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Best Mass Moves for High-End-Hypertrophy Hits

Best Mass Moves for High-End-Hypertrophy Hits

Q: I just started using the 30-20-15 [TORQ] method on one exercise for each muscle. I do the other exercises as regular sets or 4X. The higher reps really feel incredible. What a great pump and deep fiber hit. My question is, Which exercise is best for 30-20-15—midrange, stretch or contracted?

A: As we’ve mentioned before, the angle of pull is different on each of midrange, stretch, and contracted exercises, so fiber activation can be unique as well.

[Read more…]

Filed Under: X Files Tagged With: 4X, 4x mass workout, anabolic fasting, blood flow blockage, brad pilon, burn fat, eat stop eat, fat burning, fiber activation, fiber recruitment, get ripped, high-end hypertrophy, hypertrophy, intermittent fasting, lose fat, mass moves, muscle synergy, muscle-building, occlusion, physique, pump, steven j. fleck, strength building, stretch overlaod, tension overload, TORQ, William J. Kraemer

More Mass-Building Myths Busted (logic or looniness)

More Mass-Building Myths Busted (logic or looniness)

Q: I read where old-school bodybuilders would use lighter weights and higher reps on some exercises before competition to get more muscle detail. That’s total B.S., right?

A: On the surface, yes. But ending a bodypart with higher-rep work—or even doing entire workouts with higher rep work, enhances muscle burn. No, that’s not fat burning—at least not in a strict sense… [Read more…]

Filed Under: X Files Tagged With: 3d muscle building, 3d pof, big basic exercises, bodybuilders, cardio, diet, eccentric, fat burning, GH, growth hormone, legs, mass-building myths, microtrauma, muscle detail, muscle fiber recruitment, muscle fibers, muscle-building, negative-accentuated, old-school, POF, positions of flexion, quads, steven j. fleck, tension time, time under tension, TORQ, William J. Kraemer, x-centric, x-centric mass workout

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