Dedicated to Your Physical Transformation
Q: I’ve always gotten pretty good size and strength gains from
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…]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…]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…]Q: I got the Power-Density Mass Workout 2.0 and was motivated by [Mr. America] Doug Brignole’s interview and how he uses only one exercise for each muscle. I notice he adds weight over five sets so his reps fall—but I’m with you and think 50 reps is a bit much—and boring. My question is, if I use your TORQ method [30-20-15] on two or three exercise per bodypart, should I add weight over those three sets?
A: You can—it really depends on the exercise. When we do TORQ on an isolation move, like machine flyes for chest, we do NOT add weight…
[Read more…]Q: I just started the first workouts from The Ultimate Super-Size Crash Course after reading yesterday’s newsletter. First
A: Don’t be a wuss; grit your teeth and tough it out, Gertrude. LOL! Seriously, higher-rep supersets could work, but there are two glitches that might prevent full-on success…
[Read more…]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…]Q: I get confused. Should I try to change exercises at every workout to keep my muscle adapting and growing?
A: The problem is that your body really needs to adapt to a movement pattern over the course of a few workouts before you change exercises—at least that’s the theory… [Read more…]
Q: I’m reading your original X-Rep e-book [The Ultimate Mass Workout], and you have the Ultimate Exercises listed for each muscle. For lats, it’s close-, parallel-grip chins. I have a hard time with chins because I weigh around 220 pounds. Can I do them on the pulldown machine instead?
A: Yes, do them on the pulldown machine for now; however, once you’re strong enough, do the chinup-bar version… [Read more…]
Q: You recently referenced Mike Mentzer, and I’m wondering if you guys have ever trained with his HIT style. One-set-to-failure training seems to work for some people, and I know Mentzer’s training evolved into that after he stopped competing. Have you tried it or something similar?
A: One of Steve’s early influences was Mike Mentzer. He trained with Mike’s Heavy Duty style in his 20s, and even won his first bodybuilding contest using a Positions-of-Flexion version of Heavy Duty that he devised (more on that below)… [Read more…]
Q: It seems like every month I have to miss a few workouts because of life, like business trips, family stuff, etc. If I know I’m going to miss like a chest and back workout, should I just add those bodyparts to my last workout? Or should I skip and pick up with that workout when I’m able to? The add-on idea is appealing, but I don’t feel like I do the muscle group justice unless I train it with all three Positions of Flexion. But then the workout is too long and I feel overtrained. What should I do to make up for missing workouts?
A: Even if you’re only going to miss one workout, you’re going to feel as if you’re shrinking in those areas if you don’t work them… [Read more…]
