Calves can be a bitch to build for many of us. But a new study gives the chicken-legged hope… [Read more…]
New Look at Rep Speed and Muscle Growth (studies)
Q: You said that maybe doing sets with a slow negative on each rep causes too much damage and can impair growth. But don’t studies show that lifting in one second and lowering in three seconds on all sets is best for mass?
A: My point is that a 1/3 tempo is the best rep speed for a few of your sets for each muscle; however… [Read more…]
TORQ Up Your Muscle Size
Q: I’m torn between heavy training and higher reps [TORQ]. I like ending bodyparts with lighter-weight, high-rep sets for longer tension times and more pump, and now I’m hearing that ALL-high-rep workouts are best. I’m almost 30, but I want to grow as fast as possible. Should I try all-high-rep training for a while, or is that more for when I’m older like you guys and can’t train heavy anymore?
A: Hey, we resemble that remark! LOL. The beauty of bodybuilding is that you can try whatever you want. Change is good. Plus, keep in mind that everyone responds to unique training styles differently—you may grow like never before (you’ll see an example below). And, no, you don’t have to be older to start experimenting… [Read more…]
Double-X Overload Warmups?
Q: I’m making some incredible progress using your Double-X Overload technique, but I wanted to let you know that I don’t just use it on my work sets. DXO works for warmup sets, too. I usually use it on at least one of my two warmup sets for the big [midrange] exercises, and I feel much stronger on my work sets. Great technique!
A: That’s a good tip. We love feedback from fellow weight trainers who think instead of just following the pack. One reason Double-X Overload (DXO) works so well on warmup sets is because of the enhanced occlusion and nervous system activation.
For those unfamiliar with DXO, it’s an X-Rep partial in the semi-stretch position between each full rep. That provides a slightly more explosive action, which has been shown to heighten nerve force (many top-level powerlifters do light, explosive sets for that very reason—it helps them lift more weight). [Read more…]
DXO Works on Warmup Sets Too
Q: I’m making some incredible progress using your Double-X Overload technique, but I wanted to let you know that I don’t just use it on my work sets. DXO works for warmup sets, too. I usually use it on at least one of my two warmup sets for the big [midrange] exercises. I feel much stronger on my work sets. Great technique!
A: That’s a good tip. We love feedback from fellow weight trainers who think instead of just following the pack. One reason DXO works so well on warmup sets is because of the enhanced occlusion and nervous system activation.
[Read more…]Lost Method for Size and Strength Surges
Q: In a few of your recent newsletters you mentioned “postactivation.” What is that, and can I use it to build more mass?
A: With postactivation, you strategically use a continuous-tension isolation exercise, like leg extensions, to
Wait. Isn’t that pre-exhaustion? No, with pre-ex you superset the exercises—no rest between them—which diminishes your ability to generate
Postactivation for More Muscle Separation
Q: I have trouble feeling my chest working on bench presses. I’m in phase 1 of Jonathan’s X-traordinary Size Surge Workout program, so my sets for chest are limited. Is it okay to do more bench press work sets, or should I add an isolation exercise like pec deck flyes?
A: First be sure you’re using the concentrated warmup sequence for big multi-joint exercises as we’ve mentioned in a previous article. For those who missed it… [Read more…]
3 Simple Changes to Get You Growing
You know our mantra: You can trigger bigger gains with one small change. But let’s multiply that for even more mass. We’ve got 3 simple things to get you growing immediately… [Read more…]