mass Archives - Page 2 of 2

New Size With Full-Body One-Hit Mass Workouts

Q: I’ve been reading about the 4X training and am wondering if you have any advice on how to use it with a full-body three-days-per-week routine. I just started using the 4X method for each bodypart. I do one exercise per muscle. Monday I do chest, shoulders, back, bi’s, tri’s, abs, legs. Wednesday I do the same body parts but in a different order and using different exercises. The same goes for Friday. I take the weekend off. I’m drug-free, so I think I’ve been overtraining till now. I’m hoping that 4X will help spark some new gains.

A: That sounds like a great plan for building more mass. First, skeptical readers need to realize that three-days-per-week programs can do incredible things. We discuss the Colorado Experiment in Size Surge 2.0 and 3D Muscle Building, a four-week research project in which Casey Viator gained 60 pounds of muscle… [Read more…]

Best Rest for Freak-Physique Mass

Q: I saw a study that says resting longer between sets produces the most muscle gain. So should I increase the 30-second rests in the STX workouts in Anabolic Reload to 1 1/2 to 2 minutes for best rest results?

A: We’ve seen that study, and it’s right on. But it doesn’t refute our 30-second rests in the Anabolic Reload STX workouts. Why? It has to do with what you’re trying to accomplish with the earlier sets in a sequence and how muscle fibers fire… [Read more…]

Shift Your Anabolic Mass Machine Into Overdrive With Progressive Speed

Q: I love the 4X mass method and am already seeing new size from it after only two weeks. I notice you’ve been recommending different methods on each set sometimes. Does that work better for mass? Should I be doing that?

A: One method we often recommend is the progressive speed tactic. We know one thing about it for certain: The feel is unreal—deep ache with a muscle-expanding pump after only three sets… [Read more…]

X-hybrid Techniques: DXO vs. 1 1/4s

Q: I have your e-book with all the X-hybrid techniques [Beyond X-Rep Muscle Building]. I’m having some excellent workouts integrating one or two every time I train. My question is about Double-X Overload. As you describe it, I do a quarter rep down near the stretch position between each full rep, but I’ve also read you guys say you’ve used 1 1/4s. What’s the difference? Isn’t DXO the same as 1 1/4s?

A: The simple answer is that Double-X Overload (DXO) stresses the STRETCH or semi-stretch point—when the muscle is elongated. For example, at the BOTTOM of a press or flye. [Read more…]