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Mass-Building Studies Worthless?

Steve doing triceps kickbacks

We put a lot of faith in scientific studies. I’ve tried to base most of my training beliefs on research, but just how reliable is it? [Read more…]

Filed Under: X Files Tagged With: emg studies, mass building, research, research study

Stretch Overload Results

Q: In the first chapter of the Freak-Physique Stretch-Overload Workout e-book [The Latest Stretch-Overload Research] you mention the animal study that produced a 300 percent muscle mass increase after one month of stretch loading. That is incredible, but are there any other studies that show stretch overload results?

A: When it comes to stretch-induced muscle growth, we always mention that particular animal study because it’s the most impressive—triple sizing a muscle after a month’s worth of stretch-overload “workouts” is phenomenal! And it shows the importance of stretch-position exercises for triggering extreme muscle size quickly. Stretch overload results can be pretty phenomenal.

[Read more…]

Filed Under: X Files Tagged With: 3d pof, anabolic acceleration, animal study, belly fat burn, bird study, contractile velocity, fat loss, force-generation, freak physique, hypertrophy, jerry brainum, lean mass, mini-x reps, muscle growth, muscle mass, myoblast proliferation, POF, positions of flexion, Power, research study, strength, strenth, stretch hold, stretch overload, stretch overload results, stretch-overload workout, weight loss, X Reps

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…]

Filed Under: X Files Tagged With: 4X, 4x mass method, 4x mass workout, arnold schwarzenegger, bodybuilders, Brad Schoenfeld, clint eastwood, density training, hypertrophic response, hypertrophy, hypoxic effect, iron guru, just a fat f#@k, lactic acid, larry scott, long rest, master trainer, mitochondria, mr. olympia, muscle fatigue, muscle growth, powerlifters, rep range, rep tempo, research study, rest between sets, size and strength, strength, study, vince gironda

What routine should I do next?

Jonathan Lawson before and after pics from Size Surge - What routine should I do next?

Q: I have a few questions: 1) After the beginner’s guide [Quick-Start Muscle Building] what routine should I do next? 2) Is it unusual to “feel” bigger as you go [through the Quick-Start programs]? It’s like an awareness of my muscles that I’ve never had—strange but nice. 3) I’m unclear on what to do if I’m sore and it’s time to work that muscle again—like my chest is still really sore, it’s chest day again tomorrow, so do I work it or skip?

A: Great questions. We suggest you follow up with the 3D Muscle Building e-book after the beginner’s guide (Quick-Start). There is a 10-week program in it that Jonathan used to add a lot of muscle quickly (see his before and after photos below). You can try it as it’s listed, the exact way he used it, or the retooled version with X Reps. If you just started lifting, however, we recommend his first non-X-Rep version in Chapter 1 until you have about six months of training under your belt… [Read more…]

Filed Under: X Files Tagged With: 3d muscle building, before and after photos, beginners guide, bloodbath, feel bigger, force-generation, growth, muscle soreness, neuromuscular efficiency, POF, positions of flexion, quick start, quick-start muscle building, recovery, research study, what routine should I do next, X Reps

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