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Q: I got your 4X Mass Workout 2.0. I love the [higher-rep] TORQ method and 4X combo workouts. I feel it working
A: Bodybuilders of yesteryear often used higher reps before contests for fat burning, but experts later said that was foolish. Why? Because high reps cannot “etch in” cuts. Or can they?…
[Read more…]Q: I got your Power-Density Mass Workout 2.0, and I really like the 3-way split of the Basic Workout. I also like doing only one or two exercises for each muscle with a power hit and a density hit at the same workout. My question is, I’m 48 years old and not sure I can handle pyramiding down to 5 reps on big exercises, so should I just do regular 8-rep sets to failure? These days my joints don’t like anything below 8 on most exercises.
A: That’s a good solution. For example, on chest-supported dumbbell rows for mid-back, your set sequence would be…
[Read more…]Q: The X-Rep workout program I’m using from the X-Rep Update #1 e-book is amazing. I added a couple pounds of muscle after only two weeks, and I swear I’m seeing new cuts and striations I’ve never seen on me before. Do you notice more size and detail when you use the fascia-expansion techniques?
A: Standard POF protocol is the midrange exercise, followed by the stretch exercise, followed by the contracted exercise. For example, bench presses (midrange), dumbbell flyes (stretch), and cable flyes (contracted). Merely switching the order of the last two exercises provides more of a stretching effect on the muscle-fiber encasements, which allows for more growth to occur…
[Read more…]Q: You recently mentioned that adding sets to 4X to make it 6X or higher emphasizes density with less power. Wouldn’t that be a good way to get more muscle gains in the endurance-oriented muscles like abs, calves, and forearms? Even quads?
A: That’s a good observation. Some muscles are much more endurance oriented and require a distinct density emphasis to grow as opposed to power. Exclusive low-rep power training doesn’t do much for forearm or calf muscle gains in most trainees. [Read more…]
