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Bigger Muscles Now: 4X FirePower

Q: I’ve read about your 4X mass-building method in a few of your newsletters. I find it hard to believe that I can build bigger muscles doing only one exercise per bodypart for four quick sets with only the last set to failure. Will that really work?

A: You misunderstood the concept—we probably should’ve been more clear. Unless you’re a beginner, you should do more than one exercise in 4X style per bodypart. We mistakenly assumed that readers know we use Positions-of-Flexion mass training, which works a muscle through its midrange, stretch, and contracted positions. That usually requires THREE exercises per bodypart… [Read more…]

2 Tips for Unstoppable Arm Size

Q: I want to experiment with 10×10 on arms to see if I can get another inch of growth. Would you suggest 10×10 combined with Positions of Flexion, or just 10×10 alone on one exercise? One exercise just doesn’t seem like enough angles are worked to hit all the fibers.

A: There are two ways you can approach 10×10 for unstoppable arm size. The first is using 10×10 on one biceps and one triceps exercise at your one arm workout each week. The key to getting the most growth is the bodypart split. For example… [Read more…]

Your 3 BIG Paths to More Muscle Mass

Q: I’m making amazing gains using the Basic Ultimate Power-Density Mass Workout, [which is only one Ultimate Exercise for each muscle]. My workouts take about 40 minutes, which is fantastic, and I really feel both the Power and Density sets on each exercise. My only concern is that I’m not getting all the muscle growth possible because I’m not using full Positions of Flexion. I’ve got most of your e-books, and you base your best programs on POF [three exercises for each muscle—midrange, stretch, contracted]. Am I getting the most growth possible using only one Ultimate Exercise for each muscle?

A: Well, almost. Scientists contend that force generation is the number-one max-mass trigger. Fortunately, you’re using the best exercise for optimal force production—the key big compound move—for each muscle. In other words, most of the Ultimate Exercises are big multi-joint exercises that put the target muscle in its best ergonomic position for maximum leverage—and you begin each with a Power pyramid to amplify force. You’re obviously covering that get-big pathway exceptionally well, but we fully understand the want for even more muscle mass. [Read more…]

Wider Shoulders

Q: How can I get wider shoulders, and I mean as wide as possible? I want more of a classic bodybuilder look.

A: Wider shoulders will definitely give you a more commanding appearance, but understand that your shoulder width is limited by your clavicle, or collar-bone, width. The good news is that you can still look a lot wider with full, round delts. Larry Scott, the first Mr. Olympia, had narrow clavicles, but he packed a lot of meat on his delts and solved the problem, becoming the best bodybuilder in the world in his day. [Read more…]

3-Days-a-Week POF Program

Q: I’ve followed your beginner program [in the Quick-Start Muscle-Building Guide], and then went on to the 3D Muscle Building [Positions-of-Flexion] program. Great results! Better than I imagined, but I’m having trouble sticking to it. The POF program is 4 days a week, which is too many days for me. I was wondering if you could show me how to change this into a 3-days-a-week POF program—a Monday, Wednesday, Friday schedule. With my job, it’s nearly impossible to do the 4-days-a-week routine.

A: We understand the problem; it’s probably the number-one reason people stop training—time constraints. Life can get in the way, but we’re here to help. [Read more…]

Gains: 3 Pounds in 3 Weeks

Q: This is it! I started using The 10×10 Mass Workout a little while ago, and I’ve gained 3 pounds in 3 weeks, all muscle. If I keep this up, I can easily gain 20 pounds of muscle in the next few months. Thank you for showing me the best mass-building program ever.

A: While that’s not a question, we feel obligated to respond. First, we’re glad you’re making such spectacular progress with 10×10. Gaining 3 pounds in 3 weeks is very impressive, so keep using it till your gains slow down or stop… [Read more…]

Tips for More Muscle Now

Q: I want to thank you both. I’m from Italy, 178 cm tall, and my weight now is 68 Kg (150 pounds). At the beginning of April, my weight was only 62 Kg (136 pounds). My increase in muscular mass, almost 15 pounds, is due to you. Before your training methods, I tried so many others, but with no results. The program that worked is the 10-week Size Surge [that Jonathan used to gain 20 pounds of muscle, listed in 3D Muscle Building]. I’d like to improve my muscle mass to 75 Kg (165 pounds), with a particular emphasis on delts, back, and forearms. I believe forearms are very important. Can you suggest anything to increase my mass? I have most of your e-books, so I can look up any method you suggest.

A: Thank you for the complimentary e-mail. We’re glad you’re making such striking progress with one of our most popular and effective workouts, the 10-week Size Surge program that Jonathan used for his transformation. His progress photos during that mass-building experiment are very motivational. Just seeing his 10-week results can program your mind to help you pack on more muscle now… [Read more…]

Mass Merger—10X Power/Rep Range/Shock

Q: Great timing on your recent P/RR/S newsletter! I’m using the X-Rep Power/Rep Range/Shock Workout [on pages 103-114 in the 3D Muscle Building e-book], and my size and strength are totally thriving on the variation, like nothing I’ve ever tried before. What a great concept! Now I’m reading The Ultimate 10×10 Mass Workout, and I want to put that method into the mix, using mass merger techniques. Where should I use it, Power, Rep Range or Shock week? And on which exercises?

A: First, we must give credit where credit is due: a big thumbs-up to Eric Broser for creating the Power/Rep Range/Shock protocol. We simply altered it to include full-range Positions of Flexion and X Reps. To put it in simple terms, Power week you do all low reps; Rep Range week you do one exercise in the 7-9 range, another for 10-12 and the last for 13-15; Shock week is supersets, drop sets and other intensity techniques to totally thrash the muscles. [Read more…]

5 Tips for More Muscle Mass

Q: All the info I’ve read on full-range Positions of Flexion makes total sense. It’s a killer concept, and I’m so psyched to use it. My problem is time. Even though your POF [bodypart] routines are only about six sets, I only have time for half that [maybe 3 sets for each bodypart]. I don’t want to use only the Ultimate Exercise because I see the superiority of training the three positions for total development. Or should I try just the Ultimate Exercise for each muscle and use POF on only certain bodyparts?

A: Using the Ultimate Exercise for each bodypart in a program is one way to go. Your idea of using full POF on one or two bodyparts is a good one. Simply add one set of a stretch- and one set of a contracted-position exercise for those two muscle groups. For example, for chest, the Ultimate Exercise is decline presses… [Read more…]