muscle gains Archives

New Size Surprise for Hardgainers

Q: I just started the Size Surge program for some new size this year, and it feels great so far. I love the workouts. One problem I’m having is that on some exercises that I’m supposed to pyramid the weight up, I don’t get enough reps on the second heaviest set. For example, on dumbbell presses, my reps go 9 and then 4 or 5 after I add weight. Should I just keep doing that, use the same weight on both sets or what?

A: We’ve answered a similar question concerning barbell curls before, and we suggested using the same weight on both sets; however, that’s a single-joint move. It sounds as if you’re having problems pyramiding on the big compound, or multi-joint, exercises, which is common for thin guys looking for muscle size… [Read more…]

Sets Down, Pumps Up—Major Gains and Veins

Q: I’ve been using straight-up Positions of Flexion, and I’ve put on a lot of muscle in the last two months. I’m up about 10 pounds using the 3D Power Pyramid Workout [in the Freak-Physique Stretch-Overload e-book]. My gains slowed after about six weeks, so I started using TORQ on the last exercise [30-20-15 reps, 45 seconds rest]. Unreal pump and new veins coming in. But since I’m doing a two-way split, those three sets on so many exercises really drain me. Can I do just two, 30 and 20 reps?

A: Absolutely! The number of set depends on your individual recovery ability and the intensity of your entire workout. With the 3D Power Pyramid program in the Freak-Physique e-book, you’re doing heavy sets on the midrange and stretch exercises, so using the contracted move for high-end hypertrophic stimulation is perfect… [Read more…]

Double Your Muscle Growth With X-Factor Firepower

Q: I’ve had phenomenal muscle-size gains and strength increases since switching over to X Reps. I gained five pounds my first month with them! My question is, Do those build more of the myofibril strands or sarcoplasm fluid [in the muscle fibers] that you guys have been talking about? And can I use X Reps on 4X sequences?

A: For the uninitiated, X Reps are eight-inch partials you do in the semi-stretch position at the end of a set to failure. For example, when no more full-range reps are possible on incline presses, you lower the bar to about two inches off your chest and fire up to just below the halfway point for about three to four controled X-Rep explosions… [Read more…]

Inside Muscle-Growth Secret

Q: I need to build up the inside of my chest, the cleavage, so to speak. A training friend told me that really squeezing and flexing at the bottom of cable crossovers will get my inner pecs popping. Is that true?

A: While full-range cable crossovers can help develop the entire pec muscle—even the inner sections—believe it or not, the BEST way to attack that insertion point of the target muscle is by emphasizing stretch overload… [Read more…]

Your Fuse to the Get-Big Muscle Bomb

Q: I’m using the Power-Density Mass Workout, the first program with only the Ultimate Exercise for each bodypart. I like the simplicity of it and quick workouts, but I’m having trouble feeling the first power sets when I pyramid the weight. I really don’t feel the muscle working till the ending density sets [the faster 4×10 series]. Any suggestions?

A: Too often, trainees jump right into their heavy work sets with only a haphazard warmup—usually talking to their partner during that lighter preliminary work. In other words, maybe you aren’t doing FOCUSED warmup sets… [Read more…]

Spike Your Muscle Gains

Q: I’ve been reading about 4X and TORQ. I’m 25 and usually train heavy, but now that I have to train at home, I’m looking for the best way to keep building muscle without a lot of weights. I’m afraid with these light training methods I might lose muscle. I’ll try them because I have no choice right now, but I think heavy is the way to grow. How do I know I won’t shrink if I don’t pony up for more weights in my home gym?

A: We’ve both been using 4X-based training techniques for several years. If a couple of old guys whose anabolic hormones aren’t what they used to be don’t shrink, you won’t. In fact, we’ve got trainees from all age groups who’ve tried 4X and TORQ and many start using them constantly because they make such great gains… [Read more…]

Muscle Gains and Gnarly Veins

Q: I like the look of veins on my arms. Do you think doing high-rep TORQ training will help me get more vascularity?

A: How vascular you are is primarily genetic—and freaky veinage is usually only visible when you have low body fat, so diet plays a pretty big role as well.

BUT, doing higher reps, especially on continuous-tension-type moves, like concentration curls for biceps and pushdowns for triceps, can increase capillary proliferation—and perhaps create more gnarly vascularity… [Read more…]

Overtrained? Try This for Instant Muscle Gains—No Layoff Necessary

Q: I’m starting to drag at the gym, and I don’t look forward to my workouts anymore. I’m starting to think I’m overtrained. I haven’t grown in a while, but I DON’T want to take a layoff. Even backing off to low-effort workouts sounds like a bad idea because I don’t want to lose my gains. What should I do?

A: Boy, does that sound familiar. We always tell trainees that they need a break to regenerate and keep the growth process rolling, but they never take one (and neither do we—bad). That’s an easy way to end up overtrained. [Read more…]

The Lost Get-Bigger Trigger: The Time-Muscle Mass Continuum

Q: I’m making great strides in muscle gains with the 4X mass method from your newsletters. I do 10 to 12 reps per set, but I’ve seen that you sometimes recommend up to 30 reps. What’s up with that, and does that actually work for you guys?

A: We often use higher reps within the 4X-sequence framework, and it’s done amazing things for us and many of our trainees. [Read more…]

Look Like a Bodybuilder

Q: I’m a powerlifter, but I want a better physique. I’m not sure how. I’ve got some muscle, but I sure don’t look like a bodybuilder. What should I do? I’m thinking I just need more isolated exercises for each muscle, like pushdowns for triceps. If I keep pushing heavy weights on all those exercises, I’ll look more like a bodybuilder, right? Do any of your e-books address my problem?

A: You gave a clue to one of the big reasons so many trainees make slow-to-no muscle gains: They’re brainwashed into believing that heavy training exclusively is what builds mass. That’s simply not true… [Read more…]