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Q: I remember reading in some of your previous e-mails that you talked about how some of the bodybuilders of the past added a lot of muscle fast, like 10 to 20 pounds in a month. Is high-rep leg work really that powerful? I’m wondering if I should try it.
A: You’re referring to the 20-rep squat results that some of the early bodybuilders got. For example…
[Read more…]Q: I have a 4X question. Let’s use incline dumbbell presses as an example. I do the first 3 sets of 10 reps with 60 pounds. On the 3rd set, I hit the 10th rep, but it isn’t easy. After 30 seconds rest I do my 4th set, but I can only get 5 or 6 reps. Is it better to keep pushing with the 60s until I hit 10 reps on all 4 sets, or should I drop the weight to 55 pounds for all 4 sets, increase the reps to 12 and try that for a few weeks? Any thoughts?
A: We prefer 10,10,10,6, striving to get more reps on that last set at each workout. For most muscle groups, 10 reps seems to be ideal for getting BOTH power and density size effects in the key 2A growth fibers. But there is a place for 4×12 sequences, as you’ll see… [Read more…]
A: Heavier weights and lower reps will produce more growth—in a couple of fast-twitch fiber types. Scientists believe there are at least five (some even say nine) different fast-twitch fiber types, some being slightly more endurance oriented than others. So a set with four to six reps plus X Reps may do great things for one or two of those; but to get at the others you’d want to include slightly higher-rep sets (or include drop sets and supersets in combination with X Reps, as outlined in The Ultimate Mass Workout e-book). That will help you hit as many fast-twitch types as possible.
Technically speaking, fiber makeup dictates which rep range should dominate for an individual. For example, if you have more pure fast-twitch fibers, lower reps should dominate in your routine, but you shouldn’t neglect other rep ranges because you want to hit as many fiber types as possible to max out growth. In other words, the more fibers you get to grow, the bigger your muscles will be.
In our cases, Jonathan, being more mesomorphic (muscular/athletic), responds to lower reps, but he also includes drop sets and supersets to hit a variety of fiber types as well (those techniques bring in an endurance component). Steve, on the other hand, responds better to higher reps, as he’s an ectomorph (hardgainer/skinny) with more endurance-oriented fast-twitch fibers as well as lots of slow-twitch fibers. Heavy straight sets don’t do much for him, so he relies more on drop sets and supersets, while still keeping the reps in the six-to-12 range. That means if he does a drop set of 8(6) reps—eight reps, reduce the weight and immediately do six reps—he’s doing 14 reps. That’s two lower-rep sets back to back, giving him the best of both worlds. Add X Reps to one of those sets and he gets even more time under tension, overloading a number of fiber types. It’s a very efficient way to train for more muscle mass.
Remember, it’s not about just hitting fast-twitch fibers with low reps. There are a number of different fast-twitch fibers that vary in work capacity. We attack that problem by doing heavy work but also getting more endurance-oriented anaerobic work by using supersets and drop sets along with X Reps.
A: Absolutely! (Remember, Steve is a hardgainer, and they did excellent things for his size and muscularity in only one month—and that’s after 35 years of training!) Realize that the biggest reasons someone is a hardgainer include low neuromuscular efficiency (below average nerve-to-muscle connections) and endurance-oriented muscle structures (even many of the fast-twitch fibers have more endurance). X Reps can improve both of those deficiencies significantly.
Remember that X Reps extend any set, so in that regard they provide a slight endurance component, which is exactly what hardgainers’ endurance-oriented muscles need. A standard eight-rep set to failure, using a one-second-up/one-second-down rep speed, lasts 16 seconds (8 reps x 2 seconds). That’s not enough tension time to trigger growth in endurance-oriented muscles; however, you can extend that by five to eight seconds with X Reps, taking the total tension time of the set past the important 20-second mark. Twenty seconds is considered by many scientists to be an ideal time for maximum hypertrophic stimulation in any one set. Also—and this is important—the Xs occur at the optimal spot in the exercise’s stroke for fast-twitch fiber overload. Short pulses at that point force the muscle to continue firing, even after nervous system fatigue. So X Reps extend the tension time on your muscles—past the 20-second mark—and gradually build better nerve-force capabilities, or neuromuscular efficiency. You’ve just knocked down two hardgainer roadblocks to more mass with X Reps!
And if you combine drop sets with X Reps you can get an even better hardgainer-specific workout—extending the set up to 40 seconds, without overtaxing recovery ability, something hardgainers tend to have less of than average trainees. We include X-Rep drop sets in many of the programs in The Ultimate Mass Workout for that very reason. It’s just a good, solid muscle-building strategy whether you’re a hardgainer or not.
Scrawny to brawny: X Reps directly target hardgainer deficiencies and can help transform skinny bodies. Steve, with his light bone structure and slow-to-grow muscles, made some of the best gains of his life in the one month he used X Reps—even at the age of 44 and after 30 years of training!
Q: I’m thin and consider myself a hardgainer. I’ve been training with weights for two years and have managed to add only about 10 pounds of muscle. Not very impressive. I recently got your X-traordinary X-Rep Workout [e-book] and started using the X Reps in my workouts. They feel great, and I wanted to report that after using them for only a few weeks, I’ve added five pounds and look much bigger. I’m so thankful I found this technique! Are there any others I should be using? I feel like I’m finally getting the size gains I’ve been looking for.
A: Great progress! As we often say, hardgainers tend to have more of an endurance component to their muscles. You know how calves and forearms tend to respond better to longer tension times? That’s how most of the muscles on a hardgainer’s body are constructed, so they need longer tension times to grow… [Read more…]
