It’s not easy getting lean—at least for most people—which is why fast fat loss is always a hot topic. Most of you reading this probably want to uncover your abs sooner rather than later…[Read more…]
Q: I read that [Fat-to-Muscle] negative-accentuated sets [one second up and six seconds down on every rep]
A: We really like it when bodybuilders think and create innovative combos. In this case, however, there’s a problem, as we’ll explain—but we’ve got a better size-building solution.
To clarify your progression suggestion, let’s apply it to a specific exercise. Say you’re doing incline presses…[Read more…]
Q: I’m on The Ultimate Power-Density Mass Workout [pages 25-28 of that e-program], and I look and feel much bigger already. Thank you! My problem is that on some of the last isolated exercises I lose touch with the muscle, like on concentration curls for biceps. Arms have always been a problem area for me. Should I do a second double-drop Density set for that exercise?
A: Interesting that you should mention concentration curls, as we’ve found that getting the best Density effect on the contracted-position exercise for many muscles, like biceps, works best with a cable move.
What? Aren’t free weights best because they have more negative resistance due to zero weight-stack drag? Well, free weights are usually best for the big midrange exercises that trigger the max-force mass-building component—like presses and rows…[Read more…]
Q: I’ve been using the Ultimate Fat-to-Muscle Workout, and getting fantastic results. My muscles have become more defined, so I look bigger, yet my bodyweight is the same. I’ve read your Power-Density e-program as well, and it makes a lot of sense. My question is, Do you think the negative-accentuated fat-to-muscle method is good for Density? Maybe that’s why it’s working so well after my heavy sets.
A: The bodybuilding truism is, Lose that last 10 pounds of fat and look 20 pounds bigger. That is, a more defined physique creates the illusion of size—and that’s what you’ve done. Here are pics of Jonathan’s back, which looks much bigger in the second more ripped photo, but he actually weighs a little less…[Read more…]
Q: I’m using The Ultimate Fat-to-Muscle Workout because I need to get ripped quick. It feels great, I’m seeing more muscularity, and people are commenting on how lean I’m getting. The thing is, I’m really sold on 10×10. I just bought and read The Ultimate 10×10 Mass Workout, and it sounds awesome. I even tried it on arms, and mine just blew up bigger than they’ve ever been. My question is, Can I add 10×10 to the Fat-to-Muscle Workout somehow?
A: We can tell you’re very motivated, and that’s more than half the battle to getting the ripped, eye-popping physique you’re striving for. You just have to be careful not to overtrain. That said, keep in mind that the 10×10 method is very taxing, which is why we usually suggest you use it on one Ultimate Exercise per bodypart, no other work for that muscle.[Read more…]
Q: I’ve tried training each bodypart once a week, but it doesn’t seem to work for me. I’ve read about guys making that sort of program work and making great gains. Maybe I’m just not working hard enough to require that much recovery time? Any suggestions on how to make once-a-week workouts work?
A: We’ve done a lot of research and experimentation over the years, and although our first attempts at once-a-week workouts didn’t produce muscle gains, we believe we’ve discovered a simple way to make it work—more fiber trauma.[Read more…]
Q: I’m so frustrated. I constantly hear and read bodybuilders saying that you have to do free-bar squats to get big. You even put squats as the Ultimate Exercise for quads in your Ultimate Mass Workout e-book. It’s supposedly the best quad exercise and also stimulates overall mass gains. But I always get hurt when I squat heavy. My lower back
A: Some trainees simply aren’t built for free-bar squats. Because of leverage factors—usually long legs, the upper body pitches forward, which can put the lower back at risk.
Q: Looking in the mirror, I see that somehow I’ve gotten very fat. I go to the gym, but I guess my eating has been out of hand for too long. Is there anything I should concentrate on during my workouts to help lose the fat? I plan to do cardio after every weight workout, something you’ve suggested. I desperately want to be ripped enough to see abs!
A: First, get your diet under control. You must start eating clean—cut down the junk—and get on an anabolic-meal schedule. Your best bet will be a typical bodybuilding diet, so eat at least 25 grams of protein at six meals a day. Try to eat every two to three hours, and get some carbs too—enough to refill muscle glycogen stores, which is about 200 grams a day. If you need examples, see X-treme Lean; it contains our complete meal-by-meal diets to help you get ripped…[Read more…]
Q: Thanks for the X-centric Mass Workout! Mixing heavy work, negative-accentuated sets, and 4X has given me the best gains of my life. My bodyweight increased over 5 pounds, but my abs are sharper with veins in the lower part. I’m stoked, and the ladies seem to like it too. LOL! My question is about NA sets vs. negatives at the end of regular sets. After two heavy sets, you say to reduce the weight on the last set for an NA set on the big exercise [like bench presses]. Couldn’t I just keep the weight heavy and add four to six negatives at the end of that last set? I feel like I need another heavy set. I have a partner, so he could lift and I could lower on the negatives. I think Mike Mentzer recommended this style.
A: In his prime, Mentzer actually recommended a 3-phase set to get big and ripped…[Read more…]
Q: I got your X-centric Mass Workout. Motivating info, and I messed around with some X-centric variations in my last workouts. Enjoying the new muscle soreness. I want to start using the Direct/Indirect X-centric Mass Workout [outlined in that e-book]. It has a standard heavy pyramid on the big exercises, last set X-centric. What do you think of using downward progression 4X instead with the last set X-centric?
A: For those who don’t have the X-centric Mass Workout e-book, the workout being referred to is Positions of Flexion, with a pyramid + X-centric set on the midrange exercise, a straight set or two on the stretch move, and a 4X sequence on the contracted-position exercise.
For example, for middle-lower chest it’s…[Read more…]