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Lean-and-Muscular Winter-Workout Tips

Q: I’m using the four-day version of The X-traordinary 4X Mass Workout. Will that help me stay as lean as possible over the winter? In the past, I’ve had trouble in that area. I tend to blow up to a smooth fat boy over the holidays. Is 4X the way to go so I don’t chub up?

A: First, understand that no workout program will prevent you from becoming president of the Chub Club if you eat like crap all the time. We’re not saying you can’t enjoy some fattening foods and desserts every so often, but it sounds like you lose control. Moderation is the key. Stay on a healthy diet most days during the week, but allow one or two for splurges. Do NOT make junk meals an everyday occurrence. Imagine YOU in this picture to stay on track… [Read more…]

Quick-Start Muscle Attack

Q: I just finished 8 weeks on your beginning program [in the Quick-Start Muscle-Building Guide]. What muscle attack should I do next?

A: After the beginning programs in the Quick-Start Muscle-Building Guide, try the workout on pages 21-23 of The X-centric Mass Workout. You will still be doing a big midrange exercise and a more isolated contracted-position exercise for each muscle, as you are now, but you’ll use more volume and specific mass-building variations (power + density)… [Read more…]

Muscle Mash-Up: Good for Growth?

Q: I did all of my most recent workout with negative-accentuated sets as you suggested, and I’m very, very sore. Is that good for muscle growth?

A: Whoa! We never suggested doing an entire workout, every work set, in negative-accentuated (NA) style—that is, one second up on the positive and six seconds down on the negative. If you do all work sets that way, you will induce a lot of muscular trauma due to EXCESSIVE negative emphasis. The negative stroke induces the most soreness, so it will take many days to repair… [Read more…]