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More Size, Density, and Arnold’s Immensity

Jonathan Lawson squatting

Q: I totally agree with your Power-Density mass-building ideas. For density work, you’ve suggested multi-rep rest/pause, but 3 heavy sets with only 15 seconds of rest between them really wipes me out, especially on legs. I’m dead for the rest of my workout. Is there something less taxing I can use for density up front? 

A: First, we want to applaud you for realizing the importance of DENSITY, or endurance, work. Missing that get-bigger trigger is why most wanna-be-big bodybuilders grow so slow. They think it’s all about training heavy ONLY to gain more size… [Read more…]

Filed Under: X Files Tagged With: 2a fibers, arnold, austrian oak, belly fat burn, burn fat, chasing the pump, density, endurance, extended tension time, fat burning, fiber types, growth fibers, mass techniques, microtrauma, miracle fix, more size, multi-rep rest/pause, muscle immensity, negative-accentuated, power-density, tension time, x-rep partials

1 Set of 1 Exercise for More Cuts, Veins, and Size

Q: I’ve been using an X-centric set [lift in one second, lower in six] for every muscle and have noticed more cuts, veins, and I’m pretty sure more muscle size. I usually use it on the last set of a 4X sequence, but I’ve heard it’s better on the first set to get more of a warmup. Which is better, the X-centric set on the first or last set of 4X?

A: In a previous newsletter, we outlined how to use an X-centric set on the last set of a 4X sequence with The Ultimate Fat-to-Muscle Workout. We showed a lat routine with 4X on the first exercise.

[Read more…]

Filed Under: X Files Tagged With: 1 set of 1 exercise, 3x, 4X, anabolic, anabolic hormones, anabolic reset, capilarization, cardio myths, diet tips, dr. michael mosley, fat burning, fat-to-muscle workout, fatigue, growth hormone, intensity, metabolic adaptions, microtrauma, more cuts, more size, more veins, muscle fibers, muscle growth, muscle size, myofibrillar expansion, physique, sarcoplasm, sarcoplasmic expansion, tension time, testosterone, triceps workout, ultimate fat-to-muscle workout, vascular, vascularity, x-centric

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