Dedicated to Your Physical Transformation
Yesterday you saw the difference between stretching a muscle without contraction vs. stretch-position resistance exercises…
To recap, damage appears to trigger the hypertrophy produced by both; however, growth is usually significantly more with stretch against resistance PLUS contraction, as in stretch-position resistance exercises. [Read more…]
Q: With all the focus on stretch-position add-on exercises, I’m wondering if simply doing freehand stretching [of the target muscle] after the ideal exercise would have similar mass-building effects. [Read more…]
Stretch-mediated hypertrophy has been a dominant theme in this newsletter for a while, but especially lately. That’s due to many recent studies pointing to stretch “overload” as being a key get-bigger trigger… [Read more…]
I’ve been reporting on Doug “Mr. America & Mr. Universe” Brignole’s latest training in which he does four sets per muscle on only one ideal exercise. His reps are: 30, 20, 15, 10.
He said that his muscle growth has been spectacular by training each muscle twice a week, four sets per workout. In fact, his gains have been so stellar, he’s thinking about coming out of retirement and competing again at age 63… [Read more…]
We harp on the Size Principle of Muscle Fiber Recruitment a lot. Why? Because it explains how to get the most muscle growth possible—in both the fast-twitch as well as slow-twitch fibers… [Read more…]
Q: I’m using 4X, TORQ, and Super TORQ exclusively—no heavy training. I’ve already added about six pounds of new muscle in just a few months. Can I train each muscle more frequently than every four days? It seems like with moderate poundages, each muscle would recover quicker and I could train more often to grow even faster. Should I try it?
A: Try it. Whether it works well will depend on your recovery ability—and your age may also have a bearing…
Consider this: Research has discovered that the older we get, the more muscle inflammation derails muscle growth. [Merrit, E.K., et al. (2013). J App Physiology.] [Read more…]
Q: I’m using The Basic Power-Density Workout from your Power-Density Mass e-book. So for most
A: Absolutely. Using one Ultimate Exercise for both the Power and Density sequences streamlines the workout, as you need only one piece of equipment. But if it’s possible at your gym, go to a different exercise for Density—just make sure it’s a big multi-joint move.
Q: I got your 4X Mass Workout and am already growing with TORQ [Tension-Overload Repetition Quantity]. You discuss Mr. America Doug Brignole, his version, and how he uses drop sets on the last set. You don’t mention that with your version [30-20-15 reps]. Should I do drops on the last round of TORQ?
A: Doug has been at this bodybuilding thing for decades—and even he is still learning and experimenting…
[Read more…]Q: I started cleaning up my diet shortly after New Year’s with your X-treme Lean Diet. I lost about 8 pounds of fat, but my losses have stalled. Should I reduce my portions again (I’ve done this twice already)? Or should I do more cardio? Any help would be appreciated. Abs and veins are the goals.
A: Fat loss is a long-term proposition if you want to retain as much muscle as possible. Losing two pounds a week is the most you should shoot for…
[Read more…]Q: I’ve been using all-heavy training (6-8 reps) on everything up until now. I just started using your 4X method, and I swear I can already feel new growth happening. It’s also a relief on my tattered joints. I want to try it exclusively for a month or two. Will my weights increase or should I add sets? Just looking for the best “change to gain.”
A: Since this is your first time using the 4X mass method, you’ll get stronger as your muscle grow more adept at DENSITY training…
[Read more…]
