Dedicated to Your Physical Transformation
Q: I’ve seen you guys talk about Mass Finishers in the past. Is that a Positions-of-Flexion term, a special exercise, or something to do with
A: Lol. It relates to mass—as in muscle size—and you could say that it’s a “special” exercise…
We first outlined this technique in the Size Surge 2.0 e-book—in the chapter on Mass-4X training. You do it after a full-range Position-of-Flexion bodypart routine (there’s a complete sample program there for every muscle group)…
[Read more…]Q: You guys have so many different programs and mass tactics. Should I just pick a routine I like, do it for five weeks, then pick another? For example, I’m thinking about using 4X Mass Workout. Then I could go to Power-Density. Thoughts?
A: That can work very well. As we always say, change to gain. But when we say that, we are primarily talking about tactics, not exercises…
[Read more…]This photo taken in the ’50s shows the classic lines of Steve Reeves that made him a perfect movie Hercules. The man had excellent genetics, and not just in the looks department. Check out at his wide shoulders, small waist,
Q: I noticed in some of your newsletters and in articles on your website that you guys do behind-the-neck presses and behind-the-neck pulldowns. Don’t you know those can trash your rotator cuffs?
A: You’re not the first to reprimand us for using those so-called dangerous old-school muscle moves. However, we think the injury potential of behind-the-neck pulldowns and behind-the-neck presses is overblown because it’s dependent on genetics, exercise form, and where you place them in your program.
[Read more…]Q: The idea of a few medium-intensity [subfailure] workouts after many weeks of going all out makes perfect sense to me. My question is, Should I reduce my poundages so I can do the same number of reps, or should I stick with my same working poundages and just do fewer reps? Which way is best?
A: We prefer to use the same phase-training approach Jonathan used on the 10-week Size Surge Program when he gained 20 pounds of muscle. For each of his two supercompensation weeks, he used the same work weights and just stopped two reps short of failure—and that worked amazingly well for him. He actually appeared to get bigger during each downshift week as his muscles and nervous system
Q: I just got The X-traordinary Size Surge Workout that chronicles Jonathan’s gain of 20 pounds of muscle in 10 weeks. Great
A: Hmm. You’re probably right. We stand corrected; however, we like to err on the conservative side, so we’ll say he gained AROUND 20 pounds of muscle (but probably more, as you suggest). You can sort of see his abs in the after shot, and the caliper measurements were lower, so he did lose fat…
Also keep in mind that, like Viator, he was regaining some muscle, which is easier to do than building it from scratch. Nevertheless, he did move well past his best-ever muscle size, so in our estimation, he gained at least 10 pounds of NEW muscle–
In contrast, Viator actually gained back to his ORIGINAL competition weight, so no new mass was built during that four-week experiment. Nevertheless, still quite a feat of packing on beef. [Viator’s Colorado Experiment program is outlined and analyzed in the Size Surge e-book.]
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
www.X-Rep.com
Millions of men are struggling with the problems associated with low-T in today’s world, such as extra belly and chest fat, low energy and stamina, lack of sexual desire, ED problems, and loss of muscle.
Sadly, millions of men also turn to Testosterone Replacement Therapy (TRT) to try to overcome these problems and try to feel like a new man again…BUT there are some VERY concerning problems with TRT that every man NEEDS to know.
After reading the article below, you might want to consider alternate routes of boosting your T levels naturally instead of through something that’s potentially as harmful as TRT…
–> Why Testosterone Replacement Therapy can do more HARM than good (for any ladies reading this, please pass this on to your husband or boyfriend if they are using or have considered using TRT)
Q: I’m always totally blown away when I see Jonathan’s 10-week Size Surge before and after pics. I want to yell “bullshit,” but I’ve been reading your stuff for so long, I trust you guys. So he really didn’t use any steroids?
A: Okay, one more time: No, absolutely no steroids, GH, or drugs of any kind. Jonathan is natural for life. But keep in mind that he was REGAINING a lot of mass he’d already had—and it’s much easier to put it on the second time around. That’s one reason he added muscle so quickly—20 pounds in 10 weeks…
[Read more…]Q: I’ve been following your Quick-Start Muscle Building Guide [for beginners]. I’m currently on week 4, and it’s a great program. I’m already seeing results, but I’ve been reading about X Reps and the Positions-of-Flexion approach to lifting. I want to start using those as part of my home-gym training. I currently have only a pair of dumbbells, an EZ-curl bar, and an adjustable bench. Which program I should follow next? I’m not sure I can do POF with my limited equipment.
A: That’s a limited gym alright, and if you’re going to with your home-gym training, consider adding some essentials. For now you can continue progressing with what you have—although you didn’t say if the dumbbells are adjustable or selectorized (so you can change the weight by moving a pin or twisting a dial; you may want to check out PowerBlock if you’re going to keep training at home; it’s pictured and explained on page 42 after the home-gym version of the Quick-Start program).
[Read more…]Q: I’m super impressed! I’ve been on the Size Surge workout for four weeks, and I’ve gained 7 pounds. My shirts are tighter with no increase in my waist, so it seems to be all muscle. The program calls for a back-off, or low-intensity, week between the two training phases. Is that really necessary, or can I go right into Phase 2? I don’t want to lose any mass. Any time I’ve taken a week off or even reduced my training, I’ve gotten smaller.
A: No, do not go right into Phase 2. The back-off week (#6) between the two phases has a definite purpose. It will allow your nervous system to recharge and your muscles to completely recover so you can push into the next phase with more intensity. And during that downshift week, you should get bigger, not smaller, despite what you thought you experienced in the past. Here is what hypertrophy researcher Brad Schoenfeld, Ph.D., says about the process… [Read more…]
Q: In the Pre-Ex 3X Mass Workout and Size Surge 2.0 e-books I just got, you have bent-arm bent-over laterals for midback. The illustration shows palms facing back, but I feel them better with my palms down. Which way is best for midback mass? I need more thickness between my shoulder blades.
A: The bent-arm bent-over lateral raise is a CONTRACTED-position midback exercise in the Positions-of-Flexion mass-building protocol. You do them like a bent-over lateral raise for your rear delts, only you allow more of an elbow bend so you can better squeeze your middle traps to thicken your back. [Read more…]
