Size Surge Archives - Page 7 of 7

Quick Hits for Muscle Size

Q: I just started the Size Surge Phase 1 workouts, and I like what I’m feeling so far. One concern is that I desperately need more muscle size in my shoulders, so I’m wondering if I can add some lateral raises to the Monday and Friday workouts.

A: The Size Surge Phase 1 program is three days a week, and the Monday and Friday workouts are already loaded with big exercises. We have a better idea for some delt specialization than adding to those two sessions. First, here’s the Phase 1 split: [Read more…]

Gain Even More

Q: I’ve been using Jonathan’s Size Surge Workout, and I gained a half-inch on my arms in four weeks. That’s great, but I’m motivated to gain even more in phase 2. Any suggestions to make that most effective for me?

A: You got excellent results in Phase 1, which is a 3-days-per-week program with lots of big, basic moves on an innovative split. The Wednesday deadlift-arms-abs workout is a good metabolic-momentum driver midweek, a nice complement to the more extensive Monday and Friday workouts on which you train quads, hams, chest, back, and delts.

Notice that you get indirect arm work on Monday and Friday with chest, back, and delt work and only one direct arm workout a week. That strategy has put some new size on your guns.

Phase 2 is full-range Positions of Flexion for each bodypart on a two-way split. You train every other day, and each workout is pretty extensive…

At Workout 1, you train quads, hams, calves, chest, and triceps. At Workout 2, you train back, delts, biceps, and abs. You rest the day after each session. While it’s true that Jonathan made excellent gains using that protocol—20 pounds of muscle with Phase 1 followed by that Phase 2 for 10 weeks. However, Jonathan has good recovery ability and better-than-average genetics for bodybuilding…

You may or may not have good recovery ability. That’s why we suggest that when you get to Phase 2, try it as is and see how you feel. If you can tell that each workout is too much for you, use the alternate 3-way split on pages 55-57 in the Size Surge e-book.

Workout 1: Chest, triceps
Workout 2: Legs, abs
Workout 3: Back, delts, biceps

Follow the sequence of workouts over Monday, Tuesday, Thursday, and Friday. That will give you more recovery time as well as much shorter workouts. In fact, you may be tempted to add a lot of sets. You can add a set or two here and there—like for lagging bodyparts—but don’t get carried away. Each workout should last no longer than an hour.

Till next time, train hard—and smart—for BIG results.

—Steve Holman and Jonathan Lawson
www.X-Rep.com

NEWEST RELEASE: The Anabolic After-40 Muscle-Size Manual contains new mass-building XRX workouts featuring Pure Positions of Flexion mass training with moderate-weight 3X density sequences plus rest/pause X-Reps. In addition, you’ll get 3 FREE bonuses—“20 Pounds in 10 Weeks Blueprint,” “Anabolic After-40 Bodyweight Edition,” and “X-traordinary Arms.” Add them all to your mass-building library for a limited-time price ($100 value) of ONLY $15 HERE.

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…]

Tips for Solo Training and BIG Gaining

Q: I agree with your progressive-overload theory, gradually making workouts more intense. You suggest adding a few forced reps every couple weeks in the first phase of the Size Surge program. But I train alone and can’t do forced reps. How can I make the workouts progressively more intense for solo training?

A: For those who missed it, we suggested this progression for the 3-days-a-week workouts in phase 1 of the Size Surge program: [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…]