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A Muscle’s Unique Mass Response, Part 1

Arnold in a tank top flexing his triceps

Recent studies seem to place stretch-loading and stretch exercises at the top of the mass-building food chain… [Read more…]

Filed Under: X Files Tagged With: blood-flow restriction, contracted position, European Journal of Sports Science, fiber recruitment, hypoxia, mass building, muscle building, research study, stretch loading

Try These 3 Wicked Mass Tactics for New Size Now

Overhead close-up of front squat

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…]

Filed Under: X Files Tagged With: anabolic drive, back squats, belly fat burn, Beyond X, beyond x-rep muscle building, dxo, fat loss, front squats, glutes, hormone trick, hypoxia, leg workout, legs workout, mass tactics, metabolic drive, new size, physique, quads, slow negatives, stage sets, x-centric

Boost Your T Naturally = Muscle Size Surge

Jonathan Lawson light home-gym squats mid - Boost Your T Naturally = Muscle Size Surge

Q: You’ve said high-rep leg work can increase testosterone. Will the first high-rep set on each exercise in the Anabolic Reload STX workouts boost T even more? 

A: It appears that reason high-rep leg work boosts testosterone is due to heavy breathing, big-muscle stimulation, growth-fiber activation, and muscle burn… [Read more…]

Filed Under: X Files Tagged With: 30 pounds of muscle in six weeks, anabolic reload, anabolic reload stx, boost your t, breathing squats, estrogen, fat burning, growth factors, growth fiber activation, growth hormone, heavy breathing, Hormone Replacement Therapy, hormones, HRT, hydrogen ions, hypoxia, increase testosterene, lactic acid, low t, low testosterone, metabolic stress, metabolism, muscle burn, muscle ph, muscle size surge, muscle stimulation, muscle tissue, muscle-building, Randall Strossen, super squats, t production, tension time, testosterone, testosterone production, Truth About Testosterone

Boost Your T Naturally = Muscle Size Surge

Home Gym Squats - Boost Your T Naturally

Q: You’ve said high-rep leg work can boost your T naturally. Will the first high-rep set on each exercise in the STX workouts boost testosterone even more? 

A: It appears that that reason high-rep leg work boosts testosterone is due to heavy breathing, big-muscle stimulation, growth-fiber activation and muscle burn…

That was the reason that many bodybuilders of yesteryear often relied on [Read more…]

Filed Under: X Files Tagged With: anabolic reload, boost your T naturally, Brad Schoenfeld, growth factors, growth hormone, Hormone Replacement Therapy, hormones, HRT, hypoxia, Joe C. Hise, metabolic stress, metabolism, Randall Strossen, stretch overload, STX, super squats, testosterone, Truth About Testosterone

Ultra-Higher-Rep Isolation for New Mass Creation?

Jonathan in the contracted position for cable flyes

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…]

Filed Under: X Files Tagged With: arnold, bodybuilder, Brad Schoenfeld, continuous tension, Doug Brignole, fatigue, full range of motion, hormones, hypertrophic response, hypertrophy, hypoxia, hypoxic effect, hypoxic intramuscular environment, isolation, mass creation, Mr. America, muscle-building hormones, one exercise per muscle, over-40, positions of flexion, power-density, power-density mass workout, pump, Super TORQ, super-size crash course, tension time, tension-overload repetition quantity, testosterone, TORQ, Ultimate Power-Density Mass Workout

3 wicked mass tactics for new size (pain to gain)

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? [Read more…]

Filed Under: X Files Tagged With: anabolic drive, back squats, beyond x-rep, breathing squats, dxo, eccentric, front squats, hypoxia, legs, lunges, metabolic drive, pain to gain, pre-ex, quads, squats, stage sets, x-centric

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