modified pre-ex Archives

More Mass: Trick To Get You Wide and Thick

Q: In one of the chapters in 4X Mass Workout 2.0, you say that V-handle cable rows is both a mid-back stretch exercise and a lat contracted exercise. Since it’s a lat-contracted move, can I use that as the first exercise in a modified Pre-Ex routine for lats? So it’s V-handle cable rows for 4X to pre-exhaust the lats followed by pulldowns to continue hitting the pre-fatigued lats.

A: The short answer: No, not a good choice for your first lat move. The point of the pre-ex workouts in the Pre-Ex 3X e-book is to train the target muscle first in ISOLATION—with no smaller ancillary muscles involved… [Read more…]

Ultimate Mass Finisher: One Extra Growth Set

Q: Your Positions-of-Flexion mass training has added 7 pounds of muscle to my body in two months! I’ve been using my favorite variations, like modified Pre-Ex and Pre-Ex 3X when possible. Change to gain, as you guys say. Great stuff. What about adding a ultimate mass finisher set? Is that something I should do to increase my size gains?

A: Yes, and we’ll give you one of the best ultimate mass finisher techniques we’ve discovered. But first a quick review—to build the suspense… [Read more…]

Density Overload: Make Your Muscle Growth Explode

Q: I gained 5 pounds of solid muscle when I moved to mostly 4X mass training for every bodypart. Then I shifted to Pre-Ex 3X whenever I could, or modified pre-ex when the gym was crowded, and I put on another three pounds with more vascularity. I’m loving your density methods. What can I do now for another change? I don’t want to go back to heavy training but I will if you think it’s a good idea. I’m just looking to explode with more crazy muscle mass.

A: We’ve got something you can experiment with that we’ve had some excellent success with in the past. It’s a unique DOUBLE modified pre-ex mass builder—you superset the contracted-position exercise with the stretch-position move FIRST, using a 3X sequence. Take 45 seconds between supersets… [Read more…]

Moment of Bodybuilding Zen 2: Teenage Mike Mentzer

Many bodybuilders antagonize over their slow muscle growth, but working out smart, not just hard, will gradually transform your physique…

Still, the determining factor in how your physique will look is genetics, plain and simple—case in point teenage Mike Mentzer. Check out his physique in his late teens (below left) and how he looked at the peak of his bodybuilding career at age 30.

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Massive-Muscle Gains Without Joint Pains

Q: I’m loving the 4X Mass program, so when I’m done with it, should I, at my young age of 50, just keep doing that and increase weight when possible, or try your newer STX or XRX methods? I’m actually super intrigued by your Super-Size Crash Course, but I’m thinking there’s some serious weight involved with that, and my old-man joints probably won’t stand for that. Lol

A: The Super-Size Crash Course is NOT about lifting ultra-heavy weight. Bodybuilding protégé Jordon Williamson did use some heavy pyramid training in his 12-week plan that netted him 18 pounds of muscle when he was 18 years old, but Steve outlines variations for older trainees worried about joint pains. Like us! Lol…

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New Angle to Push Your Muscle Size Higher

Q: I love Positions of Flexion. I can totally feel it working new fibers, and the pump is off the charts. I’ve been doing midrange, stretch, and then contracted, but I just saw that you sometimes recommend the stretch-position exercise last. Is that a good idea? Why do that?

A: The standard order is midrange, stretch, and contracted, as you’ve been doing. For example, for triceps, it’s close-grip bench presses (midrange), overhead extensions (stretch), and pushdowns (contracted)…

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Iso-TORQ First for a Muscle-Mass Burst

Q: I’ve been using the modified pre-exhaustion method every other workout [from the Pre-Ex 3X e-book]. I’m not supersetting; I just do the isolation exercise first for a 4X sequence, then I do the compound [midrange] exercise after that with 4X. I just got your 4X Mass Workout 2.0. I really like the high-rep [TORQ] idea. What do you think about using that [30-20-15 3X sequence] on the isolation exercise for modified pre-ex?

A: We speak from experience when we say this iso-TORQ method produces a crazy pump—and you’ll feel the target muscle on the big midrange move better than ever. This is one of our favorite super-growth stimulators. Get close to failure with 30 reps, rest 45 seconds, go to failure at 20; rest 45 seconds, go to failure for 15+ reps…

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Shocking New Muscle Mass: TORQ – DP 4X – Modified Pre-Ex

Q: I do four-week phases of different workouts from your various e-books. That strategy works great for me. I’ve gained 10 pounds of muscle in three months, and that’s after training consistently for 10 years. I’m getting ready to start the Modified Pre-Ex 3X Mass Workout. After all the positive talk about TORQ, I was thinking about using that on the first exercise, the isolation move. Is that a good idea for building new muscle mass?

A: Absolutely. We’ve talked about that before, and we used to use TORQ-ed up modified Pre-Ex as a shock tactic in our old Freaky Friday workouts… [Read more…]

Bench press? Try this for new eye-popping SIZE (chest, arms, and more)

Q: Bench press seems to be the “measure of a man” even today. I’ve always sucked at it, but never really hurt for chest development. I prefer the decline alternative, just like you guys, but I also observe that many military guys have good chest development, many with pushups alone. How do you build a good chest if you suck at bench pressing?

A: Funny you should mention pushups. Steve has found that to be a great exercise to end his chest routine with—and he sucks at bench presses, too. Injuring his shoulder bench pressing powerlifting style in his 20s didn’t help matters. And it still hurts him… [Read more…]

Pain to Gain: Quick Tweak for a More Massive Physique

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…]