In a recent article, we discussed how inflicting more muscle trauma requires more recovery time. If you do enough damage, you may only need once-a-week training for each muscle. And if you slow down and use the right techniques, your workouts will still be relatively short… [Read more…]
It’s not easy getting lean—at least for most people—which is why fast fat loss is always a hot topic. Most of you reading this probably want to uncover your abs sooner rather than later…[Read more…]
If you’ve watched the male gymnasts during the Olympics before, you no doubt noticed their eye-popping upper-body mass. Some have delts, arms, and torsos that resemble competitive bodybuilders’. Very impressive, especially considering that muscle mass isn’t one of their goals; it’s just a side effect of their sport…[Read more…]
Q: Looking in the mirror, I see that somehow I’ve gotten very fat. I go to the gym, but I guess my eating has been out of hand for too long. Is there anything I should concentrate on during my workouts to help lose the fat? I plan to do cardio after every weight workout, something you’ve suggested. I desperately want to be ripped enough to see abs!
A: First, get your diet under control. You must start eating clean—cut down the junk—and get on an anabolic-meal schedule. Your best bet will be a typical bodybuilding diet, so eat at least 25 grams of protein at six meals a day. Try to eat every two to three hours, and get some carbs too—enough to refill muscle glycogen stores, which is about 200 grams a day. If you need examples, see X-treme Lean; it contains our complete meal-by-meal diets to help you get ripped…[Read more…]
Q: Thanks for the X-centric Mass Workout! Mixing heavy work, negative-accentuated sets, and 4X has given me the best gains of my life. My bodyweight increased over 5 pounds, but my abs are sharper with veins in the lower part. I’m stoked, and the ladies seem to like it too. LOL! My question is about NA sets vs. negatives at the end of regular sets. After two heavy sets, you say to reduce the weight on the last set for an NA set on the big exercise [like bench presses]. Couldn’t I just keep the weight heavy and add four to six negatives at the end of that last set? I feel like I need another heavy set. I have a partner, so he could lift and I could lower on the negatives. I think Mike Mentzer recommended this style.
A: In his prime, Mentzer actually recommended a 3-phase set to get big and ripped…[Read more…]
Q: What can I do during my workouts to get leaner right now? I have some pounds to lose, especially around my middle. My goal this year is to see abs all summer, so I want to get rid of the fat fast.
A: You may be doing some of these things already, but here are our top-3 tips to ramp up fat burning in your weight-training workouts (of course, you also have to adjust your eating to make these tricks super-effective):[Read more…]
Q: I’ve been using the Positions of Flexion 4X program [in The 4X Mass Workout 2.0]. I’m blown away at how much muscle I gained in a month. 4 pounds! That’s after a couple of years with zero muscle gains. That workout is all moderate-weight 4X and 3X sequences, and I’m wondering if I should use your downward-progression 4X method every so often, adding weight on each set. How should I work it into that program?
A: There are a couple of excellent options, but we have a simple one that’s our favorite. Before we lay it out, let’s explain the 4X vs. DP 4X since we have a lot of new readers…[Read more…]
Q: I’ve added a lot of muscle using Pre-Ex 3X and modified pre-ex. I must commend you for coming up with it. One problem I have is with leg extensions. They hurt my knees when I do them first. Funny that squats don’t hurt me. Leg extensions are the only quad isolator. What should I do first instead?
A: We didn’t come up with pre-exhaustion. That honor goes to the late Bob Kennedy, publisher of MuscleMag…[Read more…]
Q: I’m intrigued by the Super TORQ ultra-high-rep approach. But I’m also making great gains with your standard 3-exercise Positions of Flexion training. Can I use his method on one of the three exercises for each bodypart in the POF routine, or would that be too much?
A: If you’ve read the interview with Doug Brignole in The Ultimate Power-Density Mass Workout 2.0 and checked out his program there, you can see that he only does ONE key exercise for each target muscle with that extreme high-rep approach…[Read more…]
Q: I’m sick of being soft and blubbery. I really want to see my abs, but I’m not sure where to start. Do I just start working out harder and wait for them to appear? Please h
A: When we get “soft and blubbery,” usually over the winter (Steve’s pic at left below), our first step to getting ripped abs for the warmer weather is to stop eating crap…[Read more…]