Yesterday I mentioned that smaller muscle groups can require more volume if they’re lagging. I used medial-delt heads as an example… [Read more…]
Q: I’m in agreement with your volume analysis. At age 60, I require fewer sets than the latest study indicates. I’ve been using your Old Man, Young Muscle workout, and it’s adding muscle to my physique quickly. Thank you. My question is, if I have a very sluggish muscle group, should I do more sets to bring it up? [Read more…]
Q: I’m making my best gains ever with the Power-Density Mass Workout. I’m already up six pounds in four weeks, and I see new muscle somewhere every workout, training just about 40 minutes a session. I have a question about my lagging bodypart, shoulders. Can I add sets to the listed workout, or how should I force my shoulders to grow like my other bodyparts?
A: Most of the bodypart routines in the Basic Power-Density Mass Workout consist of only one Ultimate Exercise per muscle group. That makes for quick, simple workouts: First you pyramid the weight over three sets for max force, or Power; then you reduce the weight and attack tension, or Density with a 10×10-style sequence, but using only four sets… [Read more…]
Q: I’m putting in more hours at work to make ends meet, so I don’t have a lot of time to train. I can get to the gym three days a week. I really want to start The Ultimate 10×10 Mass Workout [that uses only the Ultimate Exercise for each muscle group]. My problem is that I’m not convinced the 10×10 method will work. As much as I want to try the routine, I’m not sure I’m convinced that using lighter weights can really build muscle.
A: For the uninitiated, 10×10 is taking a weight you can get 20 reps with, but you only do 10. You rest for 30 seconds, then you do 10 more and so on until you complete 10 sets of 10 reps. The first sets are easy—almost too easy—but the last few sets are severe, and the pump is unreal. [Read more…]
Q: I want to thank you for putting together the Freak-Physique e-book. What a blockbuster resource of training information and programs. I’m using the 3D Power Pyramid Program. The quote from the trainee who gained so much muscle and strength in only a few weeks using it got me stoked. My question is, I’m more of a train-each-bodypart-once-a-week guy, so can I use it that way instead of training each bodypart twice a week? If so, how should I adjust it?
A: First, you picked a great program. We get lots of positive feedback on the 3D Power Pyramid because it’s simple Positions-of-Flexion methodology but you add weight over three sets on the big midrange move (pyramid), and do only one set each of the stretch- and contracted-position exercises. It’s basically a POF strength-building workout with a big muscle-size side effect. [Read more…]
If you want to pack on slabs of muscle quickly, then this is for you.
If you follow the strategies, you’ll realize muscle growth doesn’t have to slow down to tiny incremental changes.
Because through your body’s natural anabolic swelling process, your muscles will have no choice but to grow.[Read more…]
Q: I’m not a competitive bodybuilder or physique athlete, but I want to look muscular for more sex appeal. I train all my major muscles, but I want to specialize on the muscles women notice. Any ideas on which ones those are and the best way to make those attention-grabber muscles pop?
A: Several years ago IRON MAN did a survey, an anonymous poll of a number of women about their likes and dislikes concerning the male physique. The results were very interesting… [Read more…]
Q: You recently referenced Mike Mentzer, and I’m wondering if you guys have ever trained with his HIT style. One-set-to-failure training seems to work for some people, and I know Mentzer’s training evolved into that after he stopped competing. Have you tried it or something similar?
A: One of Steve’s early influences was Mike Mentzer. He trained with Mike’s Heavy Duty style in his 20s, and even won his first bodybuilding contest using a Positions-of-Flexion version of Heavy Duty that he devised (more on that below)… [Read more…]
Q: You’ve sent emails about specializing for lagging muscle groups. What is your favorite way to bring up the slacking bodyparts?
A: One of our favorite methods is one we borrowed from Arnold—with our own density twist…
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…]