My daughter and future son-in-law were over and started another weight-training conversation…
“Dad, why do you all of a sudden hate barbell squats?” [Read more…]
More Outer Quad Sweep
Q: I need more outer quad sweep. A guy at the gym told me to use a narrow stance on squats, but that feels a bit unnatural to me. Will that actually help build the outer quads?
A: We asked our colleague and research maven Jerry Brainum about developing outer quad sweep before. Here’s what he had to say… [Read more…]
Try These 3 Wicked Mass Tactics for New Size Now
Q: I like the idea of training quads by doing front squats supersetted with back squats. My quads get almost a pre-ex effect from the strict fronts, then my glutes get better leverage on the backs to drive my quads for more growth. But I’m not very strong on fronts and can get a lot of reps when I immediately go to back squats after. Should I just do high reps on the back squats—say 6 on the fronts and 12-15 on the backs?
A: Definitely an option—if you don’t get too breathless. When training quads with higher reps, the lungs often fail before the target muscles. That’s a problem, to a degree…
You do want the breathlessness, as that’s hypoxia that can boost metabolic/anabolic drive for new size. Here are a few other options…
[Read more…]The I-Hate-Squats Workout
Q: I’m so frustrated. I constantly hear and read bodybuilders saying that you have to do free-bar squats to get big. You even put squats as the Ultimate Exercise for quads in your Ultimate Mass Workout e-book. It’s supposedly the best quad exercise and also stimulates overall mass gains. But I always get hurt when I squat heavy. My lower back
A: Some trainees simply aren’t built for free-bar squats. Because of leverage factors—usually long legs, the upper body pitches forward, which can put the lower back at risk.
More Muscle Mass With a Fat-Loss Blast
Q: I’ve added a lot of muscle using Pre-Ex 3X and modified pre-ex. I must commend you for coming up with it. One problem I have is with leg extensions. They hurt my knees when I do them first. Funny that squats don’t hurt me. Leg extensions are the only quad isolator. What should I do first instead?
A: We didn’t come up with pre-exhaustion. That honor goes to the late Bob Kennedy, publisher of MuscleMag…
[Read more…]Make this single change to sky-rocket your gains
Q: I remember reading in some of your previous e-mails that you talked about how some of the bodybuilders of the past added a lot of muscle fast, like 10 to 20 pounds in a month. Is high-rep leg work really that powerful? I’m wondering if I should try it.
A: You’re referring to the 20-rep squat results that some of the early bodybuilders got. For example…
[Read more…]Aftershock Training to Jolt Muscle Gaining
Q: I was reading some past articles where you guys had mentioned something called Aftershock training. What is that, and should I try it?
A: Aftershock training is supersetting two exercises, but with a distinct reason—more fast-twitch fiber recruitment for new muscle growth quickly (it can rejuvenate standard straight-set 3D POF training, as you’ll see).
[Read more…]Mini-Max Mass Method: Blow up lagging muscle groups
Q: I train each muscle once a week with about 15 sets. I got some good gains when I first switched to it, but I seem to have stalled due to some lagging muscle groups. Should I swap in new exercises or what? I don’t really want to change my split [training each muscle once a week].
A: Well, how about working some muscles once a week with your normal 15 sets, then do a second “mini” workout during the week? It’s a great mini-max strategy for major muscle gains…
For example, take your two worst lagging muscle groups and add a second mini-workout for each later in the week. Just add it to the end of one of your other workouts. The mini should take you only an extra 10 to 15 minutes…
Say you work quads on Monday with your 15 sets. On Thursday, after your arm workout, tack on a mini-quad attack. You can use any of the mini routines in the MMX Fast Mega-Mass e-book…
For example, you no doubt did squats at your major workout, so your mini could be leg extensions supersetted with sissy squats. Notice that you do both exercises at the same station, and with only two to three rounds, it will take you about 10 minutes.
Or, if you’re more of a masochist and used free-bar squats at your main quad workout, how about hitting the Smith machine for your mini. You could do feet-forward front squats to get at hams and quad for five reps. Then rack it, set the bar on your shoulders and do regular Smith squats with your feet under your hips. Talk about major quad growth burn. Two rounds will take you 10 minutes or less.
Other options from the MMX e-book include antagonist supersets, one-exercise rest/pause or Progressive-Speed 6X (different rep tempos over six quick sets), and even 10×10 (grueling—not for those who can’t stand the pain of muscle burn).
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
www.X-Rep.com
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