legend & myth Archives

Rest Between Sets Confusion

Q: I remember reading in your newsletter not too long ago when you mentioned that the rest time between sets during a [10×10 sequence] should be 20 seconds. In the 10×10 e-book you say to use 30 seconds between sets. Is that a deliberate reduction, and if so, should I reduce my starting weight a little to accommodate the reduced rest?

A: Rest between sets during a 10×10 sequence should be anywhere from 20 to 30 seconds. Vince Gironda, famous Hollywood trainer known as the Iron Guru who trained Larry Scott for his first Mr. Olympia victory, liked to continue to gradually reduce it over many workouts till the trainee was down to only about 10 seconds of rest or less between sets. That doesn’t work for many trainees because of having a training partner… [Read more…]

Mass Workout That Works

Q: I have the Size Surge e-book and just picked up the 3D Muscle Building e-book. In 3D there’s a different version of the phase 1 Size Surge workouts [SS Mass F/X Program, pages 81-84 in 3D]. It has rest/pause and drop sets. Should I use that as phase 1 or Jonathan’s straight-set version in the Size Surge e-book?

A: The Mass F/X Program in the 3D e-book is the same 3-days-per-week phase 1 that Jonathan used, but with a few twists: You do a max-Force-generating mass workout for a bodypart, then at the second workout for that bodypart, you do an eXtended-tension-style workout. That gives you the power-density mass-building combination we’re always harping on… [Read more…]

Gains: 3 Pounds in 3 Weeks

Q: This is it! I started using The 10×10 Mass Workout a little while ago, and I’ve gained 3 pounds in 3 weeks, all muscle. If I keep this up, I can easily gain 20 pounds of muscle in the next few months. Thank you for showing me the best mass-building program ever.

A: While that’s not a question, we feel obligated to respond. First, we’re glad you’re making such spectacular progress with 10×10. Gaining 3 pounds in 3 weeks is very impressive, so keep using it till your gains slow down or stop… [Read more…]

Heat: The Magic Muscle Maker

Q: This is kind of an odd question, but does hot weather help make muscles grow? I’ve noticed this summer, when it’s been blazing hot outside, I make my best gains. In the winter, my gains are much slower, sometimes nonexistent. Could it be the heat?

A: It could simply be more summer-time motivation—you train harder because you want to look good at the pool, lake, or beach. It could also be leanness and darkness—being more ripped and tan makes you look bigger and better. There’s a good chance that heat and/or sunshine may have something to do with it, along with sweating. Perspiring more sheds water from under the skin, and that means more vascularity more often, which adds to your bigger, more-shredded look. But heat may be the key… [Read more…]

Mass Building Mayhem—Serious Size Strategy

Q: You guys have so many different programs and mass tactics. Should I just pick a routine I like, do it for five weeks, then pick another? For example, I’m thinking about using 4X Mass Workout. Then I could go to Power-Density. Thoughts?

A: That can work very well. As we always say, change to gain. But when we say that, we are primarily talking about tactics, not exercises…

[Read more…]

Arnold and X Reps

Q: I heard someone at my gym say that Arnold used X Reps. Is that true? I thought you guys came up with the concept a few years ago, so how could Arnold have used it?

A: Arnold used X Reps and many of the concepts we discuss in our X-Rep e-books. We know that because we worked alongside John Balik, former publisher of IRON MAN and Arnold’s former training partner and nutritionist. We talked to John a lot about Arnold’s past training. [Read more…]