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20 to 80 Pounds of Muscle

20 to 80 Pounds of Muscle

Q: I did the first [5-week phase] of Jonathan’s 20-pounds-of-muscle-in-10-weeks program [from the 3D Muscle Building e-book] and didn’t get much size from it. I gained about 3 pounds and still feel skinny. Should I go ahead and do the second five weeks of different 3D Positions-of-Flexion workouts? Do you think that by hitting all of the positions [in the Phase 2 workouts] that I will make better gains than with the first part?

A: Full speed ahead—continue with Phase 2 (your gains from Phase 1 are actually darned good; more on that in a moment). By shifting to training each muscle in the midrange, stretch and contracted positions, you should get another more sizeable muscular adaptation (growth jolt).

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Filed Under: X Files Tagged With: 20 pounds of muscle, 3d muscle building, 3d pof, 80 pounds of muscle, anabolic primer, beginners, beginners guide, belly fat burn, bodybuilding, fast-twitch, fat burning, fat loss, high glycolytic, high oxidative, hormone trick, jonathan lawson, metabolism, muscle growth, muscular adaption, phase 1, phase 2, physique, POF, positions of flexion, quick-start muscle building, rep range, running, steroids, Steve Holman, supercompensation, weight training

Muscle Mass Multiplier: Training on a Tricycle

Muscle Mass Multiplier: Training on a Tricycle

Q: I love the Power/Rep Range/Shock POF program [on pages 103-114 in the 3D Muscle Building e-book]. I’m making excellent gains with it, mostly in strength. I’m more of a small-framed guy at 5’10, 175 pounds. I read your discussion on the study that showed low reps don’t do much for hardgainer types like me, so I’m wondering if I would get more size by deleting the Power week. Should I just do RR/S, alternating between the Rep Range and Shock workouts?

A: If all you’re after is a muscle mass multiplier for more size, with smaller increases in strength, that may be an option; however, you sound pretty stoked about all the new strength gains you’re getting (we got incredible strength gains on that program too!). We’d suggest you keep the Power week—just don’t do it as often. More specifics on that in a moment from the creator, Eric Broser. First, let’s review the P/RR/S protocol for those who aren’t familiar with it…

[Read more…]

Filed Under: X Files Tagged With: 3d muscle building, 3d pof, eric broser, fast-twitch, fiber activation, fiber recruitment, gains, hardgainers, high glycolytic, high oxidative, hypertrophic, intensity, mass multiplier, max-force generation, muscle burn, muscle mass, nerve-to-muscle connection, neuromuscular efficiency, p/rr/s, POF, positions of flexion, Power, power/rep range/shock, rep range, shock, straight sets, strength, strength gains, tension time, tension times, testosterone, tricycle

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