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Gaining Like Crazy

Q: I’m insanely stoked using the Size Surge program. I love Phase 1, and I’m gaining like crazy. My gains have been so good that I really don’t want to go to Phase 2 just yet. Can I stay on Phase 1 for another month or so, till I feel like my gains have stalled out?

A: Everyone has different genetics, so nothing is written in stone. The Size Surge program listed is what worked for Jonathan—he gained 20 pounds in 10 weeks using it as written: phase 1 for five high-intensity weeks, stuck with it for a sixth downshift week, then did the phase 2 Positions-of-Flexion program for the last four weeks where he was gaining like crazy. [Read more…]

Simplify for Size: Back to Basics to Add Slabs of Muscle

Q: In one of your recent newsletters I noticed that you guys recommended using The Basic X-traordinary X-Rep Workout to an advanced trainee. Can someone who’s been training a while really make new gains with such an abbreviated basic program?

A: Absolutely! And the gains can be outstanding, especially after an extreme peaking cycle. When you’ve been training toward a peak day, like a competition, photoshoot, or any other specific goal, you bring yourself to the brink of overtraining—but that’s a good thing, and incredible things happen when you simplify for size… [Read more…]

How to Cut Back to Grow

Q: The idea of a few medium-intensity [subfailure] workouts after many weeks of going all out makes perfect sense to me. My question is, Should I reduce my poundages so I can do the same number of reps, or should I stick with my same working poundages and just do fewer reps? Which way is best?

A: We prefer to use the same phase-training approach Jonathan used on the 10-week Size Surge Program when he gained 20 pounds of muscle. For each of his two supercompensation weeks, he used the same work weights and just stopped two reps short of failure—and that worked amazingly well for him. He actually appeared to get bigger during each downshift week as his muscles and nervous system supercompensated.

[Read more…]

Pros, Drugs, and Juicing Your Own Muscle Gains

Q: You’ve said a lot of pro bodybuilders have used versions of the 4X mass method and made great gains. But weren’t they on drugs? Don’t steroids make a huge difference? Will this type of training really work for me if I don’t use drugs?

A: Several years ago, Steve interviewed a colleague who trained with many of the legendary pros, including the Mentzer brothers, Danny Padilla, and Rory Leidelmeyer to name a few…

[Read more…]

Rotation for New Mass Creation (automatic anabolism)

Q: I’ve been using all-heavy training (6-8 reps) on everything up until now. I just started using your 4X method, and I swear I can already feel new growth happening. It’s also a relief on my tattered joints. I want to try it exclusively for a month or two. Will my weights increase or should I add sets? Just looking for the best “change to gain.”

A: Since this is your first time using the 4X mass method, you’ll get stronger as your muscle grow more adept at DENSITY training…

[Read more…]

Are You Working Out Too Hard?

Q: I train my butt off in the gym. I hit it harder than every other guy in there, but I haven’t gained much muscle in a long time. Is it my genetics? My nutrition is perfect, so I should be growing like crazy, but I’m not. It’s very frustrating… Help?!

A: Yes, your genetics could have something to do with it; HOWEVER, you may have just been working out too hard for too long. It’s time to step back with a new plan… [Read more…]

Single Day of Rest: Enough for Recovery?

Q: As a practitioner of 3D Positions-of-Flexion methodology who has seen tremendous results, I want to personally thank you for everything you both contribute to the bodybuilding community. Additionally, I had a question regarding the original 10-Week Size Surge routine that worked so well for Jonathan [who gained 20 pounds of muscle on it]. I’ve seen great results with that program, but no matter how short my rest periods are, the first POF workout (legs, chest, and triceps in Phase 2) always lasts well over an hour. Would the effects of the workout be diminished if I were to split it as follows: Day 1, Legs; Day 2, Chest, Triceps; Day 3, Back, Delts, Biceps, Abs; Day 4, Rest; Day 5, Repeat? Would the single day of rest be enough to allow my body to recover?

A: If you’re young and an above-average gainer (high recovery ability), you may be able to get good gains from that three-on/one-off split—but you must ratchet down your intensity every four to six weeks (as explained in the Phase Training section in the 3D Muscle Building e-book). It’s a lot to bite off and stick with having only a single day of rest, however. Here’s a better solution: [Read more…]