No, it’s not turkey and roast beef on whole wheat. It’s just a funny name for a method of training that can super-charge your mass gaining. It’s something we came up with years ago but haven’t mentioned in a long time… [Read more…]
Power-Pump: Combo to Grow More Muscle
Q: I recently went from training heavy on everything to [moderate-weight] 4X. I’m convinced that it’s genius. I gained four pounds in two weeks. My question is, What do you think of doing the first set heavy with low reps, then do a 3X after? That should get both size factors, right?
A: That’s a great variation. Of course, it’ll take a bit longer because you have to do some warmup sets. Then you do your heavy set, followed by a 3X sequence. We have a similar power-pump style of strategy in The Ultimate Power-Density Mass Workout…
In the Basic Workout, you do one exercise per bodypart. For example, for midback you do this: [Read more…]
Study: Fast Reps for More Mass? (Plus the 8-10-8 Method)
It’s always interesting to see studies that come out on muscle activation with varying protocols. One of particular interest is from the National Strength & Conditioning Association [May 29, ’15]…
It compared two protocol, but with the same time under tension and load, 60 percent of 1-rep max. The exercise was Smith-machine bench presses, and the subjects were experienced resistance trainers… [Read more…]