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Seeing the 3 key hypertrophy triggers for muscle growth laid out by Brad Schoenfeld, Ph.D. in Anabolic Reload got me motivated. Interesting that they align with your Positions of Flexion method. So hitting all 3 at every workout is the best way to grow?
For the uninitiated, the 3 key hypertrophy triggers you must attack for mega mass, according to Schoenfeld, are: [Read more…]
Q: I tried Arnold’s method of using a high-rep set to end my major exercises, like bench presses, (Ultimate Power-Density Mass Workout e-book, Chapter 1). But I’m just too fatigued to feel the target muscle on that last set. After reading about Doug Brignole’s 50-40-30-20-10 method in Chapter 4, I was thinking about using that on an isolation exercise to feel the target muscle better, like crossovers for chest after bench. Is that a good idea?
A: It could be, but you left a lot of variables out. For example, how experienced are you? That amount of work may be too much. How many days per week are you training each muscle? If it’s once, that amount of volume may work well, if it’s twice, maybe not.
[Read more…]Q: You offer up the Brazilian study that shows doing a single high-rep set to failure before heavier lower-rep work produced more hypertrophy than standard training (multiple sets at 75% 1RM). But in the Ultimate Power/Density Mass Workout e-book, you mention that Arnold used a high-rep set LAST—a “burn-out” set. So which way is better, high-rep set first or high-rep set to finish?
A: A good observation, but there’s something missing in your description of what Arnold used to do. Go back to the Power-Density e-book and read it again—Arnold typically used a pyramid, adding weight to each set. And on his first set, he used a light weight for 15 reps, then a SLIGHTLY heavier weight for set 2 so he got 12 reps…
[Read more…]Q: At your suggestion, I’ve been including higher-rep sets in many of my workouts. I’m seeing much more size and vascularity. My question is, do sets of around 20 reps work because I’m getting growth in more slow-twitch fibers or are the fast-twitch ones getting larger as well?
A: Yes, both—and as bodybuilders, we want to maximize ALL hypertrophic pathways, even size in the slow-twitch fibers. Higher-rep sets also give you anabolic hormone surges…
According to Brad Schoenfeld, Ph.D., who conducts studies on muscle hypertrophy,
[Read more…]Q: Bench press seems to be the “measure of a man” even today. I’ve always sucked at it, but never really hurt for chest development. I prefer the decline alternative, just like you guys, but I also observe that many military guys have good chest development, many with pushups alone. How do you build a good chest if you suck at bench pressing?
A: Funny you should mention pushups. Steve has found that to be a great exercise to end his chest routine with—and he sucks at bench presses, too. Injuring his shoulder bench pressing powerlifting style in his 20s didn’t help matters. And it still hurts him… [Read more…]
Q: Your Progressive-Speed 4X method (from The Super-Size Crash Course) sounds like a killer mass method. As Coach Charles Poliquin used to say, changing tempo is a legit way to get new gains in muscle growth. But I’m into heavy training now, so I don’t want to start my work sets with a light [1/6 tempo] X-centric set. Can I do X-centric last?
A: You don’t have to use Progressive-Speed 4X for new gains as we outline—with an X-centric set first (lifting in one second, lowering in six)… [Read more…]
Q: I’ve been using a drop on my last set, and I do speed reps on that lighter drop. It works great for finishing an exercise, but I’m wondering if I should do it on stretch-position movements, like stiff-legged deadlifts for hamstrings or overhead extensions for triceps? It seems like the proven anabolic effects of stretch with the fiber shock of speed reps would be an excellent mass combo.
A: X-celeration, or speed, sets are much more dangerous with stretch-position exercises because the target muscle is fully elongated. That said, we do use it from time to time, but not with a 1.5-second-per-rep tempo. It’s more like a 1/1 or even 1/2—lift in one second and lower in one or two seconds. [Read more…]
It’s always interesting to see studies that come out on muscle activation with varying protocols. One of particular interest is from the National Strength & Conditioning Association [May 29, ’15]…
It compared two protocol, but with the same time under tension and load, 60 percent of 1-rep max. The exercise was Smith-machine bench presses, and the subjects were experienced resistance trainers… [Read more…]
Dr. Jacob Wilson, who used to write for Iron Man when we worked there, just did a study with a technique we have recommended over the years that can double your muscle growth–stretch holds, or Stat-X. (In one of our first e-books, X-Rep Update #1: New Tactics to Unleash Ultimate Muscle Mass, Chapter 4 outlined “Stretch Position Stretch Pulses.”) [Read more…]
Q: I’ve been getting amazing muscle-size gains with Progressive-Speed 4X [included in The Super-Size Crash Course]. Should I do more speed reps or more X-centric slow-mo reps to get the best mass results? I want to grow as fast as possible.
A: Don’t we all—but it’s hard to say which is best, as both styles trigger specific hypertrophy results. For the uninitiated… [Read more…]
