muscle gain Archives

Three-Pound Muscle Gain After Only One Workout?!

Q: In your X-Rep Update #1 e-book you discuss a study that produced a three-pound muscle gain after only one workout with static-contraction sets. Do you think that’s true, that much muscle after only one workout? And if so, should I do most of my sets just holding the weight statically?

A: The researchers used the most sophisticated body-composition-measuring device available at the time, known as a BodPod, so we have no reason to doubt their results. Subjects did a full-body workout that consisted mostly of one static-contraction set for each muscle and then rested for 14 days. Most gained muscle, and one subject packed on an amazing three pounds of muscle from that one workout, but…

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Odd Way to Pack On Muscle Mass as You Torch Fat

Q: I’ve read X-treme Lean, and it makes sense to gradually lose fat so that no muscle is lost. Great e-book, excellent diets. But I also have the Super-Size Crash Course that contains The 2-day intermittent fasting diet [12-hour fasts two nonconsecutive days a week]. How can I combine those? Should I use the fasting method first?

A: That’s one way (there’s another way coming up). You can start with one 12-hour fast day a week…

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Fast Fat Loss, More Muscle-Building Testosterone

Q: Summer is here, so I’m psyching up to try the intermittent-fasting that Steve used to get more muscular and ripped [Super-Size Crash Course e-book, Chapter 8]? I need to get ripped fast. I thought I would try it once a week, and if it works well for fast fat loss, increase to two nonconsecutive days a week as Steve did. Any insights on muscle loss during IF?

No question, we bodybuilders are extremely paranoid about losing even an ounce of muscle. But don’t worry, you won’t lose muscle with intermittent fasting–you will gain more… [Read more…]

Speed sets and muscle growth—key exercise exceptions

Q: I tried DP 4X (downward-progression 4X) on my big midrange exercise with a speed drop set after the last one. Wow, what an amazing feel and pump. I do behind-the-neck presses for delts. Can I use speed sets on those too if I’m careful?

A: You could—but you may end up needing rotator cuff surgery… [Read more…]