Here’s a quote from one of the most respected hypertrophy researchers today, Brad Schoenfeld, Ph.D.… [Read more…]
The goal is to trigger hypertrophy at every workout. So you should grow before your next one.
True—in a perfect world. Pro bodybuilder Mike Mentzer thought that was possible after he retired and began training people…
He said that if his clients didn’t get stronger, and therefore bigger, at each workout, something was wrong. [Read more…]
Q: I’ve been following your newsletters. Interesting ideas. One question I have is that you talk about emphasizing the ideal exercise for mass for each target muscle, but then say that you follow it with a less efficient one. Why not just do the ideal exercise only for all sets and then move to the next muscle?
A: We’ve found that different exercises can have unique mass-building effects—and research backs that up… [Read more…]
Q: I’m using the Size Surge program, and it’s absolutely fantastic. My only complaint is that I want my bench press power to go up faster. I’m not sure that the two work sets on the bench are enough to make that happen. What would you suggest?
A: Two work sets can be enough. During Jonathan’s original 10-week cycle, his bench went from 200 x 10 to 290 x 6. But to be fair, he was regaining some size and strength that he’d had previously. Still a spectacular increase. [Read more…]
Q: I’ve always gotten pretty good size and strength gains from
A: Great question! For new readers, the myofibrils are the force-generating actin and myosin strands in the muscle fibers. If you have more of those than usual, you would be considered myofibrillar dominant. A good example of that is Mike Mentzer, who was squatting over 500 pounds at age 16…[Read more…]
Q: I love the Power/Rep Range/Shock POF program [on pages 103-114 in the 3D Muscle Building e-book]. I’m making excellent gains with it, mostly in strength. I’m more of a small-framed guy at 5’10, 175 pounds. I read your discussion on the study that showed low reps don’t do much for hardgainer types like me, so I’m wondering if I would get more size by deleting the Power week. Should I just do RR/S, alternating between the Rep Range and Shock workouts?
A: If all you’re after is a muscle mass multiplier for more size, with smaller increases in strength, that may be an option; however, you sound pretty stoked about all the new strength gains you’re getting (we got incredible strength gains on that program too!). We’d suggest you keep the Power week—just don’t do it as often. More specifics on that in a moment from the creator, Eric Broser. First, let’s review the P/RR/S protocol for those who aren’t familiar with it…[Read more…]
Q: I want to get strong over the winter. I heard that that’s what Arnold used to do. I know that if I get strong, I will eventually get bigger, which was how the Oak did it. What’s the best workout for that?
A: First let’s get some insight into Arnold’s winter training routine. Former IRON MAN Publisher John Balik was there, often training with Arnold, and this is what he had to say about it: [Read more…]