spot reduction Archives

Eye-Popping Muscle Detail with High Reps?

Q: I heard that you guys prescribe high-rep sets to etch in muscle cuts. That’s wrong. I’m a certified personal trainer, and I learned that high reps do not make a muscle more defined. You can only do that with diet to thin your skin.

A: You’re correct that higher-rep sets don’t “etch in muscle cuts” per se; however, as we discuss in our Fat-to-Muscle e-book, high-rep sets, 15 to 20, do heighten muscle burn, and that lactic acid surge can increase growth hormone output. [Can J App Phys. 22:244-255. 1997.] GH has been shown in research studies to be an extremely potent fat burner. In other words, it thins the skin by reducing subcutaneous fat—and that eventually gives you more muscle detail.

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Lean-and-Muscular Winter-Workout Tips

Q: I’m using the four-day version of The X-traordinary 4X Mass Workout. Will that help me stay as lean as possible over the winter? In the past, I’ve had trouble in that area. I tend to blow up to a smooth fat boy over the holidays. Is 4X the way to go so I don’t chub up?

A: First, understand that no workout program will prevent you from becoming president of the Chub Club if you eat like crap all the time. We’re not saying you can’t enjoy some fattening foods and desserts every so often, but it sounds like you lose control. Moderation is the key. Stay on a healthy diet most days during the week, but allow one or two for splurges. Do NOT make junk meals an everyday occurrence. Imagine YOU in this picture to stay on track… [Read more…]

Is Spot Reduction a Myth?

Q: I’m now a believer in negative-accentuated sets for fat loss. I started using a version of your Ultimate Fat-to-Muscle Workout and got leaner and more muscular after only one month. I admit that I did a few more NA [negative-accentuated] sets for areas I really needed to reduce fat. I’ve heard that spot reduction isn’t possible, but I could swear I lost more fat in those areas like my midsection and thighs that I hit with more NA work. I’m seeing abs! So do you think spot reduction is a myth? I’m starting to think not.

A: For those unfamiliar with it, an NA set is one second up on the positive and six seconds down on the negative. For example, on a curl, you would curl the weight at normal speed, then lower slowly to a count of six. The slow negative emphasis increases blood flow to the muscle and also triggers more muscle trauma. Both of those factors are critical to fast fat-to-muscle results… [Read more…]