hormone trick Archives

Twig to Big: Pack Some Freak on Your Car-Antenna Physique

Q: I’ve been working out for a couple of years now pretty hard. I’m feeling frustrated because I’ve been tall and skinny my whole life: 6’2″ and 170 pounds. I just can’t seem to put on any muscle. Is it a possibility that a person just can’t build muscle no matter what they do? I receive your e-zine and read about other people’s gains, so I’m wondering if I’m doing something wrong or maybe I’m genetically incapable of going from twig to big.

A: You will put on muscle—convince yourself of that; however, you’re in the skinny ectomorph boat with Steve, so you must be realistic, not frustrated. He weighed 120 pounds when he started weight training, and it took time for him to twig to big and looking like a bodybuilder—but even now he doesn’t look all that big in clothes. [Read more…]

Bigger Arms in 1 Week—No B.S.

Q: You said in a previous newsletter that an X-centric Mass Workout user reported building bigger arms in 1 week, gaining a full half-inch gain in arm mass. Muscles can’t grow that fast. Sounds like full-on B.S. to me.

A: Not B.S. at all. It’s completely possible to have bigger arms in 1 week and did happen, as our X-Rep trainee reported. As we mentioned in a previous e-zine, X-centric-style training that emphasizes the negative stroke triggers much more muscle trauma than standard sets. That excess trauma can result in inflammation… [Read more…]

Are X Reps More Power or Density?

Q: I totally get the idea of Power-Density for more muscle size, and I notice that some of the top bodybuilders use that type of mix. I’m not sure how X Reps fit in, though. Is a set with X Reps more power or density? And why are they so great? Aren’t they just a few short-range movements at the end of a set?

A: Considering the studies that show the biggest bodybuilders’ muscles are jam-packed with type 2A fibers, the ones with both power and endurance (density) capabilities, all bodybuilders should be using both types of sets (and X Reps can help, as you’ll see). [Read more…]

Etch In Your Abs as You Pack On Muscle

Q: I just got Jonathan’s Size Surge e-book, and it looks great. I’m ready to try it. My problem is that I still need to lose some fat. I also have the X-centric Mass Workout, and that e-book says that negative-accentuated sets can help get rid of bodyfat. Can I do the Size Surge program, but instead of 2 all-out sets per exercise, do one of those sets in NA style for more fat burning? I really want to see my abs.

A: For those not familiar, negative-accentuated sets have you use one second on the positive stroke and six seconds on the negative. So on bench presses, you would lower to your chest in six seconds, then fire the bar off your chest to the arm’s-extended position in one second… [Read more…]

Slow Down, Grow Muscle

In a recent article, we discussed how inflicting more muscle trauma requires more recovery time. If you do enough damage, you may only need once-a-week training for each muscle. And if you slow down and use the right techniques, your workouts will still be relatively short… [Read more…]

Mass Tip: Change each set to fire your size-building jets

Do you do every set the same way? You know, same rep tempo, same hand spacing same rest between sets?

Our motto is “change to gain” because it takes something unique to add more mass to your physique. Here’s a good example of making a change on each set. On seated biceps concentration curls…

[Read more…]

Pack On Mass—Prime-Time Style

Q: Okay, I’m moving into my late 40s, and I’m tired of all the joint pain from training heavy—shoulders, knees, hips. You name it! I’m from the lift-heavier-to-build-mass philosophy. But from all the research I’ve been seeing, it appears I don’t have to train very heavy at all to add plenty of muscle. I’m excited to try it, and I know you guys have been preaching about how these methods pack on mass for a while, but how should I start my transition?

A: No transition necessary. If you’re hurting that much, you should go right to the easy-to-follow 4X-style workouts. The relief—and new muscle gains—will amaze you (even younger guys should try a four-week all-4X phase for new growth)…

[Read more…]

Try These 3 Wicked Mass Tactics for New Size Now

Q: I like the idea of training quads by doing front squats supersetted with back squats. My quads get almost a pre-ex effect from the strict fronts, then my glutes get better leverage on the backs to drive my quads for more growth. But I’m not very strong on fronts and can get a lot of reps when I immediately go to back squats after. Should I just do high reps on the back squats—say 6 on the fronts and 12-15 on the backs?

A: Definitely an option—if you don’t get too breathless. When training quads with higher reps, the lungs often fail before the target muscles. That’s a problem, to a degree…

You do want the breathlessness, as that’s hypoxia that can boost metabolic/anabolic drive for new size. Here are a few other options…

[Read more…]

Old-School Muscle Moves

Q: I noticed in some of your newsletters and in articles on your website that you guys do behind-the-neck presses and behind-the-neck pulldowns. Don’t you know those can trash your rotator cuffs?

A: You’re not the first to reprimand us for using those so-called dangerous old-school muscle moves. However, we think the injury potential of behind-the-neck pulldowns and behind-the-neck presses is overblown because it’s dependent on genetics, exercise form, and where you place them in your program.

[Read more…]

Jaw-Dropping Growth With the Austrian Oak

Q: I saw someone mention that Arnold used Positions of Flexion. Is that true? I’m thinking about trying it, but I’m not sure if it will work.

A: Arnold, the Austrian Oak, used a lot of exercises, so he definitely favored a multi-angular approach in his training. If you look at the workouts he used during his bodybuilding dominance, you’ll see shades of Positions of Flexion (POF), such as bench presses (midrange), flyes (stretch), and crossovers (contracted) for his massive chest.

One bodypart on which he did make a conscious effort to train those three particular angles was biceps. His favorite routine was barbell or dumbbell curls (midrange), incline curls (stretch), and concentration curls (contracted)…

[Read more…]