our first step to getting ripped abs for the warmer weather is to stop eating crap…[Read more…]
Q: I got your Quick-Start Muscle-Building Guide because I haven’t lifted in a few years. Fantastic info and it’s already working for me. On some exercises, you suggest lifting in 3 seconds and lower in 3 to help improve nerve force for strength. I’ve seen in many of your emails that you sometimes lift in 1 second and lower in 6. Should I try that? I think you said it helps burn fat, and I would love to see my abs sooner rather than later.
A: Lifting in 1 second and lowering in 6 is what we call X-centric, or Negative-Accentuated, training. It is a great FAT BURNER as well as MUSCLE BUILDER, but you shouldn’t use it just yet (more on why in a moment).[Read more…]
Q: The first day of [meteorological] spring slapped me in the face. My abs are gone and I feel “loose,” as in soft. I need to drop fat, especially around my middle, and add some hard muscle—like right now. How do I get it going and see abs?
A: Don’t panic. You still have about 12 weeks until summer. But because fat-loss is a slow process—if you want to hold and even gain muscle—you need to start NOW.[Read more…]
Q: I got your 4X e-book recently and have been experimenting with the TORQ [tension-overload repetition quantity] method you outline.
A: For the uninitiated, The Ultimate Fat-to-Muscle Workout incorporates pyramids, X-centric (negative-accentuated) sets, and then two high-rep sets on a contracted-position exercise to finish for growth hormone release…[Read more…]