mass gains Archives

Warp-Speed Mass Gains: Old Trick, New Twist

Q: I use Pre-Ex 3X supersets a lot when I can. Removing the weak-link muscle makes so much sense as a way to make the compound exercise more targeted and work harder. The look of my physique has completely changed these with new vascularity since adding these. I recently saw a mention of doing the second exercise in the superset in speed style. Does that work well? I’d love more new veins and size.

A: Yes, for many muscle groups Pre-Ex makes a lot of sense. For example, isolating your chest with cable flyes first, and then immediately moving to dumbbell bench presses helps even out the strength of the now pre-fatigued pecs with your fresh triceps… [Read more…]

Bench Press Power

Q: I’m using the Size Surge program, and it’s absolutely fantastic. My only complaint is that I want my bench press power to go up faster. I’m not sure that the two work sets on the bench are enough to make that happen. What would you suggest?

A: Two work sets can be enough. During Jonathan’s original 10-week cycle, his bench went from 200 x 10 to 290 x 6. But to be fair, he was regaining some size and strength that he’d had previously. Still a spectacular increase. [Read more…]

The Next BIG Thing for More Muscle Mass

Q: I just finished a six-week phase using the HIT workout with arm specialization [listed in the X-traordinary Arms e-book]. I made some good mass gains training each exercise with only one all-out set. I used my extra energy to blast my arms with more sets [with full Positions of Flexion] and got amazing gains using the different exercises at each arm workout. They’re looking big and full, and now I’m ready for a new program. Which one do you suggest after that 3D HIT Workout?

A: To clarify, on that 3D HIT Program listed in the X-Arms e-book you do full POF for each bodypart, but only one all-out set in each position. For example, for quads, you do squats (midrange), sissy squats (stretch), and leg extensions (contracted), each getting a warmup set or two and then only ONE mass-kicking set to exhaustion… [Read more…]

Rep Speed on 10×10 Sets

Q: I have two questions. I’m using The Ultimate 10×10 Mass Workout, one [Ultimate] exercise per muscle. Killer results so far, with 40-minute workouts, but I was wondering what should I use as my rep speed on 10×10 sets? Also, is there anything I can take so I tolerate the burn a little better? I think I could make even faster gains if I could push further past the insane burn to get at more fibers.

A: Our former colleague, the late coach Charles Poliquin, said that one of the most underused get-bigger triggers is rep-tempo change, or cadence manipulation. Since you’re only doing one exercise for each muscle, we suggest you vary the cadence throughout the 10×10 sequence… [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 craters, and I’m tired of it. Can’t I just use leg presses instead?

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. Heavy weights also compress the vertebrae. (Is it really beneficial to have 500 pounds sitting on your shoulders pushing down on your spine? Hmm.)

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Stick to Only Big, Basic Exercises?

Q: I’ve been lifting for about 1 1/2 years, trying to build a mass base, but it’s just not happening very fast. I like the idea of 3D Positions of Flexion [training each muscle in its midrange, stretch, and contracted positions], but almost everyone I talk to says to stick to only the big, basic exercises and forget about isolation moves. Should I just continue using the big basics and hope I build size and strength, or is now the time for me to try 3D POF?

A: Using only the big, basic exercises, what we call midrange-position moves like squats for quads, is fine for, say, a six-week phase every so often (like winter); however, we firmly believe that those who make big gains using only big exercises have an abundance of pure fast-twitch fibers and exceptional nerve-to-muscle connections (neuromuscular efficiency). They are genetically gifted, unlike the majority…

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Mass-in-a-Flash Transformation: How to Get Explosive Growth

Q: Okay, your before and after photos at X-Rep.com are unreal. I can’t believe you made those changes in only one month, and my friends say you used drugs. What’s the truth? How did you do it, what kind of training did you do, and were drugs involved? Please be honest.

A: Trust us, no drugs were involved. Truth: Jonathan is a drug-free for life bodybuilder and Steve experimented with 5 milligrams of Dianabol once a day back in his early 20s—but after three weeks of dreams that his liver would explode, he stopped. BTW, he saw no visual improvement during those 3 weeks on that dosage.

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Anabolic Primer: One Move Gets You Huge

Q: I’ve been using the POF-Power/Super-TORQ Mass Workout [in the Power-Density Mass Workout 2.0 e-book]. My mass gains have shot up significantly over the past several weeks. Alternating heavy POF work with Super TORQ [high-rep work on only one exercise] is producing the best growth response in years. My question is about the optional deadlifts that begin the Friday workout. Doing 8-10 reps hurts my back, so I’m thinking about using only one 15-to-20-rep set instead. Is that okay, or should I just train through the pain?

A: First, never “train through the pain” of injury. More on your lower back in a moment. Let’s address the question of reps… [Read more…]

On Your Mark, Add Sets, GROW!

Q: I’m testing your 4X variations [Shock-centric, 4X Pyramid, etc. from one of your recent newsletters]. Great stuff! Isn’t another way to get more mass simply to add sets by increasing the volume to 5X or more on any exercise?

A: Yes, volume increases, as in tacking on sets to 4X so you’re doing 5X or 6X, can boost mass gains—to a point. It’s a lot like tanning: To get darker, you can increase exposure time. The problem is diminishing returns… [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…]