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New View, More Mass

Doug Brignole on stage at the Mr. Universe competition

My muscle-building results in a pathetic home gym—only 50-pound PowerBlock dumbbells, an adjustable bench, and a doorway chinning bar—have people asking me this… [Read more…]

Filed Under: X Files Tagged With: Brad Schoenfeld, European Journal of Applied Physiology, high-rep sets, hypertrophy, low-rep sets, more mass, short rests, short workouts

New Muscle Size With Speed and Progression

Heavy bench press

Q: I am almost 50 and making incredible gains with the 4X method. I was reading that top trainer Charles Glass believes new muscle growth can be created with this style, thickening new fibers as well as expanding the sarcoplasm. However, he says you should still go “heavy” every so often. Every time I do that, my joints ache for days. Should I just put up with it and pile on the poundage every couple of weeks?

A: If you like going mega heavy, do it—but you’ll suffer the consequences. Glass says to train heavy every so often in order to keep the type 2B power fibers growing… [Read more…]

Filed Under: X Files Tagged With: 4x method, Charles Glass, downward-progression 4x, Dr. Dimitrios Stamou, eat the fat off, freaky ripped, Harvard research, heavy weights, Lou Ferrigno, muscle size, power fibers, progression, pumping iron, ripped muscle, sarcoplasm, short rests, size, speed reps, type 2b

Get High for Major Muscle Size

Lateral raises - Shocking New Muscle Mass: TORQ - DP 4X - Modified Pre-Ex

Q: I like the idea of experimenting with high reps. Your report on Mr. America Doug Brignole’s results has motivated me to get high (LOL). But I’m getting ready to start the Size Surge program. Should I try high reps [30-20-15] on the isolation exercises in both five-week phases?

A: Lots of people have been grabbing copies of Size Surge 2.0 lately because it seems to be get-big season. That’s how we know many trainees have started—or are getting ready to start—this 10-week mass attack. [Read more…]

Filed Under: X Files Tagged With: anabolic fasting, brad pilon, change to gain, density, Doug Brignole, eat stop eat, get high, get ripped, high-rep, high-reps, mass attack, Mr. America, muscle size, short rests, Size Surge, tension overload

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…]

Filed Under: X Files Tagged With: 4x mass training, 4x mass workout, actin, bodybuilders, Charles Poliquin, gains, hardgainers, home protection, hypertrophy, low reps, mass building, mike mentzer, mike westerdal, myofibrillar expansion, myofibrils, myosin, powerlifters, pre-exhaustion, pre-fatigue, protect your family, sarcoplasm, sarcoplasmic expansion, self-defense, short rests, size gains, strength gains

Flip Your Growth Switch With This 4X Mass Mix

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…]

Filed Under: X Files Tagged With: 4X, 4x mass workout, belly fat burn, dp 4x, fat burning, gains, growth switch, hormone trick, mass training, metabolism, moderate weight workouts, short rests, standard 4x

Rep-Range Rise for New Muscle Size

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.

Most bodybuilder’s muscles aren’t used to that much fatigue, so they crap out early. (Don’t feel bad; you’ll get better at it as you GROW new muscle.)

[Read more…]

Filed Under: X Files Tagged With: 4x mass workout, bodybuilders, fat burning, fat loss, fatigue, GH, growth hormone, high-reps, hormone trick, hormones, hypertrophic, muscle size, muscle-building, new muscle, rep range, short rests, size stimulation, tension time, tension-overload repetition quantity, time under tention, TORQ, tut

Size and Shreds Now: Jacked Fat-to-Muscle Workout

Jonathan Lawson doing lat pulldowns

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…]

Filed Under: X Files Tagged With: 4X, 4x mass method, 4x method, cardio myths, complete workouts, diet tips, fat-to-muscle, fat-to-muscle workout, fiber trauma, growth hormone, heavy pyramids, jacked, microtrauma, muscle fibers, short rests, size and shreds, testosterone prescription, testosterone replacement therapy, trt, x-centric

Fast Mass Tactic: 10X for Muscle Size Effects

Arnold's arm out - Fast Mass Tactic: 10X for Muscle Size Effects

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…]

Filed Under: X Files Tagged With: 10x, 10x10, 10x10 workout, arnold, arnold schwarzenegger, Charles Poliquin, fast mass tactic, fat burner, fat burning, fat-to-muscle, fat-to-muscle workout, GH, growth hormone, high-intensity interval training, hiit, interval training, lactic acid, microtrauma, muscle burn, muscle size, muscle-building, muscle-fiber damage, na sets, negative accentuated sets, negatives, short rests, ultimate 10x10 workout

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