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Simple Size Principle for Major Muscle Gains

Steve spotting Jonathan for forced reps on dumbbell shoulder presses

Q: It’s hard for me to believe that a few partial reps at the end of a set [a.k.a. X Reps] can do anything measurable for muscle gains. Isn’t doing an additional set just as good or better for muscle growth?

A: At first glance, you’d think so; however, once you understand muscle physiology, you see the enormous muscle-building effects that can occur if you extend a set correctly. It all starts with the size principle of muscle fiber recruitment…

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Filed Under: X Files Tagged With: anabolic, efficiency-of-effort, fast-twitch fibers, high glycolytic, high-threshold motor units, low-threshold motor units, medium-threshold, muscle gains, muscle growth, muscle physiology, nervous system, over-40, oxygenic, size principle, size principle of muscle fiber recruitment, slow-twitch, testosterone, Truth About Testosterone, X Reps, x-rep partials, x-traordinary x-rep workout

Workout Density for Muscle Immensity

Q: I’ve been intrigued by your explanation of workout density being the reason your 10×10 program builds mass. Do you think that’s the reason drop sets are also so effective?

A: Workout density is Vince Gironda’s term to express getting more work done in a given time frame. For example, most trainees do a set, rest for two to three minutes, do another set, and so on. In 10 minutes you only do two or three sets…

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Filed Under: X Files Tagged With: 10x10, 10x10 mass workout, 8x8, anabolic drive, density, drop sets, end-of-set partials, fat burning, fiber recruitment, gains, high-threshold motor units, iron guru, lactic acid, low-threshold motor units, master trainer, medium-threshold, muscle fatigue, muscle fiber recruitment, muscle gains, nervous system, size principle, size principle of muscle fiber recruitment, train 21 rest 7, vince gironda, workout density, X Reps, x-rep partials

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