muscular failure Archives

2 Workouts a Week for a Massive Physique

Q: The Size Surge program is very motivating, and I want to start. I’m very skinny. My problem is that I can only make it to the gym two days a week. Can I make any progress doing that? Can you suggest how to alter the program for two workouts a week instead of three?

A: Yes, you can make progress on 2 workouts a week. In fact, our colleague, Stuart McRobert, who is a hardgainer expert, often suggests that high-strung “skinny” types (ectomorphs) train ONLY two days a week for best results. More than that, he says, can deplete too much recovery ability and slow or halt muscle gains. [Read more…]

I just read my new e-book. Great stuff! But do you do the X Reps at muscular failure or with a little gas left at the end of each set?

A: You do the X Reps when you can’t get any more full reps—we call that nervous system exhaustion or fatigue. On some exercises X Reps may not be possible, in which case you should do a static hold at the max-force point, or rest for six seconds and then perform as many X Reps as you can. That’s a new X/Pause technique we’ve found very effective. We’re using that during our peaking phase this year, and so far it looks very promising—new mass and detail!