size surge workout Archives - Page 3 of 3

Build Freaky Forearms

Q: I read the Size Surge Workout e-book in one sitting. It’s the best muscle-building information I’ve ever read. Very complete, and I am more excited and motivated than ever to start. After comparing the basic workouts in phase 1 with the Positions-of-Flexion workouts in phase 2, I’d like to know why you have forearm work only in phase 1? You have wrist curls and hammer curls, but no direct forearm work in phase 2. Why?

A: Sounds like you want freaky vein-streaked forearms hanging out of your shirt sleeves! We can fix that—but first, let us answer your question… [Read more…]

How to Keep the Size Surging

Q: I’m insanely stoked using the Size Surge program. Phase 1 is insanely good for me, and I’m gaining like crazy. My gains have been so good that I don’t want to go to phase 2 yet. Can I stick on phase 1 for another month or so, till I feel like my gains have stalled out?

A: Everyone has different genetics, so nothing is written in stone. The Size Surge program listed is what worked for Jonathan—he gained 20 pounds in 10 weeks using it as written: phase 1 for five high-intensity weeks, stuck with it for a sixth downshift week, then did the phase 2 Positions-of-Flexion program for the last four weeks. [Read more…]

Single Day of Rest: Enough for Recovery?

Q: As a practitioner of 3D Positions-of-Flexion methodology who has seen tremendous results, I want to personally thank you for everything you both contribute to the bodybuilding community. Additionally, I had a question regarding the original 10-Week Size Surge routine that worked so well for Jonathan [who gained 20 pounds of muscle on it]. I’ve seen great results with that program, but no matter how short my rest periods are, the first POF workout (legs, chest, and triceps in Phase 2) always lasts well over an hour. Would the effects of the workout be diminished if I were to split it as follows: Day 1, Legs; Day 2, Chest, Triceps; Day 3, Back, Delts, Biceps, Abs; Day 4, Rest; Day 5, Repeat? Would the single day of rest be enough to allow my body to recover?

A: If you’re young and an above-average gainer (high recovery ability), you may be able to get good gains from that three-on/one-off split—but you must ratchet down your intensity every four to six weeks (as explained in the Phase Training section in the 3D Muscle Building e-book). It’s a lot to bite off and stick with having only a single day of rest, however. Here’s a better solution: [Read more…]