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Change-to-Gain Mass Method #6

Steve doing Smith machine squats, Jonathan spotting

I’ve talked about these top-five change-to-gain methods over the past few newsletters…

1) Exercise switch
2) Altered rep speed
3) Stretch overload
4) More or less rest between sets
5) Exercise shuffle

The last one on my list is… [Read more…]

Filed Under: X Files Tagged With: change to gain, heavy weights, high reps, low reps, mass building, mass methods, muscle building, rep range

Change-to-Gain Mass Method #5

Here are our change-to-gain methods so far…

1) Exercise switch
2) Altered rep speed
3) Stretch overload
4) More or less rest between sets

Next is… [Read more…]

Filed Under: X Files Tagged With: change to gain, mass methods, mike mentzer

Mini-Max Mass Method: Blow up lagging muscle groups

Jonathan Lawson Smith front squats - Mini-Max Mass Method: Blow up lagging muscle groups

Q: I train each muscle once a week with about 15 sets. I got some good gains when I first switched to it, but I seem to have stalled due to some lagging muscle groups. Should I swap in new exercises or what? I don’t really want to change my split [training each muscle once a week].

A: Well, how about working some muscles once a week with your normal 15 sets, then do a second “mini” workout during the week? It’s a great mini-max strategy for major muscle gains…

For example, take your two worst lagging muscle groups and add a second mini-workout for each later in the week. Just add it to the end of one of your other workouts. The mini should take you only an extra 10 to 15 minutes…

Say you work quads on Monday with your 15 sets. On Thursday, after your arm workout, tack on a mini-quad attack. You can use any of the mini routines in the MMX Fast Mega-Mass e-book…

For example, you no doubt did squats at your major workout, so your mini could be leg extensions supersetted with sissy squats. Notice that you do both exercises at the same station, and with only two to three rounds, it will take you about 10 minutes.

Or, if you’re more of a masochist and used free-bar squats at your main quad workout, how about hitting the Smith machine for your mini. You could do feet-forward front squats to get at hams and quad for five reps. Then rack it, set the bar on your shoulders and do regular Smith squats with your feet under your hips. Talk about major quad growth burn. Two rounds will take you 10 minutes or less.

Jonathan Lawson Smith front squats - Mini-Max Mass Method: Blow up lagging muscle groups

Other options from the MMX e-book include antagonist supersets, one-exercise rest/pause or Progressive-Speed 6X (different rep tempos over six quick sets), and even 10×10 (grueling—not for those who can’t stand the pain of muscle burn).

Till next time, train hard—and smart—for BIG results.

—Steve Holman and Jonathan Lawson
www.X-Rep.com


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Filed Under: X Files Tagged With: 10x10, antagonist supersets, belly fat burn, fat loss, gains, hormone trick, hormones, lagging muscle, lagging muscle groups, leg workout, mass methods, mini workouts, MMX, mmx fast mega-mass workouts, muscle burn, progressive-speed, progressive-speed 6x, rest/pause

Speed-Stretch for Ultimate Mass?

Jonathan Lawson overhead DB triceps extensions top - Speed-Stretch for Ultimate Mass?

Q: I’ve been using a drop on my last set, and I do speed reps on that lighter drop. It works great for finishing an exercise, but I’m wondering if I should do it on stretch-position movements, like stiff-legged deadlifts for hamstrings or overhead extensions for triceps? It seems like the proven anabolic effects of stretch with the fiber shock of speed reps would be an excellent mass combo.

A: X-celeration, or speed, sets are much more dangerous with stretch-position exercises because the target muscle is fully elongated. That said, we do use it from time to time, but not with a 1.5-second-per-rep tempo. It’s more like a 1/1 or even 1/2—lift in one second and lower in one or two seconds. [Read more…]

Filed Under: X Files Tagged With: anabolic, anabolic effects, anabolic workouts, Charles Poliquin, dave ruel, drop sets, exceleration, fast-twitch, fat loss, fiber shock, finishing exercise, growth fibers, hypertrophy, karine losier, mass methods, max-muscle x-pansion, metabolic cooking, MMX, mmx fast mega-mass workouts, mmx method, nutrition, positions of flexion, progressive-speed, rep tempo, speed reps, speed-stretch, supersets, supplement guide, target muscle, tempo variation, X-cel, x-celeration

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