journal of strength conditioning research Archives

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.

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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 increase fiber activation and nervous system excitation on the big exercise that follows (like squats or leg presses).

Wait. Isn’t that pre-exhaustion? No, with pre-ex you superset the exercises—no rest between them—which diminishes your ability to generate force on the important compound exercise you do second.

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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…]