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New Muscle Size With Speed and Progression

Heavy bench press

Q: I am almost 50 and making incredible gains with the 4X method. I was reading that top trainer Charles Glass believes new muscle growth can be created with this style, thickening new fibers as well as expanding the sarcoplasm. However, he says you should still go “heavy” every so often. Every time I do that, my joints ache for days. Should I just put up with it and pile on the poundage every couple of weeks?

A: If you like going mega heavy, do it—but you’ll suffer the consequences. Glass says to train heavy every so often in order to keep the type 2B power fibers growing… [Read more…]

Filed Under: X Files Tagged With: 4x method, Charles Glass, downward-progression 4x, Dr. Dimitrios Stamou, eat the fat off, freaky ripped, Harvard research, heavy weights, Lou Ferrigno, muscle size, power fibers, progression, pumping iron, ripped muscle, sarcoplasm, short rests, size, speed reps, type 2b

High-End Hypertrophy Progression: Blow Up Big Time

Q: I got the Power-Density Mass Workout 2.0 and was motivated by [Mr. America] Doug Brignole’s interview and how he uses only one exercise for each muscle. I notice he adds weight over five sets so his reps fall—but I’m with you and think 50 reps is a bit much—and boring. My question is, if I use your TORQ method [30-20-15] on two or three exercise per bodypart, should I add weight over those three sets?

A: You can—it really depends on the exercise. When we do TORQ on an isolation move, like machine flyes for chest, we do NOT add weight…

[Read more…]

Filed Under: X Files Tagged With: continuous tension, Doug Brignole, energy fluid, full-range pof, full-range positions of flexion, high-end hypertrophy, hypertrophy, mike westerdal, Mr. America, power-density, power-density mass workout, progression, protect your family, sarcoplasm, sarcoplasmic expansion, self-defense, Super TORQ, tension time, time under tension, TORQ, Ultimate Power-Density Mass Workout

Volumizing Muscle Tissue (significant size increases)

JL Pushdowns - Volumizing Muscle Tissue

Q: So glad you clarified many of the hypertrophic requirements for muscle size in Anabolic Reload [progression, exercise rotation, metabolic stress, etc.]. One that really got me thinking was volumization. I believe it was Vince Gironda who said that more work done in the same or less time creates mass quickly. My question is, What do you think about drop sets instead of rest/pause as the volume addition to each exercise? Seems like you get more work in the same time frame.

A: The drop-set method is one of the best hypertrophic tactics around because it does condense workload into a short time frame. Studies verify the [Read more…]

Filed Under: X Files Tagged With: anabolic reload, Brad Schoenfeld, exercise rotation, freak physique, metabolic stress, progression, size, stretch overload, testosterone, triceps, Truth About Testosterone, vince gironda, volumization, volumizing muscle tissue

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