Anytime I see a study, especially a brand-new one, that confirms my mass-training efforts, I’m going to report on it.
A new one involved calf stretching to test for strength and, more importantly, hypertrophy… [Read more…]
Can I Train Each Muscle Once a Week for Mass?
Q: I have two questions. First, the photo from your 2005 using X-Reps and [Double-X Overload] is impressive for an ecto. How much did you weigh? Second question: Many bodybuilders in the gym train each muscle only once a week. Do you think that’s a good way to train if I increase my sets?
A: If I remember correctly, I weighed right around 190 in 2004, Jonathan was just under 200. The following year, adding DXO to our X-Rep workouts, I clocked in at 195, and Jonathan was 205. [Read more…]
Crazy, New Mass-Building Study
A few weeks ago I discussed area-specific muscle growth and if it is real. More and more researchers are saying yes, and a recent study suggests why and that exercise variation can affect it (Costa, et al. Int J Sports Med, 2021)…
The study looked at using a single exercise vs. multiple exercises… [Read more…]
Muscle-Mass Study: Partials vs. Full-Range Reps
All this discussion on stretch and ideal exercises had me remembering a study from my Iron Man magazine days that has significant correlation to efficient mass building… [Read more…]
Best Mass Move: Stretch vs. Contracted
Q: I’m wondering if adding on a stretch- or contracted-position exercise is better to activate more mass. From the hamstring- and triceps-exercise comparison studies you talked about, it looks like I should always choose stretch exercises to build the most muscle. [Read more…]
Decoding the Latest Mass-Building Research
I recently discussed two current studies with insight into how you can speed the muscle-building process… [Read more…]
Mass-Building Studies Worthless?
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…]
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…]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…]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…]