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Press Here for Shoulder Size

Press Here for Shoulder Size

Q: I’m using Jonathan’s 10-Week Size Surge Workout [in the 3D Muscle Building e-book], and for shoulders, it has dumbbell upright rows as the first exercise for midrange work; then I do incline one-arm laterals for stretch, and then standing laterals [contracted]. I added two sets of dumbbell presses after that for more shoulder size, as you’ve suggested, for some overhead shoulder work. My question is, Why do you sometimes recommend presses first? Aren’t those dangerous for your shoulder joints?

A: We only do behind-the-neck presses first if we use a technique that allows lighter weight, such as negative-accentuated (six-second lowering), 4X, 10×10, TORQ, etc. As you said, in the quest for shoulder size, heavy weights on behind-the-neck exercises can wreck your rotator cuffs.

For heavy pressing at the start of a shoulder workout, we use either Smith machine military presses (to the front) or dumbbell presses…

[Read more…]

Filed Under: X Files Tagged With: 10-week Size Surge, 10x10, 3d muscle building, 4X, behind-the-neck presses, dangerous, mike westerdal, negative-accentuated, protect your family, rotator cuffs, shoulder joints, shoulder presses, shoulder size, shoulder workout, TORQ, variation

Weight confusion and muscle-growth infusion

Weight confusion and muscle-growth infusion

Q: I’m ready to start the total 4X mass program [moderate-weight, growth threshold training]. How do I know what weight to use on each exercise? Can I base it on my 8-rep max or what?

A: The 4X mass method is density training—so it’s high fatigue. Very different from standard training with longer rests, so we understand the weight confusion, but that’s why for weights you’ll have to guess…

[Read more…]

Filed Under: X Files Tagged With: 4X, 4x mass workout, anabolic, density training, eccentric, growth threshold, home protection, intensity, mass tip, muscle burn, muscle fibers, muscle growth, myofibrillar growth, myofibrils, protect your family, sarcoplasm, sarcoplasmic expansion, weight confusion, x-centric, x-centric mass workout

Muscle-Building Myths—Or Are They? (controversial muscle-building info)

Muscle-Building Myths—Or Are They? (controversial muscle-building info)

Q: I heard that close-grip bench presses can build the inner pecs. But then a pro bodybuilder said that’s false. He said no exercise can build the “inner” pecs—or “lower” biceps for that matter, and that those are muscle-building myths. Which is correct?

A: While close-grip bench presses won’t direct development to the inner-chest area, some researchers suggest that putting a muscle into elongation, or stretch, against resistance can thicken the fibers at the insertion point. For example, doing flyes for more chest beef near the sternum… [Read more…]

Filed Under: X Files Tagged With: 4x mass workout, controversial, Doug Brignole, Dr. Jacob Wilson, inner pecs, Jacob Wilson, mass building, mike westardal, Mr. America, muscle fibers, muscle growth, muscle-building, muscle-building myths, outer pecs, power-density workout, protect your family, protein synthesis, sarcomeres, self-defense, strength, tension-overload repetition quantity, TORQ, Ultimate Mass Workout, ultimate power-density workout, volitional fatigue, X Reps, x transformation

How to Thicken Your Back and Re-Rip Your Abs

How to Thicken Your Back and Re-Rip Your Abs

Q: In the Pre-Ex 3X Mass Workout and Size Surge 2.0 e-books I just got, you have bent-arm bent-over laterals for midback. The illustration shows palms facing back, but I feel them better with my palms down. Which way is best for midback mass? I need more thickness between my shoulder blades.

A: The bent-arm bent-over lateral raise is a CONTRACTED-position midback exercise in the Positions-of-Flexion mass-building protocol. You do them like a bent-over lateral raise for your rear delts, only you allow more of an elbow bend so you can better squeeze your middle traps to thicken your back. [Read more…]

Filed Under: X Files Tagged With: 4X, abs, anti-aging, back thickness, back training, back workout, bent-arm bent-over laterals, fat burner, fat burning, fat loss, GH, growth hormone, heavy pyramids, holidays, hormones, mass-4x, midback exercises, midback mass, mike westerdal, muscle builder, POF, positions of flexion, pre-ex 3x, protect your family, real life self defense, Size Surge, thick back, thicken your back, weight gain, weight loss, winter mass

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