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35-Minute Mass Workouts: Dual Power-Density

Q: I’m using The Basic Power-Density Workout from your Power-Density Mass e-book. So for most bodyparts, I do only one Ultimate Exercise as listed. But for shoulders, you divide it over two exercises—presses for Power and dumbbell upright rows for Density. Can I use that two-exercise approach for all muscles? I think using two exercises instead of only one will hit more fibers.

A: Absolutely. Using one Ultimate Exercise for both the Power and Density sequences streamlines the workout, as you need only one piece of equipment. But if it’s possible at your gym, go to a different exercise for Density—just make sure it’s a big multi-joint move.

Will that increase development? Possibly, if you choose exercises that emphasize different segments of the target muscle…

[Read more…]

Filed Under: X Files Tagged With: 2a fibers, 35-minute mass workouts, anabolic environment, anabolic hormone reset, anabolic hormones, basic power-density workout, dr. michael mosley, dual power-density, emg studies, fast-twitch, fast-twitch fibers, growth hormone, intermittent fasting, journal of applied physiology, mass workouts, metabolic adaptions, power pyramids, power-density mass workout, shaun hadsall, testosterone, ultimate exercises

Once-a-Week Mass Workouts: The X-centric Shock Method

Under grip pulldowns - Once-a-Week Mass Workouts: The X-centric Shock Method

Q: You’ve said that training each bodypart only once a week never worked for you. But I saw mention in a previous article that you did make gains doing that with X-centric training. I like training each bodypart only once a week because that’s the way the pros do it. Should I use X-centric training to make it work better for me?

A: First, following the pros workouts is a bad idea for 99 percent of us. Steroids and other anabolic drugs make most of what they do NOT applicable to drug-free trainees. It’s like trying to make your Toyota Camry perform the same way as a Formula-One racing car. It can’t be done without some MAJOR “enhancements.”… [Read more…]

Filed Under: X Files Tagged With: anabolic drugs, drug-free, eccentric, eccentric muscle contractions, emc, fat-to-muscle workout, fiber trauma, hypertrophy, jerry brainum, mass workouts, muscle fiber density, muscle fibers, muscle trauma, na, negative-accentuated, once-a-week, POF, positions of flexion, protein synthesis, size, steroids, strength, tension time, ultimate fat-to-muscle workout, x-centric, x-centric mass workout, x-centric shock, x-centric shock method, x-centric training

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