Next up in our discussion is shoulders… [Read more…]
We’ve been analyzing the indirect mass effect—how you get work for smaller muscles when you train larger ones, a good thing if you’re careful… [Read more…]
Yesterday I mentioned the indirect mass effect—how you get indirect work for smaller muscles when you train larger ones, a good thing if you’re careful… [Read more…]
In past newsletters, I’ve mentioned how you should be aware of and account for the indirect work smaller muscles get when you train larger ones… [Read more…]
Q: I just started the Size Surge program. I love it and can already see results! I just had a question about abs. In the this program, you have only one day for abdominal work. Is that really enough to get great washboard abs? Can I add some ab training to other days or maybe the off days?
A: You can add some ab work if you like, but keep in mind that your abs are getting a lot of work supporting your torso on all the big exercises you’re doing on Monday and Friday—from presses to upright rows to squats. Notice how Jonathan has washboard abs in this photo as he does dumbbell shrugs, showing that they’re almost always working to some degree… [Read more…]
Q: I’ve been using Jonathan’s Size Surge Workout, and I gained a half-inch on my arms in four weeks. That’s great, but I’m motivated to gain even more in phase 2. Any suggestions to make that most effective for me?
A: You got excellent results in Phase 1, which is a 3-days-per-week program with lots of big, basic moves on an innovative split. The Wednesday deadlift-arms-abs workout is a good metabolic-momentum driver midweek, a nice complement to the more extensive Monday and Friday workouts on which you train quads, hams, chest, back, and delts.
Notice that you get indirect arm work on Monday and Friday with chest, back, and delt work and only one direct arm workout a week. That strategy has put some new size on your guns.
Phase 2 is full-range Positions of Flexion for each bodypart on a two-way split. You train every other day, and each workout is pretty extensive…
At Workout 1, you train quads, hams, calves, chest, and triceps. At Workout 2, you train back, delts, biceps, and abs. You rest the day after each session. While it’s true that Jonathan made excellent gains using that protocol—20 pounds of muscle with Phase 1 followed by that Phase 2 for 10 weeks. However, Jonathan has good recovery ability and better-than-average genetics for bodybuilding…
You may or may not have good recovery ability. That’s why we suggest that when you get to Phase 2, try it as is and see how you feel. If you can tell that each workout is too much for you, use the alternate 3-way split on pages 55-57 in the Size Surge e-book.
Workout 1: Chest, triceps
Workout 2: Legs, abs
Workout 3: Back, delts, biceps
Follow the sequence of workouts over Monday, Tuesday, Thursday, and Friday. That will give you more recovery time as well as much shorter workouts. In fact, you may be tempted to add a lot of sets. You can add a set or two here and there—like for lagging bodyparts—but don’t get carried away. Each workout should last no longer than an hour.
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
NEWEST RELEASE: The Anabolic After-40 Muscle-Size Manual contains new mass-building XRX workouts featuring Pure Positions of Flexion mass training with moderate-weight 3X density sequences plus rest/pause X-Reps. In addition, you’ll get 3 FREE bonuses—“20 Pounds in 10 Weeks Blueprint,” “Anabolic After-40 Bodyweight Edition,” and “X-traordinary Arms.” Add them all to your mass-building library for a limited-time price ($100 value) of ONLY $15 HERE.