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Stretch Mass or Joint Crash?

Steve in a sleeveless shirt

I’ve outlined why stretch-position exercises, like flyes for chest and overhead extensions for triceps, have unique hypertrophy qualities.

However, there’s no question that those moves put the joints in a more precarious position… [Read more…]

Filed Under: Uncategorized Tagged With: arm exercises, hypertrophy, ideal triceps exercise, joints, stretch overload, stretch position

Rep Speed on 10×10 Sets

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 olympic 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…]

Filed Under: X Files Tagged With: 10x10, belly fatt, beta-alanine, blood flow hack, blood-flow, burn, Charles Poliquin, fast-twitch, iso abs, jerry brainum, joints, lactic acid, mass gains, miracle fix, muscle tension, pain threshold, rep cadence, rep speed, rep speed on 10x10, ultimate 10x10 mass workout

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

The Semi-Heavy Size Jolt (joint-saving power hit)

Q: I got your Power-Density Mass Workout 2.0, and I really like the 3-way split of the Basic Workout. I also like doing only one or two exercises for each muscle with a power hit and a density hit at the same workout. My question is, I’m 48 years old and not sure I can handle pyramiding down to 5 reps on big exercises, so should I just do regular 8-rep sets to failure? These days my joints don’t like anything below 8 on most exercises.

A: That’s a good solution. For example, on chest-supported dumbbell rows for mid-back, your set sequence would be…

[Read more…]

Filed Under: X Files Tagged With: 3x, basic workout, biotrust, density, Doug Brignole, downward-progression 4x, dp 4x, failure, free protein, heavy sets, joints, low-carb protein, Mr. America, muscle fatigue, power hit, power-density, power-density mass workout, progressive-speed 4x, pyramids, size jolt, Super TORQ, super-size crash course, TORQ

Easier Training and Big-Muscle Gaining

Jonathan Lawson Smith machine shoulder presses - Easier Training and Big-Muscle Gaining

Q: I’m getting close to 60 years old and have been training with weights for almost 40 years. After trying to use heavier and heavier weights, I have a lot of joint aches and pains and can no longer do many exercises. I just wanted to say thanks for your 4X Mass Workout. I’ve been using it for a month and am seeing new muscle size. I’m amazed. Even many of my joints are feeling better because of the medium weights that must be used for 4X. Thank you—but I wish you’d come out with 4X about 20 years ago. Maybe I’d still be able to do bench presses and military presses.

A: We’re glad the 4X method is working so well for you. We’ve had a lot of feedback from older trainees over the years saying that 4X is a revelation and that they are finally gaining muscle again without much joint stress. Heal-alujah! (For more age-friendly muscle-building madness, check out the Anabolic After-40 info at the bottom of this page.) [Read more…]

Filed Under: X Files Tagged With: 10x10, 10x10 method, 4X, 4x mass workout, 4x method, anabolic after 40, big-muscle gaining, bodybuilder x, bodybuilders, danny padilla, density, drug-free, easier training, giant killer, iron man magazine, joints, jonathan lawson, muscle size, muscle-building, positions of flexion, pump, Steve Holman

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