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Rows Blow for Back Mass—What?

Mr. America Doug Brignole opened my eyes to a number of bodybuilding missteps that I and lots of others have been making in the gym…

If you missed it, Doug recently won the 2019 AAU Drug-Free Mr. Universe at age 59, and he did it using only a handful of “ideal” exercises. Rows for back are not on his list… [Read more…]

Is Multi-angle Mass Training, Like POF, Obsolete?

Q: After reading your new page, my takeaway is that the ideal exercise for each muscle is a key to more mass with shorter workouts. Does that mean your 3-exercise system [Positions of Flexion: midrange, stretch, contracted] is unnecessary? Do I only need the ideal exercise for each muscle for the best gains?

A: The full-range, 3-move approach is not obsolete by any means, as the new ebook explains.

However, each target muscle does have an ideal exercise you should emphasize for ultimate mass gains. [Read more…]

Eye-Popping Mass: Ideal Exercises + Scientific Muscle-Fiber Loading

Take the single best mass-building exercise for each muscle…

Add in a proven scientific muscle-fiber loading method…

And your muscle growth suddenly surges. People compliment you, but maybe they’re just being nice… [Read more…]

The Power-TORQ Muscle Maker

Q: I notice that you guys often use a double-drop set on the last one when you do TORQ. I love that muscle maker variation, and it appears it’s gotten me bigger in the past few weeks. Do you have any other ways to vary that method?

A: To refresh memories, TORQ is tension-overload repetition quantity… [Read more…]

Remembering 60 lbs of Muscle in 4 Weeks & X-R/P

Q: I’m ready to start the Mass F/X Program in 3D Muscle Building. I like it because it’s your updated version of the Size Surge Phase 1 program, training only three days a week, with sarcoplasmic work, not just all heavy. But can I use the X-centric method in that program? I really like that tactic. I used it to reshape my physique, building 10 pounds of muscle while losing fat at the same time. Where should I put the X-centric work?

A: For the uninitiated, X-centric work is lifting in one second and lowering in six seconds. That means if you do eight reps, you get almost a full minute of hypertrophic tension time, something most bodybuilders never do… [Read more…]