Harvard research Archives

Get-Big Tip: How to Flip the 4X Growth Switch

Q: I got The 4X Mass Workout e-book, and it’s fantastic! I tried it on arms for a few weeks, and they blew up at every workout. I measured, and I gained a quarter-inch in only three weeks. Thank you! They’d been stuck for over a year at just under 17″. I’m convinced and ready to use 4X on all bodyparts. I want to do your full-range Positions of Flexion method for each muscle, 4X on all exercises, but the POF routine in the 4X e-book is a 2-way split. I don’t think I can work legs and chest on the same day. Is there an alternative?

A: Don’t be a wuss! That’s the Phase 2 Size Surge program Jonathan used to pack on 20 pounds of muscle in 10 weeks, so suck it up and just do it…

Kidding! That 2-way split is too taxing for some trainees (not just wusses), which is one reason Jonathan provides a 3-way POF split in his Size Surge e-book (pages 55-57). Here’s how that less-taxing mass plan pans out… [Read more…]

Moment of Bodybuilding Zen 56: Arnold at Age 19

This photo of Arnold at age 19 from his book Education of a Bodybuilder, shows his incredible genetics: chest structure, long biceps, wide shoulders/small waist. [Read more…]

Metabolic Mass Move: Get High for Muscle Size

Q: I’ve been reading a lot about high-rep leg work, specifically squats. How it can add 20 pounds of muscle in six weeks. Do you think high-rep squats are worth the effort? I know they are tough, but if I get bigger faster, I’m in. Plus, I train at home and have limited weight anyway, so that would save me from buying more plates.

A: We were in touch with a bodybuilder who packed on an amazing 50 pounds of muscle in just over a year’s time. And he attributes a lot of that to adding a high-rep set of squats to his leg day (his full story was in an old issue of IRON MAN)… [Read more…]

Moment of Bodybuilding Zen 41: Shawn Ray

Shawn Ray is often referred to as the uncrowned Mr. Olympia, taking second in that contest twice: ’94 and ’96. His physique was almost flawless as this classic pose shows… [Read more…]

Moment of Bodybuilding Zen 39: Frank Zane’s Abs

Frank Zane wasn’t the biggest bodybuilder of his era by any stretch. He competed and won the Mr. Olympia weighing around 190 at 5’9”. And 40 years later, his physique is still considered an ultimate ideal by the majority who lift… [Read more…]

Fast or Slow to Grow? Here’s 2 Get-Big Tactics

Q: I had your original 10-Week Size Surge book from many years ago and just picked up the Size Surge 2.0 e-book. Thanks for revising it to include 4X training! I’m 45 now with a lot of joint damage from heavy “lifting,” if you want to call it that. So your [moderate-weight] 4X method is perfect and has me making new muscle gains. Thank you! My question concerns the “finisher” set you recommend in one of the workouts. Do you think pure-negative or negative-accentuated sets are better?

A: For the uninitiated, the Size Surge 2.0 e-book has a few new workouts compared to the original, including an alternate Phase 2 routine that’s Positions of Flexion with a few heavy sets, 4X work, AND a one-exercise mass finisher using an intensity method… [Read more…]

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…]