specialize Archives

Specialize for Size with Power-Density

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…]

Specialize for Super Size

Q: I got the X-traordinary Arms e-book, but not for the arm routines (although they are great, and I learned a lot from them). I got it for the 3D HIT program, which is absolutely fantastic (I’m done in about 45 minutes!) and is working really well for me. Anyway, my arms are good; it’s my chest that needs work. You’ve said that the 3D HIT program is perfect for specializing on one or two bodyparts other than arms. I haven’t put in any extra chest work yet. What would you suggest?

A: Yes, because of the efficient abbreviated nature of 3D HIT, it’s perfect for rotating in specialization routines for one or two bodyparts. It’s so efficient because it has you train each muscle with one work set in each position of flexion for full-range work, a minimum for continuous full development. That leaves more fuel for concentrated work on weak areas, which, in your case, is chest.

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The Muscles Women Notice

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…]