Dedicated to Your Physical Transformation
Some of the most motivating photos to us are those featuring a top bodybuilder out in the general public—when they’re in decent shape, that is (LOL). In Zen 36 we featured Arnold walking through the streets of Venice, California.
This one is Tom Platz walking the path at Venice Beach, a classic photo from one of the best physique photographers of all time, Michael Neveux…. [Read more…]
Q: I’m training at home like everyone else, but I don’t have a lot of weight. In fact, on many exercises, like dumbbell bench presses, the weight is way too light. Is there anything I can do to keep my muscle growth moving forward without going heavier?
A: First, bodybuilding is called “progressive-resistance” training because adding weight and/or reps to your exercises can increase muscle size…
We say “can” because getting stronger does not always mean getting bigger. Strength may also be the result of neuromuscular adaptation—nervous system efficiency—or better coordination/leverage. [Read more…]
Q: Your higher-rep TORQ (tension overload repetition quantity) method is unreal. It’s given me new size in every muscle after only three weeks. I use your [3-way] Positions of Flexion, and I TORQ on one of the 3 moves. I switch it up with regular 4X and heavy pyramids. My question is, Should I add weight on each set when I use TORQ [30-20-15 reps]?
A: Mixing it up is great for ultimate mass, as we’ll explain. As for adding weight to each TORQ set, that’s going to depend on the exercise and where your TORQ move falls in the POF bodypart routine… [Read more…]
Q: I’m making great strides in muscle gains with the 4X mass method from your newsletters. I do 10 to 12 reps per set, but I’ve seen that you sometimes recommend up to 30 reps. What’s up with that, and does that actually work for you guys?
A: We often use higher reps within the 4X-sequence framework, and it’s done amazing things for us and many of our trainees. [Read more…]
Q: I understand that heavy weight isn’t important for maximum muscle growth. Can you tell me what I should include in my workouts to build the most mass possible in the shortest time. I want to get bigger.
A: Well, “heavy” weights are important, but “heavy” is relative to YOU—and dependent on muscle fatigue. You may struggle with 20 pounds in a certain exercise at the END of a bodypart workout. So that 20 pounds is “heavy” for you on that exercise at that moment… [Read more…]
Q: All the info I’ve read on full-range Positions of Flexion makes total sense. It’s a killer concept, and I’m so psyched to use it. My problem is time. Even though your POF [bodypart] routines are only about six sets, I only have time for half that [maybe 3 sets for each bodypart]. I don’t want to use only the Ultimate Exercise because I see the superiority of training the three positions for total development. Or should I try just the Ultimate Exercise for each muscle and use POF on only certain bodyparts?
A: Using the Ultimate Exercise for each bodypart in a program is one way to go. Your idea of using full POF on one or two bodyparts is a good one. Simply add one set of a stretch- and one set of a contracted-position exercise for those two muscle groups. For example, for chest, the Ultimate Exercise is decline presses… [Read more…]
Q: I’m having trouble with decline bench press (midrange position for chest). I get 10 reps on my first work set and eight on the second. I’ve tried to do X-Rep partials at the end of the second set, pulsing below the midpoint, but I was too weak. I didn’t have any strength left to do X Reps. Is there something I’m doing wrong? Why am I weak at that point? Also, on some exercises, I fail at 10 reps on the first set and then can barely do six reps on the second. Is that normal?
A: X Reps are difficult for different people on different exercises. It depends on individual neuromuscular efficiency in each specific target muscle. You may have that type of weakness in your pecs or one of the synergist muscles (triceps or front delts on press moves) if you struggle with decline bench press… [Read more…]
Q: After reading one of your articles that discussed the study where light, longer sets built muscle, I was thinking that maybe that’s why X Reps build so much size. Because they’re partial reps where the muscle is stretched, you block blood flow and get more tension time by making the set last longer. Do you think that’s the case—that X Reps work because they make a set last longer?
A: No doubt that ex-tending the set with X-Reps is one reason those power partials are so effective at building more muscle. As you said, you not only pulse at the
Q: I just got your Super-Size Crash Course. Great programs in it! I’m older (48) and have been training for almost 20 years. Thinking about using Phase 2 with Downward-Progression 4X, but I’ll alternate with TORQ for “lighter” training days. Do you think that’s a good plan?
A: We think it’s a great plan, and one we’ve used for excellent change—and good pain—to gain. For the uninitiated, here are the two methods to alternate:
Pick a weight with which you can get 15 reps, but only do 12. Rest 45 seconds as you add weight, then do 10. Rest 45 seconds as you add weight, then do 8. Rest 45 seconds as you add weight, then try to get 6.
So your reps look like this: 4 x 12, 10, 8, 6, adding weight on each set.
You could call that semi-heavy training, and it’s perfect for older trainees–or anyone who doesn’t want to hammer their joints with ultra-heavy poundages. The short rests between sets prevent that…
At your next workout, you’ll do lighter DENSITY training with TORQ—tension-overload repetition quantity.
Take your 30-rep max weight and go to failure. Yes, 30 REPS. Rest 45 seconds, then go to failure again, shooting for 20. Rest 45 seconds, then go to failure one last time for 10 to 15 reps. You get high-end hypertrophic tension times…
Alternating those two methods from workout to workout is great for SAFER power work alternated with lighter, sarcoplasmic-expansion hits.
It’s really a less-joint-stress version of Power-Density for new muscle immensity.
Note: DP 4X and TORQ, as well as Progressive-Speed 4X and pyramid training, are explained—and included in the programs—in The Super-Size Crash Course e-book.
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
www.X-Rep.com
Researchers from The Proceedings of The Nutrition Society are suggesting this “blood flow hack” is the fastest way to melt off frozen belly fat with minimal effort.
So if you want to switch on your fat burning switch in just 7 minutes—without going to the gym or running on the treadmill, then check this out:
Q: I’ve been using the Power Pyramid Program (Chapter 2 in the Freak-Physique Stretch-Overload Workout e-book) for six weeks. I’m getting incredibly strong, but I’ve only gained about four pounds of muscle. I realize it’s a muscle strength workout with a size side effect, but now I’m ready to use my new strength to go for major muscle mass. I also want to get leaner. I’m 5’10” and weigh 200 pounds with 14 percent
A: Ah, so now that you’re strong like an ox, you want to get even bigger with some leanness to boot. Sounds good, and it can and will happen. You just need to take your new power in a slightly different direction—still using the multi-angular attack of POF, but altered so you pack on the most muscle size—complete development from origin to insertion.
[Read more…]
