Dedicated to Your Physical Transformation
Q: It’s very cool that your 3 Positions of Flexion for each muscle align with Brad Schoenfeld, Ph.D.’s 3 hypertrophy triggers. Do you think it’s best to use all three for each muscle at every workout or to split up the positions over multiple workouts, as in the Anabolic Reload programs‘ guide to freaky muscle size?
A: For the uninitiated, the 3 key hypertrophy triggers you must attack for optimal mass stimulation, according to Schoenfeld, are: [Read more…]
Q: I find it exciting that type-1 endurance fibers are also capable of showing a significant level of muscular hypertrophy. I’ve already seen significant new growth using the high-rep-set-first method from Anabolic Reload. My question is, Won’t a slow-mo style on that first set work just as well, like your X-centric method [7-second sets] and be good change to gain, and maybe even double your growth?
To clarify, the high-rep set first helps trigger growth in the slow-twitch fibers AND also pre-fatigues those fibers so you get better fast-twitch activation on the heavier sets that follow. Very efficient for hyper-hypertrophy, a.k.a. freak-physique mass that can double your growth potential… [Read more…]
I’ve been training each muscle group once a week with about 15 sets each. My gains have been okay, but how can I be sure that using fewer sets and training each muscle more times a week will get me bigger?
Try it. We’re sure you will be shocked at your surge of new muscle growth from the anabolic phasing. This will get you excited about it… [Read more…]
Seeing the 3 key hypertrophy triggers for muscle growth laid out by Brad Schoenfeld, Ph.D. in Anabolic Reload got me motivated. Interesting that they align with your Positions of Flexion method. So hitting all 3 at every workout is the best way to grow?
For the uninitiated, the 3 key hypertrophy triggers you must attack for mega mass, according to Schoenfeld, are: [Read more…]
In many of our programs, including the new Anabolic Reload Mass Workout, we emphasize stretch movements. Fiber elongation against resistance is one of the keys to freaky muscle size due to the addition of sarcomeres in series…
We often reference the bird-wing study by Jose Antonio, Ph.D., et al., that produced incredible muscle size increases. For the uninitiated, here’s what he said about it: [Read more…]
We’re not going to beat around the bush. The dumbest thing you can do if you want extreme mass is to believe there’s only one way to build muscle. You know, a stubborn narrow mind that is set on “this way is the only way.” For example…
Do you train each muscle group with a number of sets once a week? It’s a popular trend in bodybuilding—chest on Monday, legs on Tuesday, arms on Wednesday and so on. That can work—for a while. Then you adapt… [Read more…]
I love TORQ (Tension-Overload Repetition Quantity–30-20-15) high-rep sets. I’ve been using it on the isolated contracted-position exercise to finish off a muscle. Should I ever do it first, on the big midrange exercise?
Yes, and here’s why. [Read more…]
Q: I heard or read somewhere that you suggest going real heavy on the last set of a TORQ sequence for only 5 or 6 reps. I want to try it, but I am over 40. How do I do it safely, without joint damage or muscle pulls?
A: Just as a review, here’s how to do a Power TORQ (tension-overload repetition quantity) sequence… [Read more…]
Q: I just got the Size Surge 2.0 e-book. I see the two programs Jonathan used to build 20 pounds of muscle in 2 1/2 months has him using only one or two work sets per exercise, both work sets to failure. What does “failure” mean? Did he used forced reps? Negatives? Or just stop when he could no longer get a full rep?
A: Jonathan trained alone for Phase 1, which was a three-days-a-week mass-exercise anabolic primer. That means he couldn’t do forced reps or negatives… [Read more…]
Q: In a previous e-zine you mentioned combining two workouts with different bodyparts, such as chest and back with delts and arms. And you suggested using an X-centric set for each exercise in a Positions-of-Flexion routine. I was thinking about your first e-book, The Ultimate Mass Workout, which I.D.s the best exercise for each muscle. How about doing only those exercises, one regular set followed by an X-centric set? That way you focus on the ultimate exercise and get some power and density work as well as standard speed and slow-mo reps.
A: Sounds like a great plan. And you’re right: focusing on only ONE “best” exercise for each muscle would help you zero in and provide the most mass bang for your effort buck… [Read more…]
