Q: I always get training ideas from your ebooks. The new ones are your best, IMO, and I love the workouts. Showing each one with every exercise pictured is a great help. Now I’m trying to decide between the OMYM2 workout and the new full-POF workout [in The Ultimate-Mass Exercise Guide]. Do you prefer one over the other? [Read more…]
Change-to-Gain Mass Method #4
I’ve talked about these change-to-gain methods so far…
1) Exercise switch
2) Altered rep speed
3) Stretch overload
Next up is… [Read more…]
Change-to-Gain Mass Method #3
I’ve talked about these change-to-gain methods so far…
1) Exercise switch
2) Altered rep speed
Next on my list is… [Read more…]
Change-to-Gain Mass Method #2
Yesterday I mentioned that once your strength gains tail off, another way to achieve change for new hypertrophy gains is to switch exercises…
That switch is easier with add-on exercises, as there are many—not so much with the ideal moves. Still, with a cable set-up, it can be done, such as going from [Read more…]
Change-to-Gain Mass Method #1
Q: In one of your newsletters last week, you said that something in your workouts has to change to stimulate new muscle growth. If I can’t get stronger in weight or reps, and I can’t add volume, how do I keep growing?
A: That’s a great question, and one that’s asked often. Let me go through a few of the ways to keep growth moving forward… [Read more…]
Mass Method Showdown: 10×10 vs. Super TORQ
Q: I’m going to the Heavy/Light Ultimate 10×10 Workout for about six weeks. Hitting one exercise with 10×10 for a muscle and then doing full-on Positions of Flexion heavy at the new workout sounds ideal to cover all the mass bases. My question is, do you think [Doug Brignole’s] Super TORQ might be better than 10×10?
A: Interesting idea. Remember 10×10 is taking your 20-rep-max weight, but only doing 10 reps. Easy. But you rest only 40 seconds, then hit 10 more—and so on until you complete 10 sets… [Read more…]
Speed Change for new gains + #1 Muscle that eliminates back pain & looking fat
Q: Your Progressive-Speed 4X method (from The Super-Size Crash Course) sounds like a killer mass method. As Coach Charles Poliquin used to say, changing tempo is a legit way to get new gains in muscle growth. But I’m into heavy training now, so I don’t want to start my work sets with a light [1/6 tempo] X-centric set. Can I do X-centric last?
A: You don’t have to use Progressive-Speed 4X for new gains as we outline—with an X-centric set first (lifting in one second, lowering in six)… [Read more…]