powerlifters Archives

Double-X Overload Warmups?

Q: I’m making some incredible progress using your Double-X Overload technique, but I wanted to let you know that I don’t just use it on my work sets. DXO works for warmup sets, too. I usually use it on at least one of my two warmup sets for the big [midrange] exercises, and I feel much stronger on my work sets. Great technique!

A: That’s a good tip. We love feedback from fellow weight trainers who think instead of just following the pack. One reason Double-X Overload (DXO) works so well on warmup sets is because of the enhanced occlusion and nervous system activation.

For those unfamiliar with DXO, it’s an X-Rep partial in the semi-stretch position between each full rep. That provides a slightly more explosive action, which has been shown to heighten nerve force (many top-level powerlifters do light, explosive sets for that very reason—it helps them lift more weight). [Read more…]

Low Reps Plus Short Rests for Mass-Building Success?

Q: I’ve always gotten pretty good size and strength gains from heavy weights and using the six-to-eight-rep range. Could I be more myofibrillar dominant? And, if so, do you think I would benefit more by doing 4X mass training with lower reps, say 4×6, but still with short rests so that my sarcoplasm gets growth benefits as well?

A: Great question! For new readers, the myofibrils are the force-generating actin and myosin strands in the muscle fibers. If you have more of those than usual, you would be considered myofibrillar dominant. A good example of that is Mike Mentzer, who was squatting over 500 pounds at age 16…

[Read more…]

Max-Muscle-Size Study: Rest Between Sets—is short or long best?

Q: Your 4X mass method has 35 to 45 seconds rest between sets. I’ve seen research that longer rests between sets can be better for strength and muscle growth. What’s your take on that?

A: Legendary trainer Vince Gironda, the Iron Guru who trained Mr. Olympias as well as Hollywood stars to build muscle fast, first got us into reducing rest between sets for muscle growth—he called it Density Training…

[Read more…]

The Truth About Getting Stronger to Grow Bigger?

We get the stronger = bigger question a lot—and there’s no question that getting stronger will build some size—note that we said “some.” To clarify, here’s an excerpt from our best-selling e-book The Super-Size Crash Course…

“One of the biggest reasons muscle growth is so slow in most cases is the simplistic myth that strength equals superior size. There’s more to it than that. Trying to move big weights for a few reps does very little for ultimate muscle size. Are you shaking your head? Check this out…

[Read more…]

Low-Rep Muscle-Mass Lowdown

Q: What’s your opinion of low-rep sets, like singles, doubles, and triples? Will they help me build more muscle?

A: Low reps are more for developing strength, but indirectly they can help you add size. We say indirectly because low-rep sets help you develop neuromuscular [Read more…]