Dedicated to Your Physical Transformation
I want to revisit something I called attention to in a past newsletter: the volume threshold for muscle growth. To review…
According to Richard Winett, Ph.D., a recent joining together of experts from multiple countries looked at empirical studies and systematic reviews on muscle hypertrophy… [Read more…]
This is another of Kevin Horton’s black-and-white gym photos of Dorian Yates that literally shocked the bodybuilding world in 1993. At that time, the sheer massiveness and graininess of his physique was astounding… [Read more…]
Q: A friend of mine used to compete in bodybuilding contests, and he swears that practicing his posing improved his muscle size and shape. I think it was all in his mind. There’s no resistance when you flex, so it couldn’t build more muscle. I think he believes it did because he just happened to be getting more and more ripped from dieting and training, which made him look better every time he practiced posing. What do you think?
A: Yes, as you get more and more ripped, you’ll definitely look bigger, even as your bodyweight drops. A fat-free physique creates the illusion of mass, as you can see from the photos below of Jonathan from our X-treme Lean e-book. Nevertheless, you’re friend is also right… [Read more…]
One reason Arnold is considered by many to be the greatest bodybuilder of all time is that he could look shockingly massive or aesthetically sculpted, as in this photo. [Read more…]
Q: The Size Surge program is very motivating, and I want to start. I’m very skinny. My problem is that I can only make it to the gym two days a week. Can I make any progress doing that? Can you suggest how to alter the program for two workouts a week instead of three?
A: Yes, you can make progress on 2 workouts a week. In fact, our colleague, Stuart McRobert, who is a hardgainer expert, often suggests that high-strung “skinny” types (ectomorphs) train ONLY two days a week for best results. More than that, he says, can deplete too much recovery ability and slow or halt muscle gains. [Read more…]
Q: I’ve been using 4X sequences, 10 reps per set, and your new downward-progression 4X [12-10-8-6, adding weight each set, 45-second rests]. Both have been working great with some obvious mass gains (people have been commenting at the gym and when I’m out around town—love it!). My problem is that on some exercises the heaviest set on DP 4X hurts my joints. Like on bench presses, my shoulder can’t take it. Should I just drop the 6-rep set?
A: When you say bench presses, we assume you mean with a bar and not dumbbells. DBs may not cause pain because of freedom of movement. [Read more…]
