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Mass Tactic for Larger Lagging Muscles

Steve demonstrating wall squats

Yesterday I mentioned that smaller muscle groups can require more volume if they’re lagging. I used medial-delt heads as an example… [Read more…]

Filed Under: X Files Tagged With: fast mass tactic, lagging muscle, lagging muscle groups, mass tactic, specialization

The Ultimate Mass Tactic?

Vascular arm curling

Q: I’ve seen you mention “StatX” in some of your previous workouts. What is that? If it’ll get me bigger, I want to use it. Please explain.

A: StatX stands for Static Hold at the X Spot, usually at the end of a regular set. And, yes, you should use it often to get bigger. In fact, it may be the ultimate mass move, as you’ll see… [Read more…]

Filed Under: X Files Tagged With: anabolic fasting, deadlifts, eat stop eat, George Olesen, get ripped, intermittent fasting, iron man magazine, Jay Cutler, mass tactic, mr. olympia, statc, static contraction, static hold, static-x, StatX, x-rep partials, x-rep update

Should I Do More?

Jonathan Lawson V-bar chins - 10X for Muscle Size Effects

Q: I’ve noticed in a lot of your e-book routines that you often recommend just two work sets for an exercise Why? Should I do more? I’ve read that most bodybuilders do four or five sets per exercise.

A: As Arthur Jones, the creator of Nautilus machines said: “You can train hard or you can train long, but you can’t do both.” Short and hard or long and not so hard both work. Despite what some die-hard high-intensity trainers say, gradually increasing volume is a form of overload that can result in more muscle—if you don’t overdo intensity. It’s a balancing act. Us? Regardless of whether it’s one of our low-set workouts or high tension time workouts, we’re about efficiency of effort in the gym…

[Read more…]

Filed Under: X Files Tagged With: anabolic environment, arthur jones, do more, drop sets, efficiency-of-effort, estrogen, fast-twitch fibers, fat burner, growth hormone release, growth stimulation, intensity, mass tactic, massthetic, Nautilus, rest/pause, steroids, tension time, testosterone, volume training, X Reps, x-hybrid tactics, x-rep partials

Legendary Mass Tactic With a Twist

Vince Gironda in a colorized photo

Q: I really like the 4X mass method with all sets X-centric as a one-workout shocker as you’ve recommended before. You’ve also talked about 10×10, which I’ve made great gains with before, but how about the old 8×8 method that Vince Gironda used to pack muscle on his pupils with.

A: We actually discuss Vince and his 8×8 method in the very first chapter of The Ultimate 10×10 Mass Workout e-book. It’s a great method, but you need to heed Vince’s advice if you use it…

[Read more…]

Filed Under: X Files Tagged With: 10x10, 10x10 mass workout, 4x mass method, 8x8, arnold schwarzenegger, bodybuilding, clint eastwood, density, guaranteed gains, honest workout, iron guru, larry scott, legend, legendary mass, mass building, mass tactic, master trainer, muscle fibers, shock, shock tactic, vince gironda, x-centric

Aftershock Training to Jolt Muscle Gaining

Q: I was reading some past articles where you guys had mentioned something called Aftershock training. What is that, and should I try it?

A: Aftershock training is supersetting two exercises, but with a distinct reason—more fast-twitch fiber recruitment for new muscle growth quickly (it can rejuvenate standard straight-set 3D POF training, as you’ll see).

[Read more…]

Filed Under: X Files Tagged With: 3d muscle building, 3d pof, 3d positions of flexion, aftershock superset, aftershock training, back workout, belly fat burn, compound aftershock, fast-twitch fibers, fat-burning furnace, fiber recruitment, hormone trick, hormones, hyperactivation, isolation aftershock, lat workout, leg workout, mass tactic, mass training, muscle fibers, muscle gaining, myotatic reflex, nervous system, physique, POF, positions of flexion

Quick-Rep Modification for New Mass Acceleration

Q: I have your new ebooks, Anabolic Reload and Stretch Overload. Both are great, and the simple rest/pause add-on for progression has already helped me add new mass. But I overtrain easily, so I can’t keep adding those. Is there anything else I can do to keep my muscle growth moving forward without more volume?

A: First, bodybuilding is called “progressive-resistance” training because adding weight and/or reps to your exercises can increase muscle size… [Read more…]

Filed Under: X Files Tagged With: anabolic reload, Charles Poliquin, freak physique, hypertrophic, hypertrophy, mass tactic, muscle growth, new mass acceleration, progressive resistance, quick-rep modification, rep speed, rep tempo, rest/pause, stretch overload, STX, testosterone, Truth About Testosterone, x-celeratoin

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