Q: What’s your opinion of rest/pause training, the way Mike Mentzer used to do it? I’ve read that he did heavy singles with six to 10 seconds between sets, and he did only four of those rest/pause singles for each exercise.
Q: I’m using the Size Surge program for the second time. I tried it last winter and saw great gains…about 10 pounds! I’m on Phase 1, week 4 and have already seen new gains…about 3 pounds of muscle. I’ve been reading about your 4X mass training. Could I do that on Phase 2?
A: Yes, you can use the 4X mass-training method in Phase 2 of the Size Surge program. That’s a great choice. During Phase 1 you’ll have been training three days a week with a few HEAVY sets per exercise on a basic program. After five weeks of that myofibrillar-dominant training, you’ll be ready for a more balanced attack and a surge in sarcoplasmic expansion to pack on even more MASS. [Read more…]
You already know that some type of overload is necessary for growth-fiber thickening. That’s called myofibrillar size.
The strands in the muscle fiber enlarge, giving you bigger muscles. Heavier loads can produce that…[Read more…]
Q: A lot of bodybuilders go all power in the off-season. They push for more strength so size will follow. I’m thinking about using the Phase 1 program in Size Surge for that purpose—mostly big exercises with heavy weights training three days a week so I get plenty of recover-and-grow time. Would that program be okay to use for the entire 10 weeks instead of moving to Phase 2?
A: You’re right, even Arnold used to do a two-to-three-month power phase in the winter—but it wasn’t heavy low reps on every exercise, as we’ll explain. That’s the problem with the way most trainees do it: They go heavy on ALL exercises all the time for too long and neglect critical sarcoplasmic size, which can be a big muscle-building mistake… [Read more…]