Dorian Yates won his first of six Mr. Olympia titles in 1992 and officially ushered in the mass-monster era. His huge, grainy physique was the next step up from the more aesthetic previous Mr. O Lee Haney… [Read more…]
Q: I’ve read that training all out [to failure] is not the best way to grow muscle. The argument I read said that it causes nervous system and adrenal burnout as well as higher levels of muscle-eating cortisol [stress hormone]. Don’t you think bodybuilders will grow better if they use more sets, stopping short of failure to avoid those problems?
A: No doubt about it, training all out is traumatic. It’s brutal on the body, but that’s what makes it so effective—if you use it correctly… [Read more…]
Q: Being drug-free, I was very interested in The 4X Mass Workout. Considering the colleague you mention in that e-book who has trained with a lot of pros while he was using drugs and that he also trained drug-free, his advice is priceless. For drug-free guys, he says he likes 3 weeks of high-intensity-style power training alternated with 3 weeks of lower-intensity, slightly higher-volume workouts. What do you think about this for a big mass blast: 3 weeks of total-10×10 training, followed by 3 weeks of total-4X workouts, followed by 3 weeks of the 3D Power Pyramid [a straight-set lower-rep Positions-of-Flexion workout listed in The Freak Physique e-book]?
A: That looks like a great mass-building, progress-yielding progression. You shift gears every 3 weeks for plenty of muscle-stimulation tweaks… [Read more…]
Q: I’m into high-intensity training, doing one all-out work set per exercise. But I just read your 3D Muscle Building e-book and see the logic in Positions-of-Flexion mass training. Do you think I could combine the two and get good mass results doing one work set for each of the three positions for each bodypart? Like, for my quads, I would do squats (midrange), sissy squats (stretch), and leg extensions (contracted), one all-out set for each.
A: That’s an excellent way to get acquainted with the mass-building power of 3D POF. In fact, we’ve used a similar program over the winter years ago with good results. The only problem was that when motivation was low, which it can be when it’s cold outside, gains aren’t so great. To make that 3D triple HIT approach build muscle as quickly as possible, you have to be gung-ho and train every work set like it’s the last set of your life. Summer is probably a better time to lock in that mindset.[Read more…]
Q: I have the 4X Mass Workout e-book, and I’m convinced it’s the best way for me to build muscle now after years of high-intensity training. I’m ready to start, but I want to include some negative-accentuated (NA) sets for better fat burning. I have both the X-centric Mass Workout and the Fat-to-Muscle Workout [which both include NA]. Lots of good info and workouts, but nothing that really merges 4X and NA the way I want. I need to add NA sets to the Direct/Indirect 4X Mass Workout. How?
A: Keep in mind that negative-accentuated sets are very traumatic and can require more recovery. With the Direct/Indirect 4X Mass Workout, most upper-body muscles are getting THREE hits a week, be they major or minor. That’s already a lot of muscular trauma. But you’re right: Adding an appropriate dose of NA work—one second on the positive and six seconds on the negative—without overtraining, can stimulate more fat burning on a couple of levels… [Read more…]
Q: First off, I just picked up The Ultimate Fat-to-Muscle Workout, and it’s fantastic. I learned so much reading it, which I did at one sitting. Great info and easy-to-understand-and-follow workout, just what I need to kick off a new training program. In the first chapter, you tell the story about Arnold getting ripped and vascular without cardio. Didn’t Mike Mentzer do the same thing but with a lot fewer sets? It’s interesting that their training styles were so different, yet they both got very lean without much, if any, cardio. Do you think a lot of it could be genetics, and us average Joes need more cardio?
A: While genetics could have something to do with it, it might not have as big an impact as you might think. As far as Arnold vs. Mentzer, The key to both of their [Read more…]
Q: I just read a few of your articles about 3D Muscle Building, and you say some guy built 60 pounds of muscle in four weeks. Come on. I hate it when the impossible is touted as being the norm. That never happened, which is probably why you don’t show pictures of the guy. The only photos I see are Jonathan’s before and after. His 20 pounds of muscle in 10 weeks is impressive, but it’s a far cry from 60 pounds in a month. Got any pictures of the 60-pound gain? I didn’t think so.
A: We’re as skeptical as the next guy, but believe it or not, it did happen—back in 1971. It was called the Colorado Experiment, and it was Arthur Jones’ attempt at proving that his Nautilus machines and high-intensity training could build muscle very, very quickly (and we do have the pics; see below). [Read more…]
Q: I’ve been checking out a lot of the high-intensity-training (HIT) stuff on the Web. Using one all-out intense set per exercise makes a lot of sense. But doing only one exercise per bodypart, as in most HIT programs, does not make sense to me. That’s why I want to try the more abbreviated HIT approach combined with 3D POF [training each muscle in three positions for full-range activation]. Any suggestions?