medium intensity Archives

The Great Gains Experiment

Q: I’ve read that training all out [to failure] is not the best way to grow muscle. The argument I read said that it causes nervous system and adrenal burnout as well as higher levels of muscle-eating cortisol [stress hormone]. Don’t you think bodybuilders will grow better if they use more sets, stopping short of failure to avoid those problems?

A: No doubt about it, training all out is traumatic. It’s brutal on the body, but that’s what makes it so effective—if you use it correctly… [Read more…]

Great Gains—What now?

Q: I have about 15 years of lifting experience, and I’m also a certified personal trainer. I’ve worked out with high intensity for all of my years, but I’ve never done the type of training I’m now using with your routines. I’m currently at week 3 in the 3D Power Pyramid [from the Freak-Physique e-book]. Great gains so far! I run each routine for six weeks, and once I finish the Power Pyramid, I want to move to The Ultimate Power-Density Mass Workout. I love each program so far, and I push myself each and every workout. Is it okay if I go from workout to workout, or should I do something less intense between them? So far, I don’t feel overtrained. What’s your advice?

A: Thanks for the question and your confidence in our programs. First realize that overtraining is cumulative, so we suggest that you use the first week of each new program as a break-in period… [Read more…]

How to Cut Back to Grow

Q: The idea of a few medium-intensity [subfailure] workouts after many weeks of going all out makes perfect sense to me. My question is, Should I reduce my poundages so I can do the same number of reps, or should I stick with my same working poundages and just do fewer reps? Which way is best?

A: We prefer to use the same phase-training approach Jonathan used on the 10-week Size Surge Program when he gained 20 pounds of muscle. For each of his two supercompensation weeks, he used the same work weights and just stopped two reps short of failure—and that worked amazingly well for him. He actually appeared to get bigger during each downshift week as his muscles and nervous system supercompensated.

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