Q: I have two questions. I’m using The Ultimate 10×10 Mass Workout, one [Ultimate] exercise per muscle. Killer results so far, with 40-minute workouts, but I was wondering what should I use as my rep speed on 10×10 sets? Also, is there anything I can take so I tolerate the burn a little better? I think I could make even faster gains if I could push further past the insane burn to get at more fibers.
A: Our former colleague, the late coach Charles Poliquin, said that one of the most underused get-bigger triggers is rep-tempo change, or cadence manipulation. Since you’re only doing one exercise for each muscle, we suggest you vary the cadence throughout the 10×10 sequence… [Read more…]
Q: I need more outer quad sweep. A guy at the gym told me to use a narrow stance on squats, but that feels a bit unnatural to me. Will that actually help build the outer quads?
A: We asked our colleague and research maven Jerry Brainum about developing outer quad sweep before. Here’s what he had to say… [Read more…]
Jim Haislop won the Mr. America in 1968. His incredible symmetry, proportion,
When he competed at 5’11”, he weighed in at around 210 pounds with a 32” waist and true 19” arms…[Read more…]
Q: I heard that you guys prescribe high-rep sets to etch in muscle cuts. That’s wrong. I’m a certified personal trainer, and I learned that high reps do not make a muscle more defined. You can only do that with diet to thin your skin.
A: You’re correct that higher-rep sets don’t “etch in muscle cuts” per se; however, as we discuss in our Fat-to-Muscle e-book, high-rep sets, 15 to 20, do heighten muscle burn, and that lactic acid surge can increase growth hormone output. [Can J App Phys. 22:244-255. 1997.] GH has been shown in research studies to be an extremely potent fat burner. In other words, it thins the skin by reducing subcutaneous fat—and that eventually gives you more muscle detail.[Read more…]
Q: In the first chapter of the Freak-Physique Stretch-Overload Workout e-book [The Latest Stretch-Overload Research] you mention the animal study that produced a 300 percent muscle mass increase after one month of stretch loading. That is incredible, but are there any other studies that show stretch overload results?
A: When it comes to stretch-induced muscle growth, we always mention that particular animal study because it’s the most impressive—triple sizing a muscle after a month’s worth of stretch-overload “workouts” is phenomenal! And it shows the importance of stretch-position exercises for triggering extreme muscle size quickly. Stretch overload results can be pretty phenomenal.[Read more…]
Intermittent Fasting is all the rage right now and for good reason—it works! Even jacked movie stars like The Rock, Terry Cruz, and Hugh Jackman use it for shredded muscle.
We’ve used it off and on for years. Check out Steve’s initial results, which were spectacular—and he’s in his 50s…[Read more…]
We’ve discussed our “iFast” method for simultaneous hypertrophy and fat loss (yes, it is possible)…
It’s basically a 12-hour protocol done only two non-consecutive days during the week…
We were apprehensive at first, but it works. Here are Steve’s results—and he’s in his 50s… [Read more…]
Q: The 10×10 method sounds great in a number of ways for building muscle size, but one concern I have is the lack of anabolic hormone stimulation. Aren’t heavy, low-rep sets best for that? Should I combine 10×10 with heavier workouts to get that essential anabolic environment for best gains?
A: While doing a number of heavy-weight, low-rep sets can contribute to anabolic drive and hormone release, it may not be the best or most-efficient route. According to a report from Jerry Brainum, three groups were compared, and all subject performed the squat: [Read more…]
Q: I am making solid gains with the Pure Positions routine in the Stretch Overload ebook. Training the midrange exercise at one workout, contracted at the second, and stretch at the third is some killer change to gain each week. My question is, you have STX [high-rep set followed by a lower-rep set and rest/pause set] for every exercise. Your most impressive ebook, IMO, is Super-Size Crash Course, with TORQ, Progressive-Speed 4X, and, my favorite, Downward-Progression 4X. Can I use those instead of STX every so often for even more variation?
A: Absolutely—in fact, we encourage it because all of those are amazing unique mass methods. Remember, something in your workout must change if you want to continue to gain…
Switching to different mass attacks is the best way. Why? Because it’s [Read more…]