Dedicated to Your Physical Transformation
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…]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 Anabolic Reload Mass Workout, with a high-rep set first to fatigue slow-twitch fibers (STX), has helped me add six pounds of muscle in four weeks. Now I’m ready to go back to a three-way split, but the STX method worked so well that I want to keep using it, but after my heavy work. I’m in my 20s, so heavy weights is not a problem. Any suggestions? (Title: STX + SEX for Massive Muscle Growth)
A: That’s exactly why we love The Anabolic Reload Mass Workout for a two-to-six-week mass burst… [Read more…]
A: Yes, X Reps are better because you extend the set at only the precise point in the exercise’s stroke that is key for force production and/or fiber activation. With forced reps, on the other hand, you writhe around as you strain through full range reps with help from your training partner. So while X Reps help you circumvent nervous system failure for an extra hypertrophic surge, forced reps waste a lot of nervous energy as you push through weak areas of the stroke with imprecise unloading (pushing or pulling from your partner). That’s why trainees who use a lot of forced reps tend to get tremors after training—they overstress the nervous system.
A recent study appears to confirm that (International Journal of Sports Medicine, 24:410-418. [2003]). It featured 15 male athletes engaged in either a maximum-reps routine or a forced-reps routine. Both types of training led to considerable increases in serum testosterone, free testosterone, cortisol and growth hormone; however, cortisol, which is a stress hormone that can cannibalize muscle tissue, was higher in the forced-reps group. Forced reps also produced a greater decrease in maximum muscular force, according to the researchers.
The greater loss of muscle power indicates that forced reps overstress the nervous system and the excess cortisol produces catabolism in muscle. In fact, many studies indicate that the biggest cause of overtraining is nervous system stress, and therefore forced reps do a lot to increase that probability—much more than X Reps. In other words, cue to X Reps short stroke, as opposed to full-stroke forced reps, we believe X-Rep training is a superior way to extend a set for a maximum growth response with less recovery and nervous system stress (Journal of Applied Physiology, 85:2352-2359. [1998]).
Q: I’ve been using X Reps for about a month now, and I’m noticing new muscle in places like my inner chest and lower lats. Even my lower biceps are higher and fuller. Is that normal? I love X Reps!
A: While X Reps—end-of-set partials at the semi-stretch point of an exercise—are excellent at keeping tension on the muscle and activating dormant muscle fibers, they can bring out size and detail with new muscle density at the insertion point, such as the inner pecs… [Read more…]
Q: In The Ultimate Fat-to-Muscle Workout routines, you have short cardio sessions as optional after the workouts. Can I do the quick cardio before my weight-training workout to warm up instead of after?
A: You must’ve jumped right to the workouts without reading the text. No problem. We realize lots of trainees do that because they’re anxious to get started; however, there are important points in the text that can help you understand and get the best results from the workouts. The optional postworkout cardio session is a good example… [Read more…]
