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 using the Positions of Flexion 4X program [in The 4X Mass Workout 2.0]. I’m blown away at how much muscle I gained in a month. 4 pounds! That’s after a couple of years with zero muscle gains. That workout is all moderate-weight 4X and 3X sequences, and I’m wondering if I should use your downward-progression 4X method every so often, adding weight on each set. How should I work it into that program?
A: There are a couple of excellent options, but we have a simple one that’s our favorite. Before we lay it out, let’s explain the 4X vs. DP 4X since we have a lot of new readers…
[Read more…]Q: In 4X Mass Workout 2.0 you describe the high-rep [TORQ] method, going 30-20-15 in reps with short rests between. Sometimes I can’t get 30. Either I pick a weight that’s a little too heavy or I just fatigue too quickly. What should I do?
A: What you’re trying to do with TORQ—tension overload repetition quantity—is reach the upper area of the optimal hypertrophic tension time—60 to 90 seconds.
Q: I know that the short rests between sets with 4X get your fat burning jacked with growth hormone. How can I use 4X in The Ultimate Fat-to-Muscle Workout for a double-whammy? Where would you suggest I put it, or should I use it at all?
A: The Ultimate Fat-to-Muscle Workout has you train each muscle group only once a week. That’s because you use heavy sets as well as X-centric and high reps for more fiber microtrauma—which encourages fat burning as well as muscle-fiber remodeling…
[Read more…]Q: I’m using The Ultimate Fat-to-Muscle Workout and making great progress. I’m bigger, with veins, and my abs are coming in. I just picked up The Ultimate 10×10 Mass Workout for something different, so I want to go to that program next. My question concerns muscle damage. Getting trauma from slow negative-accentuated sets is what makes the Fat-to-Muscle Workout work so well, so when I switch to the 10×10 Workout, won’t I be getting less muscle damage and therefore less fat burning? I still need to get leaner, so should I add NA sets somewhere when I go to the 10×10 Workout?
A: You could add an NA set for each bodypart. We discuss how and where to do that in the 10×10 Q&A section; however, it’s not necessary for trainees who are doing 10×10 at every workout. Believe us, you’ll realize that fact after you try the 10-sets-of-10 method. The muscle soreness you get will tell you that your microtrauma goal has been met. [Read more…]
