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Jolt New Muscle Growth Every Week

Steve spotting Jonathan for forced reps

Q: In The X-traordinary Size Surge Workout, Jonathan mentions that he used forced reps to gain 20 pounds of muscle [in 10 weeks—see his before and after photos on the Size Surge cover at the end of this newsletter]. Did he just do them randomly, whenever he felt like it, or was there a specific set he used them on?

A: Gradual progression is a BIG key to continuous new muscle growth, so he did more forced reps as phase 1 progressed… [Read more…]

Filed Under: X Files Tagged With: 20 pounds of muscle, forced reps, new muscle growth, size surge workout, x-traordinary size surge workout

Use Tension Overload to Shock New Muscle Growth

Q: I got your 4X Mass Workout and am already growing with TORQ [Tension-Overload Repetition Quantity]. You discuss Mr. America Doug Brignole, his version, and how he uses drop sets on the last set. You don’t mention that with your version [30-20-15 reps]. Should I do drops on the last round of TORQ?

A: Doug has been at this bodybuilding thing for decades—and even he is still learning and experimenting…

[Read more…]

Filed Under: X Files Tagged With: 4x mass workout, anabolic hormone reset, build muscle, burn fat, Doug Brignole, dr. michael mosley, drop sets, dwayne johnson, fat burning, high-reps, hormones, journal of applied physiology, Mr. America, muscle fibers, muscle growth, muscle-building, new muscle growth, partial reps, shaun hadsall, shock, Super TORQ, tension overload, the rock, TORQ, Ultimate Mass Workout, X Reps

Do One Set Slow For New Muscle Growth

Lateral raises

Q: I’m having a lot of trouble with delts. I don’t feel any of the exercises, and my delts never get sore. Right now I’m using a [Positions-of-Flexion] routine. Should I add exercises for some new muscle growth in my shoulders?

A: One of the big problems with delts is that they don’t get enough eccentric, or negative stress. And science says that lowering is the most important for muscle growth (the negative is what causes muscle soreness)…

Think about it. On lateral raises, the leverage shift is extreme, with high resistance through the top third of the stroke and almost zero through the bottom third. [Read more…]

Filed Under: X Files Tagged With: 3d muscle building, belly fat burn, delt training, delts, eccentric, fat loss, hormones, Mass F/X, muscle growth, negative sets, negative-accentuated, new muscle growth, POF, positions of flexion, shoulder training, shoulders, Size Surge, slow negatives, tension time, x-centric, x-centric mass workout

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