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A Big Thing Holding Back Your Mass Gains

Steve spotting Jonathan for forced reps

We love our workouts—or at least we have a love/hate relationship with them…

We like to train, but the pain to gain—torching and scorching muscles—is a teeth-clenching necessity for hypertrophy. It hurts… [Read more…]

Filed Under: X Files Tagged With: hypertrophy, joint pain, mass gains, pain to gain

Pain for Mass Gain?

Steve doing dumbbell curls

It’s an old joke…

Patient: Doc, it hurts when I do this.

Doctor: Then don’t do that.

That should be posted in every gym. Unfortunately, people think that it’s a good thing to power through pain… [Read more…]

Filed Under: X Files Tagged With: injuries, joint pain, muscle burn, pain to gain, shoulder injury, shoulder pain

Pack On Mass—Prime-Time Style

Q: Okay, I’m moving into my late 40s, and I’m tired of all the joint pain from training heavy—shoulders, knees, hips. You name it! I’m from the lift-heavier-to-build-mass philosophy. But from all the research I’ve been seeing, it appears I don’t have to train very heavy at all to add plenty of muscle. I’m excited to try it, and I know you guys have been preaching about how these methods pack on mass for a while, but how should I start my transition?

A: No transition necessary. If you’re hurting that much, you should go right to the easy-to-follow 4X-style workouts. The relief—and new muscle gains—will amaze you (even younger guys should try a four-week all-4X phase for new growth)…

[Read more…]

Filed Under: X Files Tagged With: 4X, 4x mass workout, 4x workouts, belly fat burn, downward-progression 4x, fat burning, gains, heavy training, hormone trick, joint pain, pack on mass, positions of flexion, recovery ability, standard 4x, super-size crash course

Massive-Muscle Gains Without Joint Pains

Q: I’m loving the 4X Mass program, so when I’m done with it, should I, at my young age of 50, just keep doing that and increase weight when possible, or try your newer STX or XRX methods? I’m actually super intrigued by your Super-Size Crash Course, but I’m thinking there’s some serious weight involved with that, and my old-man joints probably won’t stand for that. Lol

A: The Super-Size Crash Course is NOT about lifting ultra-heavy weight. Bodybuilding protégé Jordon Williamson did use some heavy pyramid training in his 12-week plan that netted him 18 pounds of muscle when he was 18 years old, but Steve outlines variations for older trainees worried about joint pains. Like us! Lol…

[Read more…]

Filed Under: X Files Tagged With: 2-day intermittent fasting, 4x mass method, capillarization, downward-progression 4x, dp 4x, heavy pyramids, intermittent fasting, joint damage, joint pain, joint pains, joints, jordon williamson, modified pre-ex, muscle gains, older trainees, pre-ex, progressive-speed 4x, ps 4x, standard 4x, STX, super-size crash course, TORQ, variation, vascularity, xrx

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