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Forgotten Factor in Fast Mass Gains, part 2

Jonathan doing a rear double biceps pose outside

The new meta-analysis by Robinson, et al. (2023) on volume for hypertrophy is interesting. Those researchers determined that 12 ALL-OUT sets a week per muscle is a good top end for hypertrophy for most trainees… [Read more…]

Filed Under: X Files Tagged With: fast mass, hardgainers, hypertrophy, mass gaining, muscle gaining, research study

My Mistake: Change-to-Gain Mass Omission

Jonathan Lawson overhead DB triceps extensions top - Speed-Stretch for Ultimate Mass?

In my excitement putting together my list of change-to-gain tactics, I left out a key one—probably because I only use it about once a month…

I meant to include it within #1, exercise switch, because it is just that—although more of an exercise shuffle… [Read more…]

Filed Under: X Files Tagged With: change to gain, mass gaining, mass gains, muscle gaining, muscle gains

Change-to-Gain Mass Method #3

Ronnie Coleman shrugs

I’ve talked about these change-to-gain methods so far…

1) Exercise switch
2) Altered rep speed

Next on my list is… [Read more…]

Filed Under: X Files Tagged With: change to gain, double-x overloads, dxo, eccentric, mass gaining, mass method, muscle gaining, speed reps, stretch-pause, x-centric, x-reps

Change-to-Gain Mass Method #2

Jonathan doing speed reps on cable curls

Yesterday I mentioned that once your strength gains tail off, another way to achieve change for new hypertrophy gains is to switch exercises…

That switch is easier with add-on exercises, as there are many—not so much with the ideal moves. Still, with a cable set-up, it can be done, such as going from [Read more…]

Filed Under: X Files Tagged With: change to gain, mass method, muscle gaining, slow negatives, x-centric

Aftershock Training to Jolt Muscle Gaining

Q: I was reading some past articles where you guys had mentioned something called Aftershock training. What is that, and should I try it?

A: Aftershock training is supersetting two exercises, but with a distinct reason—more fast-twitch fiber recruitment for new muscle growth quickly (it can rejuvenate standard straight-set 3D POF training, as you’ll see).

[Read more…]

Filed Under: X Files Tagged With: 3d muscle building, 3d pof, 3d positions of flexion, aftershock superset, aftershock training, back workout, belly fat burn, compound aftershock, fast-twitch fibers, fat-burning furnace, fiber recruitment, hormone trick, hormones, hyperactivation, isolation aftershock, lat workout, leg workout, mass tactic, mass training, muscle fibers, muscle gaining, myotatic reflex, nervous system, physique, POF, positions of flexion

Are You Working Out Too Hard?

Steve spotting Jonathan for forced reps

Q: I train my butt off in the gym. I hit it harder than every other guy in there, but I haven’t gained much muscle in a long time. Is it my genetics? My nutrition is perfect, so I should be growing like crazy, but I’m not. It’s very frustrating… Help?!

A: Yes, your genetics could have something to do with it; HOWEVER, you may have just been working out too hard for too long. It’s time to step back with a new plan… [Read more…]

Filed Under: X Files Tagged With: 4X, 4x mass method, 4x mass training, 4x mass workout, building muscle, burning fat, cortisol, danny padilla, dieting, gain muscle, genetics, growth threshold, hardgainers, intensity, mass accelerator, mass building, muscle gaining, overtraining, phase training, results, ripping phase, stress, stress hormone, supersaturatoin, testosterone, working out too hard

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