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Back-Attack Size Effects

Q: You have V-handle pulldowns as the Ultimate Exercise for lats [in the X-traordinary X-Rep Workout]. I do those for the power pyramid then wide-grip pulldowns for a density drop set. But I feel the wide-grips in my lats more. Can I reverse the order and do the wide pulldowns for the pyramid, then the V-handle pulldowns for a density drop set?

A: Absolutely! Your question is similar to one we had for chest before. In that case, we suggested switching the order at every workout to emphasize a different line of force for optimal size effects. You could do that with lats also (and it will help your arms look huge too, as you’ll see in a moment)… [Read more…]

Sets Down, Pumps Up—Major Gains and Veins

Q: I’ve been using straight-up Positions of Flexion, and I’ve put on a lot of muscle in the last two months. I’m up about 10 pounds using the 3D Power Pyramid Workout [in the Freak-Physique Stretch-Overload e-book]. My gains slowed after about six weeks, so I started using TORQ on the last exercise [30-20-15 reps, 45 seconds rest]. Unreal pump and new veins coming in. But since I’m doing a two-way split, those three sets on so many exercises really drain me. Can I do just two, 30 and 20 reps?

A: Absolutely! The number of set depends on your individual recovery ability and the intensity of your entire workout. With the 3D Power Pyramid program in the Freak-Physique e-book, you’re doing heavy sets on the midrange and stretch exercises, so using the contracted move for high-end hypertrophic stimulation is perfect… [Read more…]

Moment of Bodybuilding Zen 74: Mike Mentzer Beach Mass

This impressive shot of Mike Mentzer was taken by Wayne Gallasch on a beach in Australia. It really captures Mike’s herculean mass that captivated the bodybuilding world back in the 1970s… [Read more…]

Double Your Muscle Growth With X-Factor Firepower

Q: I’ve had phenomenal muscle-size gains and strength increases since switching over to X Reps. I gained five pounds my first month with them! My question is, Do those build more of the myofibril strands or sarcoplasm fluid [in the muscle fibers] that you guys have been talking about? And can I use X Reps on 4X sequences?

A: For the uninitiated, X Reps are eight-inch partials you do in the semi-stretch position at the end of a set to failure. For example, when no more full-range reps are possible on incline presses, you lower the bar to about two inches off your chest and fire up to just below the halfway point for about three to four controled X-Rep explosions… [Read more…]

The Squeeze Technique for a Massive Physique

Q: A friend of mine used to compete in bodybuilding contests, and he swears that practicing his posing improved his muscle size and shape. I think it was all in his mind. There’s no resistance when you flex, so it couldn’t build more muscle. I think he believes it did because he just happened to be getting more and more ripped from dieting and training, which made him look better every time he practiced posing. What do you think?

A: Yes, as you get more and more ripped, you’ll definitely look bigger, even as your bodyweight drops. A fat-free physique creates the illusion of mass, as you can see from the photos below of Jonathan from our X-treme Lean e-book. Nevertheless, you’re friend is also right… [Read more…]

Double Up to Muscle Up

Q: In a previous newsletter you talked about using DXO [Double-X Overload from the Beyond X e-book] on stretch-position exercises like flyes. I tried it on squats , and it felt incredible! I backed off on the weight, but my quads were on fire and I really felt them working better than a regular set. Is it good to use DXO on the big midrange exercises like squats and bench presses along with stretch-position exercises?

A: Absolutely. You have to use less weight, and that allows you to do the DXO set in perfect form and really connect with the target muscle—plus get unique muscle-fiber activation for new growth. You could end your squats with a DXO set… [Read more…]

Moment of Bodybuilding Zen 57: Sergio Oliva Victory

Sergio Oliva had perhaps the most incredible bodybuilding genetics of all time—tiny waist, broad shoulders, and long muscle bellies in every body part. You can see that in his famous “victory” pose here… [Read more…]

3 Workouts a Week to Get Bigger and Stronger

Q: I just want to say that The Ultimate Power-Density Mass Workout and The X-traordinary X-Rep Workout have the best bodybuilding info I’ve ever read. I’m so stoked, and I’m already noticeably bigger and stonger after only a month. My question is that I’m using the Basic X-Rep Workout as it’s listed [3 different workouts], but I’m working out Monday, Wednesday, and Friday. In the X-Rep Workout e-book you say to train four days a week—M, T, Th, F—doing the Monday workout again on Friday. Is working each bodypart once a week with the 3-way split okay?

A: You answered your own question without even realizing it. If you’re getting bigger and stronger, you’re onto something that works well for you. Stick with it: Workout 1 on Monday, Workout 2 on Wednesday, and Workout 3 on Friday. Simple, with lots of recovery time for muscle growth—and each workout takes less than an hour. [Read more…]