The Size Principle of Muscle Fiber Recruitment tells us that on a standard-tempo set of lifting in one second and lowering in three, the slow-twitch fibers dominate on the earlier, easier reps of a set… [Read more…]
Muscle Mass and The Size Principle
If you want to pack on the most mass with efficiency of effort, the Size Principle of Muscle Fiber Recruitment is key…
The principle says that [Read more…]
Simple Size Principle for Major Muscle Gains
Q: It’s hard for me to believe that a few partial reps at the end of a set [a.k.a. X Reps] can do anything measurable for muscle gains. Isn’t doing an additional set just as good or better for muscle growth?
A: At first glance, you’d think so; however, once you understand muscle physiology, you see the enormous muscle-building effects that can occur if you extend a set correctly. It all starts with the size principle of muscle fiber recruitment…
[Read more…]Workout Density for Muscle Immensity
Q: I’ve been intrigued by your explanation of workout density being the reason your 10×10 program builds mass. Do you think that’s the reason drop sets are also so effective?
A: Workout density is Vince Gironda’s term to express getting more work done in a given time frame. For example, most trainees do a set, rest for two to three minutes, do another set, and so on. In 10 minutes you only do two or three sets…
[Read more…]Size Principle Reload
Q: I’ve made the best mass gains of my life with your 4X method. I know you guys got new size with it too, so my question is, why Anabolic Reload STX (slow-twitch exhaustion)? I realize that it also does not require heavy weights, but is it better than 4X?
A: First, both methods accomplish the same thing: full-blown fiber hypertrophy with slow-twitch-fiber pre-exhaustion, triggering more high-growth fast-twitch fibers to fire on the last sets.
It’s the Size Principle of Muscle Fiber Recruitment… [Read more…]