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Less Time, More Muscle: Cut Back to Grow Big?

Q: Most of the programs in your e-books don’t have a lot of work sets. Pro bodybuilders use a lot more volume than you recommend, and they’re obviously pretty huge and ripped. Are there any studies that prove less time in the gym is good or that show the best number of sets for a workout?

A: Too much stress, whether in relationships, in the gym, or on a bungee-jumping platform, causes cortisol to surge. Cortisol is a stress hormone that can force your body to eat muscle tissue for energy. Not good! And it lowers testosterone, which also can cause muscle loss (not to mention a lower sex drive). A study that looked at how training volume affects testosterone in men was done several years ago (Alemany, J.A., et al. Med Sci Sports Exerc. 36:S238)… [Read more…]

Filed Under: X Files Tagged With: alain gonzales, arnold, athletic-aesthetic physique, brad pitt, cortisol, cut back to grow, drug-free, elevated testosterone, freak physique, freak-physique stretch-overload workout, less time, more muscle, muscle loss, perfect physique, pro bodybuilders, ripped, stress, stress hormone, stretch overload, study, testosterone, training volume

Look Bigger With NA Workouts

Q: I’ve been using the Ultimate Fat-to-Muscle Workout, and getting fantastic results. My muscles have become more defined, so I look bigger, yet my bodyweight is the same. I’ve read your Power-Density e-program as well, and it makes a lot of sense. My question is, Do you think the negative-accentuated fat-to-muscle method is good for Density? Maybe that’s why it’s working so well after my heavy sets.

A: The bodybuilding truism is, Lose that last 10 pounds of fat and look 20 pounds bigger. That is, a more defined physique creates the illusion of size—and that’s what you’ve done. Here are pics of Jonathan’s back, which looks much bigger in the second more ripped photo, but he actually weighs a little less…

[Read more…]

Filed Under: X Files Tagged With: burn fat, density, fat burning, fat-to-muscle, look big, look bigger, metabolic momentum, muscle fibers, muscle loss, muscle microtrauma, muscle recovery, muscularity, na training, negative-accentuated, overtraining, Power, power and density, power-density workout, slow negatives, testosterone, testosterone replacement therapy trt, ultimate fat-to-muscle workout

Muscle-On, Fat-Off Eating—”Diet” Only 2 Days a Week

Q: I started cleaning up my diet shortly after New Year’s with your X-treme Lean Diet. I lost about 8 pounds of fat, but my losses have stalled. Should I reduce my portions again (I’ve done this twice already)? Or should I do more cardio? Any help would be appreciated. Abs and veins are the goals.

A: Fat loss is a long-term proposition if you want to retain as much muscle as possible. Losing two pounds a week is the most you should shoot for…

[Read more…]

Filed Under: X Files Tagged With: 2 days a week, abs, anabolic, anabolic drive, anabolic hormone reset, bcaas, branched-chain amino acids, build muscle, burn fat, cardio, diet, dr. michael mosley, fasting, fasting method, fat loss, fat-off, growth hormone, intermittent fasting, journal of applied physiology, low-glycemeic, metabolism, muscle growth, muscle loss, muscle-on, protein shake, super-size crash course, veins, x-treme lean

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…

[Read more…]

Filed Under: X Files Tagged With: 12-hour fast, 2-day intermittent fasting, anabolic hormones, bcaas, boost hormones, boost testosterone, boost testosterone with cardio, branched-chain amino acids, cheat day, diet, diets, fasting method, GH, growth hormone, high-protein, hiit, holiday weight gain, holidays, ifasting, intermittent fasting, lose fat, muscle gain, muscle loss, muscle mass, Steve Holman, super-size crash course, torch fat, x-treme lean

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