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The Rest/Pause Link to Major Muscle and Strength

Q: I’ve been following your newsletters and noticed you guys talking about rest/pause not too long ago. Can you explain the technique a little more and the reasoning behind it?

A: Rest/pause is basically taking a very short break after you hit exhaustion on a set, and then repping out again with the same weight. The brief rest/pause allows the lactic acid to clear somewhat from the muscle and the nervous system and ATP to regenerate to a degree as well.

[Read more…]

Filed Under: X Files Tagged With: 3d muscle building, anabolic, anabolic stimulus, dante, dc training, doggcrapp, Double-X Overload, dxo, forced reps, heavy singles, mike mentzer, mike westerdal, muscle, muscle size, muscle strength, physique, protect your family, pyramids, rest/pause, size, strength, X Reps, x-rep partials

Too Much Muscle Too Fast

Thick chest, arms, and shoulders - Too Much Muscle Too Fast

Q: I’m a competitive powerlifter, so I haven’t tried your 4X method. It requires moderate weights, and that’s not me. I need to train heavy. But I have been using your X-centric sets, usually only one or two at the end of each heavy compound exercise, like bench presses and squats. My problem is that I’ve been using X-centric sets for a month, but I’m five pounds heavier. I’m worried because I don’t want to jump a weight class at my next lifting meet. I’m pretty sure it’s all muscle because I’m seeing more striations in my chest, legs, and even shoulders, and many of my bodyparts look rounder. Should I stop using X-centrics? Is this happening because of the extra fiber trauma I’m getting from those sets?

A: The extra fiber trauma from emphasizing the negative stroke on your negative-accentuated (NA) sets is no doubt part of the reason you’ve added new muscle quickly—that causes fiber remodeling, or growth; X-centric sets also cause more fiber inflammation, which can make you look bigger and rounder. But there’s more to it than that (exciting stuff for those of us who want to pack on maximum muscle size)… [Read more…]

Filed Under: X Files Tagged With: 4x method, body fat, competitive, eccentric, fast muscle building, fast progress, fat loss, fiber trauma, lifting meet, look bigger, low testosterone, muscle, muscle gains, muscle size, muscle trauma, negative-accentuated, new muscle, power lifter, striations, tension time, testosterone, time under tension, train heavy, Truth About Testosterone, tut, x-centric, x-centric sets

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