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Get as Big as Possible as Fast as Possible

JL 3D Biceps - Ultimate Full-Range Mass Workout

Q: If I just do the basic [compound] exercises and continue to get stronger, won’t I get as big as possible as fast as possible?

A: That would seem to be true on the surface, but consider this: Strength equals force, so the stronger you get, the more you will develop size along that specific pathway—fiber size generated by force overload. But, as we’ve pointed out, there are two other key size-development pathways: stretch overload and tension/occlusion…

[Read more…]

Filed Under: X Files Tagged With: 20 pounds of muscle, 3d pof, anabolic primer, arthur jones, as big as possible, belly fat burn, burn fat, fat loss fails, force overload, gains, get big, get strong, muscle mass, Nautilus, nautilus bulletin #1, occlusion, positions of flexion, size gains, strength equals force, tension

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

Major Muscle Expansion

Q: Your e-zines on fascia stretching are very interesting. I’ve been using your suggestion of supersetting a contracted exercise with a stretch exercise. It feels awesome, and I’m already seeing more muscle expansion, like on my inner chest. My question is, Why should I do actual full reps on the stretch move? Why not just hold in the stretch position so it’s a constant stretch on the pumped muscle?

A: We get excited and proud when bodybuilders take an idea and run with it. Congratulations. That’s an excellent variation that could make the fascia-expansion supersets even more effective—a Static X on the stretch exercise.

[Read more…]

Filed Under: X Files Tagged With: 3d muscle building, 3d pof, 3d positions of flexion, bodybuilders, cardio, fascia expansion, fascia stretching, force-generation, freak physique, hiit, muscle expansion, muscle pump, occlusion, POF, positions of flexion, pumped, size gains, static stretch, static-x, stretch hold, stretch overload, stretch-overload workout, testosterone

Intensity for Muscle Immensity?

Muscle-fiber illustration on Jonathan's arm while doing barbell curls.

Q: I’ve been reading your e-zine for years, and I have almost all of your e-books. Great info, and thanks to you I have a lot of new muscle. 3D POF is great! My question is about rep ranges. You’ve talked about using lower reps, medium reps, and higher reps. I’ve read that the key to muscle growth is intensity, and that rep ranges don’t really matter. Can’t I just keep doing about eight to 10 reps, the best range for muscle growth, on all my exercises and train intensely, to failure, to make the best gains? Do I really need different rep ranges?

A: While intensity is the big key to forcing muscle growth, there is no doubt that the predominant fiber type in a particular muscle dictates its best rep range for fastest size gains.

[Read more…]

Filed Under: X Files Tagged With: 3d muscle building, 3d pof, ace-2, ace-dd, anabolic response, anaerobic, continuous tension, efficiency-of-effort, endurance fibers, endurance-oriented fibers, fast-twitch, fiber type, fiber types, hardgainers, hypertrophy, hypertrophy hierarchy, intensity, jonathan lawson, max force, muscle growth, new muscle, occlusion, POF, positions of flexion, rep range, size gains, slow-twitch, Steve Holman, stretch overload, supersaturation, tension time, testosterone

Indirect Muscle Mass Effect: Boost Your T for Hypertrophy

Jonathan squatting in a home gym rack

Q: I’ve been reading that testosterone is the key muscle-building hormone, so what is the best way to get it up?

A: “Get it up?” Perfect way to end your question about testosterone. LOL! Arthur Jones, the creator of Nautilus machines and the overseer of the Colorado Experiment that saw Casey Viator gain 60 pounds of muscle in only 4 weeks, always said that training legs hard can have a big “indirect muscle-building effect.”

[Read more…]

Filed Under: X Files Tagged With: 20-rep squats, 24-hour testosterone transformation, abbreviated routine, arthur jones, bodyweight training, boost testosterone, boost your t, breathing squats, build mass, Casey Viator, Colorado Experiment, freak-physique workout, Gabriel Wilson, get it up, hormones, hypertrophy, indirect muscle mass, iron man, Jacob Wilson, Joe C. Hise, muscle growth, muscle mass effect, muscle-building, muscle-building hormones, nautilus machines, Randall Strossen, size gains, stretch-overload workout, t boost, testosterone, testosterone boost

New Density for Muscle Immensity Workout

Jonathan most muscular - New Density for Muscle Immensity Workout

I just saw Jonathan’s new read-me page about XRX and the workout he is now using. I turned 48 and am making the best size gains of my life with the [high-rep-set-first] Reload program. Is Jonathan’s similar? Is it better? Should I switch?

The reason Jonathan put together his new after-40 workout is that he Hates—with a capital H—high reps…

While he made amazing size gains when he first went on the high-rep-set-first program outlined in [Read more…]

Filed Under: Jonathan Lawson, X Files Tagged With: 20 pounds in 10 weeks, ace-2, ace-dd, anabolic after 40, anabolic reload, anaerobic, bodyweight edition, change to gain, colakoglu, endurance gene, extended tension time, fast-twitch, heavier training, Iron Man Training and Research Center, jonathan lawson, muscle immensity, muscle size, partials, POF, positions of flexion, size gains, Steve Holman, STX, x-rep partials, x-traordinary arms, xrx

The Dumbest Thing You can do if you want Extreme Muscle Mass

Jonathan Lawson squatting - The Dumbest Thing You can do if you want Extreme Muscle Mass

We’re not going to beat around the bush. The dumbest thing you can do if you want extreme mass is to believe there’s only one way to build muscle. You know, a stubborn narrow mind that is set on “this way is the only way.” For example…

Do you train each muscle group with a number of sets once a week? It’s a popular trend in bodybuilding—chest on Monday, legs on Tuesday, arms on Wednesday and so on. That can work—for a while. Then you adapt… [Read more…]

Filed Under: X Files Tagged With: 10x10, 10x10 mass workout, adaption, biotrust, Brad Schoenfeld, build muscle, change to gain, don't do this, extreme muscle, frequency, high-reps, low reps, muscle gains, muscle mass, positions of flexion, pro-x10, probiotics, protein farts, size gains, speed sets, tempo variation, x-centric mass workout

Triggering Big Size Gains With One Unique Set

Incline X Reps

Q: I am a fan of your mass tactics like X-Fade, Static X and, of course, X Reps. You often list the ones you use in a workout, but often you list a 4X sequence as (4×10 + StatX). Do you do the [end-of-set] static hold on all sets, some sets or just the last set?

A: We never use those end-of-set mass tactics on more than the last two sets of a 4X sequence. And usually, it is only one unique set… [Read more…]

Filed Under: X Files Tagged With: 4X, anabolic, anabolic hormones, lactic acid, muscle recovery, size gains, static hold, static-x, StatX, X Reps, X-Fade, x-hybrid tactics

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