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1 Workout a Week for a Freak Physique?

Q: I saw a study by Brad Schoenfeld, Ph.D., that showed training a muscle twice a week produced more mass gains than training a muscle once a week. I like training each muscle once a week and seem to make good gains, but I want to build mass as fast as possible. Should I switch to a different split to hit each muscle twice a week?

A: It was a “meta-analysis,” which means the researchers looked at multiple studies to come to their conclusion. Schoenfeld was one of the authors, and he is a favorite of ours because [Read more…]

Study: Pounds of Muscle After One Workout (Yes, One Workout)

Q: In the “X Factor” interview at X-Rep.com, Jonathan says you guys tried a static contraction at the end of isolation exercises with only mediocre size results. But I just got the X-Rep Update #1 e-book, and you’re recommending them. Why have you found static holds more effective now than in the past?

A: When we first used static contraction many years ago, we did them on contracted-position exercises, like leg extensions, holding the flexed position for as long as we could after full-range exhaustion. That’s a hold after a number of regular reps. We got good gains, but later that hold at the end of a set evolved to X Reps on the big midrange exercises instead of isolation moves, and that worked much better at building bigger, fuller muscles.

[Read more…]