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Remembering 60 lbs of Muscle in 4 Weeks & X-R/P

Q: I’m ready to start the Mass F/X Program in 3D Muscle Building. I like it because it’s your updated version of the Size Surge Phase 1 program, training only three days a week, with sarcoplasmic work, not just all heavy. But can I use the X-centric method in that program? I really like that tactic. I used it to reshape my physique, building 10 pounds of muscle while losing fat at the same time. Where should I put the X-centric work?

A: For the uninitiated, X-centric work is lifting in one second and lowering in six seconds. That means if you do eight reps, you get almost a full minute of hypertrophic tension time, something most bodybuilders never do… [Read more…]

Anabolic Blood Bath: Get Your Size on the Rise

Q: I’m getting excellent results with 4X mass training. Sometimes my workouts go over an hour, which concerns me. I’ve heard that the hour mark is when testosterone becomes depleted. Many trainers say not to be in the gym over an hour or your T is shot. Should I cut back? What are your thoughts/solutions?

A: The one-hour testosterone-depletion scenario completely depends on your level of T (older trainees generally have less) and the workout you’re doing—the bodyparts you’re working, how much intensity you’re using and how many heavy all-out sets you’re including… [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…]

X-infused Size Surge

Q: First, thank you for the Size Surge Workout program. I’ve gained seven solid pounds on it, and I’m not done yet. I may get 10 pounds after it’s all over. My question is, Can I do it again right away? I’ve read some of your other X-Rep e-books and would like to try an X-infused Size Surge the second time around to make it more intense and add more mass. Any suggestions in that area?

A: In our 3D Muscle Building e-book, we analyze Jonathan’s Size Surge program and retool the phase 1 workouts with X Reps on the appropriate exercises as well as multi-rep rest/pause and drop sets, so an X-infused Size Surge program already exists for you to easily follow. [Read more…]

Quick Mass Tip: Double Down to Blow Up BIG

You already know that some type of overload is necessary for growth-fiber thickening. That’s called myofibrillar size.

The strands in the muscle fiber enlarge, giving you bigger muscles. Heavier loads can produce that…

[Read more…]

TORQ-ing Up Your Mass F/X Workout

Q: I’ve recently had to cut back my workouts to three days a week and was looking back through many of the X-Rep e-books. I came across the Mass F/X program in 3D Muscle Building that looks fantastic. Just what I’m looking for. But I would like to use TORQ instead of the drop sets and rest/pause on tension-time days. Will that be too much work?

A: Tension-Overload Repetition Quantity is one of the best DENSITY training techniques we’ve found for blowing up the muscle with new sarcoplasmic size… [Read more…]

Do One Set Slow For New Muscle Growth

Q: I’m having a lot of trouble with delts. I don’t feel any of the exercises, and my delts never get sore. Right now I’m using a [Positions-of-Flexion] routine. Should I add exercises for some new muscle growth in my shoulders?

A: One of the big problems with delts is that they don’t get enough eccentric, or negative stress. And science says that lowering is the most important for muscle growth (the negative is what causes muscle soreness)…

Think about it. On lateral raises, the leverage shift is extreme, with high resistance through the top third of the stroke and almost zero through the bottom third. [Read more…]