Harvard research Archives

New Muscle Size With Speed and Progression

Q: I am almost 50 and making incredible gains with the 4X method. I was reading that top trainer Charles Glass believes new muscle growth can be created with this style, thickening new fibers as well as expanding the sarcoplasm. However, he says you should still go “heavy” every so often. Every time I do that, my joints ache for days. Should I just put up with it and pile on the poundage every couple of weeks?

A: If you like going mega heavy, do it—but you’ll suffer the consequences. Glass says to train heavy every so often in order to keep the type 2B power fibers growing… [Read more…]

V-handle Pulldowns

Q: In the BASIC Power-Density Mass Workout you have V-handle pulldowns as the only lat exercise. I know you I.D. that as the Ultimate Exercise for lats in The Ultimate Mass Workout e-book, but those hurt my forearm. Can I do regular [pronated-grip] chins instead?

A: Yes, but you won’t be able to do both Power and Density for chins—unless you’re freakishly strong on that exercise…

We suggest chins for Power and regular pulldowns for Density, like this…

Chins, (pyramid) 3 x 9, 7, 5-6
Pulldowns, (4X) 4 x 10

Of course, if you’re a freak, you can go ahead and do a 4X sequence on chins after your power sets. But most trainees will need less than bodyweight, so pulldowns is the answer. Power plus Density for muscle immensity.

Till next time, train hard—and smart—for BIG results.

—Steve Holman and Jonathan Lawson
www.X-Rep.com

Ripped Muscle Now: Harvard Research

Harvard researcher Dr. Dimitrios Stamou discovered an enzyme that eats bodyfat. It’s helping women and men lose up to 21 pounds on average in less than 28 days.

Plus, it can help bodybuilders get freaky ripped faster than ever (see the pic of the 69-year-old who is shredded at the link below).

Remember, when you’re leaner, you look bigger than ever… And best of all, your body can MAKE this fat-blasting enzyme by eating these specific foods… and they taste GREAT.

Our colleague, the man who owned the gym that Lou Ferrigno trained at in “Pumping Iron,” turned us onto this. He’s using it himself to shed fat faster than ever, and he’s in his 50s. Get the details and see his photo HERE.

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…]

One Small Change for Big-Arm Gains

Q: I’m in phase 1 of the Size Surge Workout. I like it a lot, but I notice that I’m getting some wrist pain during barbell curls. Should I try a wider or narrower grip for more arm gains without the pain?

A: You’re extremely motivated. How do we know? Because you apparently read the Size Surge e-book up through phase 1 and stopped so you could attack that program. If you would’ve read further, you would’ve seen that Jonathan had the same problem and switched to dumbbell curls in phase 2… [Read more…]

The Next BIG Thing for More Muscle Mass

Q: I just finished a six-week phase using the HIT workout with arm specialization [listed in the X-traordinary Arms e-book]. I made some good mass gains training each exercise with only one all-out set. I used my extra energy to blast my arms with more sets [with full Positions of Flexion] and got amazing gains using the different exercises at each arm workout. They’re looking big and full, and now I’m ready for a new program. Which one do you suggest after that 3D HIT Workout?

A: To clarify, on that 3D HIT Program listed in the X-Arms e-book you do full POF for each bodypart, but only one all-out set in each position. For example, for quads, you do squats (midrange), sissy squats (stretch), and leg extensions (contracted), each getting a warmup set or two and then only ONE mass-kicking set to exhaustion… [Read more…]

Ultimate Exercise for Shoulder Size

Q: Maybe I missed it since I’m a relatively new subscriber to your newsletter, but what is the Ultimate Exercise for shoulder size; wide-grip dumbbell upright rows or dumbbell presses?

A: We first identified each Ultimate Exercise for every major bodypart in our first e-book, The Ultimate Mass Workout. There’s a comprehensive chapter on each one, why they are best, and also a few complete programs with just those moves—like V-handle chins for lats… [Read more…]

2 Tips for Unstoppable Arm Size

Q: I want to experiment with 10×10 on arms to see if I can get another inch of growth. Would you suggest 10×10 combined with Positions of Flexion, or just 10×10 alone on one exercise? One exercise just doesn’t seem like enough angles are worked to hit all the fibers.

A: There are two ways you can approach 10×10 for unstoppable arm size. The first is using 10×10 on one biceps and one triceps exercise at your one arm workout each week. The key to getting the most growth is the bodypart split. For example… [Read more…]

More Outer Quad Sweep

Q: I need more outer quad sweep. A guy at the gym told me to use a narrow stance on squats, but that feels a bit unnatural to me. Will that actually help build the outer quads?

A: We asked our colleague and research maven Jerry Brainum about developing outer quad sweep before. Here’s what he had to say… [Read more…]