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Specialize for Size with Power-Density

Q: I’m making my best gains ever with the Power-Density Mass Workout. I’m already up six pounds in four weeks, and I see new muscle somewhere every workout, training just about 40 minutes a session. I have a question about my lagging bodypart, shoulders. Can I add sets to the listed workout, or how should I force my shoulders to grow like my other bodyparts?

A: Most of the bodypart routines in the Basic Power-Density Mass Workout consist of only one Ultimate Exercise per muscle group. That makes for quick, simple workouts: First you pyramid the weight over three sets for max force, or Power; then you reduce the weight and attack tension, or Density with a 10×10-style sequence, but using only four sets… [Read more…]

Post-Dramatic Mass Syndrome

Q: Your Pre-Ex 3X Mass Workout is just what I needed. It boosted my mass considerably (about five pounds so far), and my joints feel great. One question, though: Is there a way to intensify it without adding more rounds? Going from three to four might wipe me out too much and cause overtraining.

A: We often suggest altering the LAST set in a Pre-Ex cycle. For example, if you’re doing cable crossovers (isolation) supersetted with bench presses (compound), you could add a rest/pause set to one or both exercises on the last round… [Read more…]

Warp-Speed Mass Gains: Old Trick, New Twist

Q: I use Pre-Ex 3X supersets a lot when I can. Removing the weak-link muscle makes so much sense as a way to make the compound exercise more targeted and work harder. The look of my physique has completely changed these with new vascularity since adding these. I recently saw a mention of doing the second exercise in the superset in speed style. Does that work well? I’d love more new veins and size.

A: Yes, for many muscle groups Pre-Ex makes a lot of sense. For example, isolating your chest with cable flyes first, and then immediately moving to dumbbell bench presses helps even out the strength of the now pre-fatigued pecs with your fresh triceps… [Read more…]

Density Overload: Make Your Muscle Growth Explode

Q: I gained 5 pounds of solid muscle when I moved to mostly 4X mass training for every bodypart. Then I shifted to Pre-Ex 3X whenever I could, or modified pre-ex when the gym was crowded, and I put on another three pounds with more vascularity. I’m loving your density methods. What can I do now for another change? I don’t want to go back to heavy training but I will if you think it’s a good idea. I’m just looking to explode with more crazy muscle mass.

A: We’ve got something you can experiment with that we’ve had some excellent success with in the past. It’s a unique DOUBLE modified pre-ex mass builder—you superset the contracted-position exercise with the stretch-position move FIRST, using a 3X sequence. Take 45 seconds between supersets… [Read more…]

Moment of Bodybuilding Zen 18: Dorian Yates

Dorian Yates ushered in the mass-monster era of bodybuilding with his 1992 Mr. Olympia victory. Even the Mr. O before him, Lee Haney, who was massive in his own right, knew that Dorian was a new breed of sheer mass and density. [Read more…]

Moment of Bodybuilding Zen 2: Teenage Mike Mentzer

Many bodybuilders antagonize over their slow muscle growth, but working out smart, not just hard, will gradually transform your physique…

Still, the determining factor in how your physique will look is genetics, plain and simple—case in point teenage Mike Mentzer. Check out his physique in his late teens (below left) and how he looked at the peak of his bodybuilding career at age 30.

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Massive-Muscle Gains Without Joint Pains

Q: I’m loving the 4X Mass program, so when I’m done with it, should I, at my young age of 50, just keep doing that and increase weight when possible, or try your newer STX or XRX methods? I’m actually super intrigued by your Super-Size Crash Course, but I’m thinking there’s some serious weight involved with that, and my old-man joints probably won’t stand for that. Lol

A: The Super-Size Crash Course is NOT about lifting ultra-heavy weight. Bodybuilding protégé Jordon Williamson did use some heavy pyramid training in his 12-week plan that netted him 18 pounds of muscle when he was 18 years old, but Steve outlines variations for older trainees worried about joint pains. Like us! Lol…

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More Muscle Mass With a Fat-Loss Blast

Q: I’ve added a lot of muscle using Pre-Ex 3X and modified pre-ex. I must commend you for coming up with it. One problem I have is with leg extensions. They hurt my knees when I do them first. Funny that squats don’t hurt me. Leg extensions are the only quad isolator. What should I do first instead?

A: We didn’t come up with pre-exhaustion. That honor goes to the late Bob Kennedy, publisher of MuscleMag…

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3 wicked mass tactics for new size (pain to gain)

Q: I like the idea of training quads by doing front squats supersetted with back squats. My quads get almost a pre-ex effect from the strict fronts, then my glutes get better leverage on the backs to drive my quads for more growth. But I’m not very strong on fronts and can get a lot of reps when I immediately go to back squats after. Should I just do high reps on the back squats—say 6 on the fronts and 12-15 on the backs? [Read more…]