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Ultimate Exercise for Shoulder Size

Ultimate Exercise for Shoulder Size

Q: Maybe I missed it since I’m a relatively new subscriber to your newsletter, but what is the Ultimate Exercise for shoulder size; wide-grip dumbbell upright rows or dumbbell presses?

A: We first identified each Ultimate Exercise for every major bodypart in our first e-book, The Ultimate Mass Workout. There’s a comprehensive chapter on each one, why they are best, and also a few complete programs with just those moves—like V-handle chins for lats… [Read more…]

Filed Under: X Blog, X Files Tagged With: 2a fibers, bodybuilders, density, Dr. Dimitrios Stamou, eat the fat off, endurance fibers, fast-twitch fibers, Harvard research, Lou Ferrigno, Power, power pyramids, power-density workout, pumping iron, pyramids, ripped muscle, rotator cuffs, shoulder size, ultimate exercise for shoulders, Ultimate Mass Workout

Once-a-Week Workouts and NA Training

Once-a-Week Workouts and NA Training

Q: I want to thank you for putting together the Freak-Physique e-book. What a blockbuster resource of training information and programs. I’m using the 3D Power Pyramid Program. The quote from the trainee who gained so much muscle and strength in only a few weeks using it got me stoked. My question is, I’m more of a train-each-bodypart-once-a-week guy, so can I use it that way instead of training each bodypart twice a week? If so, how should I adjust it?

A: First, you picked a great program. We get lots of positive feedback on the 3D Power Pyramid because it’s simple Positions-of-Flexion methodology but you add weight over three sets on the big midrange move (pyramid), and do only one set each of the stretch- and contracted-position exercises. It’s basically a POF strength-building workout with a big muscle-size side effect. [Read more…]

Filed Under: X Files Tagged With: 3d power pyramid, alpha muscle, alpha-3 specialization, anabolic swelling, eccentric, endocrine system, fiber trauma, freak physique, freak-physique workout, hurts but it works, max-force generation, muscle growth, muscle size, muscle trauma, muscle-building, na training, negative-accentuated, nervous system, once-a-week workouts, POF, positions of flexion, power pyramids, recovery, specialization, strength building, systematic recovery, volume

Quick Mass Tip: Double Down to Blow Up BIG

Quick Mass Tip: Double Down to Blow Up BIG

You already know that some type of overload is necessary for growth-fiber thickening. That’s called myofibrillar size.

The strands in the muscle fiber enlarge, giving you bigger muscles. Heavier loads can produce that…

[Read more…]

Filed Under: X Files Tagged With: 20 pounds of muscle, 3d muscle building, 4X, bodybuilders, direct/indirect, double drop, force, free meals, get big, get big quick, growth fibers, healthy food, healthy food kit, heavier training, high-end hypertrophy, keto, keto meals, mass builder, Mass F/X, mass tip, meal prep, myofibrillar growth, myofibrillar size, positions of flexion, power pyramids, power/rep range/shock, quick mass, sarcoplasm, size surge program, swole patrol, tension times, TORQ

Convert New Muscle Strength to Serious Muscle Size

Convert New Muscle Strength to Serious Muscle Size

Q: I’ve been using the Power Pyramid Program (Chapter 2 in the Freak-Physique Stretch-Overload Workout e-book) for six weeks. I’m getting incredibly strong, but I’ve only gained about four pounds of muscle. I realize it’s a muscle strength workout with a size side effect, but now I’m ready to use my new strength to go for major muscle mass. I also want to get leaner. I’m 5’10” and weigh 200 pounds with 14 percent bodyfat. What type of routine should I follow? I really like using Positions of Flexion in the Power Pyramid Program. Can I just alter that routine somehow for my new goals? 

A: Ah, so now that you’re strong like an ox, you want to get even bigger with some leanness to boot. Sounds good, and it can and will happen. You just need to take your new power in a slightly different direction—still using the multi-angular attack of POF, but altered so you pack on the most muscle size—complete development from origin to insertion. 

[Read more…]

Filed Under: X Files Tagged With: anabolic fasting, animal study, bodybuilders, brad pilon, eat stop eat, exhaustion, fast-twitch fibers, fat burning, freak physique, freak-physique stretch-overload workout, get lean, GH, growth hormone, hypertrophic, intermittent fasting, muscle size, muscle strength, muscle-building, POF, positions of flexion, power pyramids, size, static holds, strength, strength building, stretch overload, STX, t/nt, tension time, testosterone, traumatic/non-traumatic, X Reps

35-Minute Mass Workouts: Dual Power-Density

35-Minute Mass Workouts: Dual Power-Density

Q: I’m using The Basic Power-Density Workout from your Power-Density Mass e-book. So for most bodyparts, I do only one Ultimate Exercise as listed. But for shoulders, you divide it over two exercises—presses for Power and dumbbell upright rows for Density. Can I use that two-exercise approach for all muscles? I think using two exercises instead of only one will hit more fibers.

A: Absolutely. Using one Ultimate Exercise for both the Power and Density sequences streamlines the workout, as you need only one piece of equipment. But if it’s possible at your gym, go to a different exercise for Density—just make sure it’s a big multi-joint move.

Will that increase development? Possibly, if you choose exercises that emphasize different segments of the target muscle…

[Read more…]

Filed Under: X Files Tagged With: 2a fibers, 35-minute mass workouts, anabolic environment, anabolic hormone reset, anabolic hormones, basic power-density workout, dr. michael mosley, dual power-density, emg studies, fast-twitch, fast-twitch fibers, growth hormone, intermittent fasting, journal of applied physiology, mass workouts, metabolic adaptions, power pyramids, power-density mass workout, shaun hadsall, testosterone, ultimate exercises

Once-a-Week Workouts

Once-a-Week Workouts

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…]

Filed Under: X Files Tagged With: anabolic response, fiber trauma, freak-physique stretch-overload workout, freak-physique workout, gains, microtears, midrange, muscle fibers, muscle gains, muscle soreness, negative-accentuated, once-a-week, once-a-week workouts, power pyramids, recovery, slow negatives, stretch position, tension time, testosterone, testosterone replacement therapy, trt, X Reps

Fat-to-Muscle photos – plus, don’t forget this key shredding hormone

Fat-to-Muscle photos – plus, don’t forget this key shredding hormone

With spring right around the corner, it’s time for a lot of us to start thinking about easing into a fat-to-muscle plan—so you’re sure to have an eye-popping look that first warm day you peel off your shirt (you want jaws to hit the dirt)…

[Read more…]

Filed Under: X Files Tagged With: abs, anabolic hormones, anti-starvation hormone, appetite, build muscle, burn fat, cardio, catabolic, cheat day, cortisol, diet, extreme lean, fat burning, fat loss, fat-to-muscle, fat-to-muscle workout, full-range training, GH, growth hormone, high-carb day, hiit, hormones, jonathan lawson, leptin, photos, physique, POF, positions of flexion, power pyramids, ripped, ripping guide, shredding hormone, spring body, starvation, Steve Holman, summer body, testosterone, x-centric, x-traordinary abs

Take Your Pick to Get BIG Quick—2 Ways to Grow

Take Your Pick to Get BIG Quick—2 Ways to Grow

Q: I’m reading the Super-Size e-book. Jordon’s 18-pound muscle gain is inspiring and a great story, but I’m 45 years old. He’s in his teens. I don’t think I can train heavy even at every other workout the way he did. Should I try it, even at my age? I got great gains with The Anabolic After-40 Muscle-Size Manual, but this one has me intrigued to see if I can get big during my next training phase.

A: Well, glad you’re immersed in and inspired by The Super-Size Crash Course, but you should keep reading. Chapter 6 lays out a great alternate Phase 1 program—without heavy pyramids… [Read more…]

Filed Under: X Files Tagged With: anabolic after 40, density, downward-progression, dp 4x, gains, get big, get big quick, growth fibers, growth threshold, heavy pyramids, jordon williamson, pof pyramids, Power, power pyramids, progressive-speed, ps 4x, split-positions workout, super-size, super-size crash course, train heavy, ways to grow, x-celeration

Which Way is Best?

Which Way is Best?

Q: I’m ready to try The Ultimate Fat-to-Muscle Workout, but you have different workouts in that e-book. The first program is four days a week, but each bodypart is worked only once each week. The second program is three days a week, but again you train each bodypart only once. Then in the Q&A chapter, you suggest using the three-days-per-week routine over four days per week [following the 3-day sequence so each muscle is hit more than once a week]. Which way is best?

A: It’s tough to answer which way is best because we don’t know the extent of your recovery ability, stress levels, experience, etc. Remember, the Fat-to-Muscle workouts have negative-accentuated sets, which do great things for a fat-to-muscle metamorphosis during microtear repair, AND heavy power pyramids, which also are very abrasive to muscle fibers. Those two factors may force the need for more recovery—like seven days. [Read more…]

Filed Under: X Files Tagged With: 4X, avoid overtraining, basic program, direct/indirect, fat-to-muscle workout, microtears, muscle fibers, negative-accentuated, nervous system, overtaining, power pyramids, recovery, recovery ability, stress, testosterone, volume, which way is best, x-centric mass workout

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