sarcoplasmic expansion Archives

“Wow! You’re looking seriously bigger, bro.”

Q: I just want to thank you for another killer variation of 4X, “downward-progression.” I’ve only been using it for a couple of weeks on the big exercises, but a guy at the gym came up to me today and said, “You’re looking seriously bigger, bro.” It’s working great and is perfect with regular 4X and TORQ (tension-overload repetition quantity). I’m using DP 4X on the heavy power exercises in The Ultimate Power-Density Mass Workout 2.0, with 4X and TORQ on the others. I’m very impressed, and apparently growing more impressive. Lol. Thank you.

A: Interesting you say that because both of us received similar compliments in the gym when we started rotating in downward-progression 4X. One guy told Jonathan his arms were looking huge, and Steve got, “If you’re trying to get bigger, it’s working.” They both left off the “bro.” [Read more…]

The Lost Get-Bigger Trigger: The Time-Muscle Mass Continuum

Q: I’m making great strides in muscle gains with the 4X mass method from your newsletters. I do 10 to 12 reps per set, but I’ve seen that you sometimes recommend up to 30 reps. What’s up with that, and does that actually work for you guys?

A: We often use higher reps within the 4X-sequence framework, and it’s done amazing things for us and many of our trainees. [Read more…]

Density Overload: The Trick for More Muscle Growth

Q: In the Size Surge 2.0 e-book, Phase 1 is all heavy sets. I don’t have any joint problems, but I love moderate-weight 4X training. I’ve gained over 5 pounds of muscle in 6 weeks with it. I don’t want to give it up completely now, but I do want to go on the 10-week Size Surge program. Can I use the same combination approach in Phase 1 that you outline in the new Phase 2 chapters; that is, heavy work on the big exercises and 4X on the more isolated ones?

A: We understand your concern about all-heavy training all the time. Lots of trainees (including us) have suddenly packed on more mass with a dose of moderate-weight, growth-threshold 4X—or even 10×10. That’s because training all-heavy for too long NEGLECTS sarcoplasmic expansion… [Read more…]

Safer Power-Density for Muscle Immensity

Q: I just got your Super-Size Crash Course. Great programs in it! I’m older (48) and have been training for almost 20 years. Thinking about using Phase 2 with Downward-Progression 4X, but I’ll alternate with TORQ for “lighter” training days. Do you think that’s a good plan?

A: We think it’s a great plan, and one we’ve used for excellent change—and good pain—to gain. For the uninitiated, here are the two methods to alternate:

Downward-Progression 4X

Pick a weight with which you can get 15 reps, but only do 12. Rest 45 seconds as you add weight, then do 10. Rest 45 seconds as you add weight, then do 8. Rest 45 seconds as you add weight, then try to get 6.

So your reps look like this: 4 x 12, 10, 8, 6, adding weight on each set.

Vascular arm doing dumbbell curls - Safer Power-Density for Muscle Immensity

You could call that semi-heavy training, and it’s perfect for older trainees–or anyone who doesn’t want to hammer their joints with ultra-heavy poundages. The short rests between sets prevent that…

At your next workout, you’ll do lighter DENSITY training with TORQ—tension-overload repetition quantity.

TORQ

Take your 30-rep max weight and go to failure. Yes, 30 REPS. Rest 45 seconds, then go to failure again, shooting for 20. Rest 45 seconds, then go to failure one last time for 10 to 15 reps. You get high-end hypertrophic tension times…

Alternating those two methods from workout to workout is great for SAFER power work alternated with lighter, sarcoplasmic-expansion hits.

It’s really a less-joint-stress version of Power-Density for new muscle immensity.

Note: DP 4X and TORQ, as well as Progressive-Speed 4X and pyramid training, are explained—and included in the programs—in The Super-Size Crash Course e-book.

Till next time, train hard—and smart—for BIG results.

—Steve Holman and Jonathan Lawson
www.X-Rep.com

7-Minute “Miracle Fix” for Stubborn Belly Fat

Researchers from The Proceedings of The Nutrition Society are suggesting this “blood flow hack” is the fastest way to melt off frozen belly fat with minimal effort.

So if you want to switch on your fat burning switch in just 7 minutes—without going to the gym or running on the treadmill, then check this out:

7 Minutes “Miracle Fix” for Stubborn Belly Fat

The #1 Key to Ultimate Muscle Size

Q: So from what I can surmise, it sounds like I need both heavy, lower-rep sets and higher-rep, longer tension-time sets to build the ultimat muscle size. Is that right?

A: That’s a simple way to put it, but yes, most trainees need both types of training to attain extreme development as quickly as possible. Let’s review the late, great Olympic coach and strength/muscle-building expert Charles Poliquin’s input…

[Read more…]

Build Muscle While You Burn Fat: Is It Possible?

Q: I started using your 4X Mass Workout a few months ago, and I put in negative-accentuated [or X-centric] sets for each muscle at least once a week to help burn fat. I also adjusted my diet slightly, but nothing major. I swear I’m bigger as well as leaner now. Is it an illusion that I’ve put on a lot of muscle because I’m just more cut? I weigh about the same, but my abs are much sharper. I always hear that you can’t build muscle while you burn fat, but from my results, I’d have to disagree.

A: There have been studies with rats that had them gain muscle with weight-bearing exercise while on near-starvation diets. We’re not rats, of course, but we believe it’s possible for humans. We’ve seen it on many occasions…

[Read more…]

Bigger, Rounder Attention-Grabbing Shoulders

Q: Broad shoulders get girls’ attention, but mine are narrow. And on top of that, my delts are flat. Should I do more presses to round them out? I notice in 3D Muscle Building that you have presses as more of a front-delt midrange exercise. Aren’t they good for side delts, too? BTW, I love 4X mass method and am using it almost exclusively.

A: Overhead presses primarily train the front-delt heads. Plus, they can impinge the shoulder capsule if performed incorrectly. That’s why we generally suggest doing them at the end of our delt routine. A good Positions-of-Flexion full-range shoulder hit, 4X style on every move, would be…

[Read more…]

Low Reps Plus Short Rests for Mass-Building Success?

Q: I’ve always gotten pretty good size and strength gains from heavy weights and using the six-to-eight-rep range. Could I be more myofibrillar dominant? And, if so, do you think I would benefit more by doing 4X mass training with lower reps, say 4×6, but still with short rests so that my sarcoplasm gets growth benefits as well?

A: Great question! For new readers, the myofibrils are the force-generating actin and myosin strands in the muscle fibers. If you have more of those than usual, you would be considered myofibrillar dominant. A good example of that is Mike Mentzer, who was squatting over 500 pounds at age 16…

[Read more…]

Small Bones, Big Arms

Q: I’ve been training like a madman for six months, but my arms haven’t budged. I’m getting stronger, and I do see more veins on my biceps, but my arms are still skinny. A guy at the gym told me it’s because I have small bones. My wrists are under 7 inches around, and he said I can’t expect much size with small wrists. Is that true?

A: Um, in a word, NO. It’s not true. The size of your wrist has nothing to do with where your biceps and triceps attach, how much muscle-fiber density your muscles have, or your ability to pack on muscle mass.

[Read more…]

1 Set of 1 Exercise for More Cuts, Veins, and Size

Q: I’ve been using an X-centric set [lift in one second, lower in six] for every muscle and have noticed more cuts, veins, and I’m pretty sure more muscle size. I usually use it on the last set of a 4X sequence, but I’ve heard it’s better on the first set to get more of a warmup. Which is better, the X-centric set on the first or last set of 4X?

A: In a previous newsletter, we outlined how to use an X-centric set on the last set of a 4X sequence with The Ultimate Fat-to-Muscle Workout. We showed a lat routine with 4X on the first exercise.

[Read more…]