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This Will Blow Your Mind: 2X Muscle Growth

Steve with a belly vs. smooth and muscular vs. cut

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…]

Filed Under: X Files Tagged With: drug-free, European Journal of Sports Science, jerry brainum, journal of applied physiology, muscle growth

Study: Double Your Muscle Growth

Jonathan spotting Steve for hammer curls

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…]

Filed Under: X Files Tagged With: Brad Schoenfeld, double your muscle growth, European Journal of Sports Science, fast-twitch, fiber recruitment, hypertrophy, journal of applied physiology, size principle of muscle fiber recruitment, slow-twitch, study

Frequent Muscle Hits to Get Massive and Ripped?

Jonathan Lawson dumbbell curls with Powerblocks

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…]

Filed Under: Uncategorized Tagged With: 4x training, Doug Brignole, get big, get ripped, hardgainers, inflammation, journal of applied physiology, Mr. America, myogenic cells, older trainees, recovery ability, Super TORQ, tension time, tension-overload repetition quantity, TORQ

35-Minute Mass Workouts: Dual Power-Density

Q: I’m using The Basic Power-Density Workout from your Power-Density Mass e-book. So for most bodyparts, I do only one Ultimate Exercise as listed. But for shoulders, you divide it over two exercises—presses for Power and dumbbell upright rows for Density. Can I use that two-exercise approach for all muscles? I think using two exercises instead of only one will hit more fibers.

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.

Will that increase development? Possibly, if you choose exercises that emphasize different segments of the target muscle…

[Read more…]

Filed Under: X Files Tagged With: 2a fibers, 35-minute mass workouts, anabolic environment, anabolic hormone reset, anabolic hormones, basic power-density workout, dr. michael mosley, dual power-density, emg studies, fast-twitch, fast-twitch fibers, growth hormone, intermittent fasting, journal of applied physiology, mass workouts, metabolic adaptions, power pyramids, power-density mass workout, shaun hadsall, testosterone, ultimate exercises

Use Tension Overload to Shock New Muscle Growth

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…]

Filed Under: X Files Tagged With: 4x mass workout, anabolic hormone reset, build muscle, burn fat, Doug Brignole, dr. michael mosley, drop sets, dwayne johnson, fat burning, high-reps, hormones, journal of applied physiology, Mr. America, muscle fibers, muscle growth, muscle-building, new muscle growth, partial reps, shaun hadsall, shock, Super TORQ, tension overload, the rock, TORQ, Ultimate Mass Workout, X Reps

Muscle-On, Fat-Off Eating—”Diet” Only 2 Days a Week

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…]

Filed Under: X Files Tagged With: 2 days a week, abs, anabolic, anabolic drive, anabolic hormone reset, bcaas, branched-chain amino acids, build muscle, burn fat, cardio, diet, dr. michael mosley, fasting, fasting method, fat loss, fat-off, growth hormone, intermittent fasting, journal of applied physiology, low-glycemeic, metabolism, muscle growth, muscle loss, muscle-on, protein shake, super-size crash course, veins, x-treme lean

Rotation for New Mass Creation (automatic anabolism)

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…]

Filed Under: Uncategorized Tagged With: 3x, 4X, 4x mass method, 4x method, anabolic hormone reset, anabolism, burn fat, change to gain, density training, gain muscle, growth fiber activation, hypertrophy, journal of applied physiology, muscle mass, phase training, positions of flexion, rotation, tension time, tension-overload repetition quantity, time under tension, TORQ

Anabolic Fasting + Shredded-Muscle After-Effects (pics inside)

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…]

Filed Under: X Files Tagged With: anabolic, anabolic diet, anabolic fasting, anabolic response, anti-aging, before and after photos, blood glucose, bodybuilders, brad pilon, dieting, dr. michael mosley, eat stop eat, fasting, fat burning, GH, glucose, growth hormone, hugh jackman, if, immune system, insulin, intermittent fasting, jerry brainum, journal of applied physiology, leptin, metabolic adaptions, metabolism, muscle fullness, muscle-building, physique, protein synthesis, shredded, shredded muscle, Steve Holman, terry cruz, testosterone, the rock, webber

Anabolic Hormone Reset for Fast Freak Physique Results

Shaun Hdsall before and after intermittent fasting - Anabolic Hormone Reset for Fast Freak Physique Results

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…]

Filed Under: X Files Tagged With: 24-hour hormone reset, add fasting, anabolic, anabolic hormone, anabolic response, build muscle, catabolic, dr. michael mosley, fasting, fat loss, freak physique, GH, glycogen, growth hormone, hormone reset, hormones, hypertrophy, iFast, intermittent fasting, jerry brainum, journal of applied physiology, lose muscle, melt fat, metabolic adaptions, muscle-protein synthesis, over-40, post-exercise feedings, shaun hadsall, slow aging, steve's results, testosterone, the rock, urea nitrogen, webber, weight loss

STX + SEX for Massive Muscle Growth

JL Arm Muscle Fibers - STX + SEX for Massive Muscle Growth

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…]

Filed Under: X Files Tagged With: anabolic reload, endurance fibers, fast-twitch, jerry brain, journal of applied physiology, muscle fibers, muscle growth, muscle mass, muscle-building, Power, sex, slow-twitch, strength, STX, x-centric

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