more muscle Archives

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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Eye-Popping Biceps Peak—and More Muscle on Your Physique

Q: I have X-traordinary Arms and really appreciate the “in-for-out, out-for-in” rule. My question is, because concentration curls are an “in” exercise and work the outer head, should I do those first if I want to concentrate on more biceps peak?

A: Yes, switching the order of the exercises in Positions-of-Flexion protocol can positively affect a target-muscle’s development. Biceps is a perfect example.

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Photos and Freakiness

Q: I saw your before and after photos from your first X-Rep year contrasted with the following year when you gained 10 more pounds of muscle [with X-hybrid techniques]. Personally, I don’t think you look better. You both look bigger, but I think your physiques are more impressive the X-Rep year.

A: Well, that’s not a question, but it’s a relevant opinion—bigger is not necessarily better. In Jonathan’s case, you are seeing his most-muscular pose, and when you gain more muscle, your physique can look more “crowded” in that pose. You could argue that his muscles are starting to look too big for his frame. Steve, on the other hand, is in a semi-relaxed pose in the X-Rep photo, and a twisting ab shot in his Beyond-X photo. He looks considerably bigger in the “after” photo, but it’s a different pose, which makes it difficult to judge.

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Last-Set Shuffle to Pack On More Muscle

Q: I like the idea of doing something different on the last set of a 4X sequence. You mentioned a drop set, and that works great. What about a heavier pure-negative set? Like on curls my partner would lift it for me, and I would lower [a heavy weight] slowly for six negative reps.

A: That depends on what you’re trying to accomplish. Pure negatives—your partner lifts the weight, and you lower in six seconds—are designed to attack the force-generating myofibrils in the muscle fibers, which means they are primarily for strength building with only minor size effects, so not really building a lot more muscle… [Read more…]