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Q: I’m getting some wicked pumps with Pre-Ex 3X. But I’ve been reading about your high-tension-time training methods. Do you think using higher reps on the pre-ex exercises is a good idea so I get 60 to 90 seconds of tension time?
A: Interesting idea. Optimal hypertrophic tension time is said to be 40 to 60 seconds, and many researchers extend that to 90 seconds. Most bodybuilders do sets that last only around 20 seconds… [Read more…]
Q: I know you suggest one second to lift and three seconds to lower. Do you ever use a slower lifting cadence, like lifting in three or four seconds instead of only one? Wouldn’t that produce more tension time for unique muscle-growth stimulation?
A: Yes, it can be a great variation for more mass creation as well as a fat-burning catalyst. But the big reason to slow down on the lifting stroke is for more strength. [Read more…]
Q: I’m putting in more hours at work to make ends meet, so I don’t have a lot of time to train. I can get to the gym three days a week. I really want to start The Ultimate 10×10 Mass Workout [that uses only the Ultimate Exercise for each muscle group]. My problem is that I’m not convinced the 10×10 method will work. As much as I want to try the routine, I’m not sure I’m convinced that using lighter weights can really build muscle.
A: For the uninitiated, 10×10 is taking a weight you can get 20 reps with, but you only do 10. You rest for 30 seconds, then you do 10 more and so on until you complete 10 sets of 10 reps. The first sets are easy—almost too easy—but the last few sets are severe, and the pump is unreal. [Read more…]
Q: I’ve been using the Power Pyramid Program (Chapter 2 in the Freak-Physique Stretch-Overload Workout e-book) for six weeks. I’m getting incredibly strong, but I’ve only gained about four pounds of muscle. I realize it’s a muscle strength workout with a size side effect, but now I’m ready to use my new strength to go for major muscle mass. I also want to get leaner. I’m 5’10” and weigh 200 pounds with 14 percent
A: Ah, so now that you’re strong like an ox, you want to get even bigger with some leanness to boot. Sounds good, and it can and will happen. You just need to take your new power in a slightly different direction—still using the multi-angular attack of POF, but altered so you pack on the most muscle size—complete development from origin to insertion.
[Read more…]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.
