super-size crash course Archives

Safer Power-Density for Muscle Immensity

Q: I just got your Super-Size Crash Course. Great programs in it! I’m older (48) and have been training for almost 20 years. Thinking about using Phase 2 with Downward-Progression 4X, but I’ll alternate with TORQ for “lighter” training days. Do you think that’s a good plan?

A: We think it’s a great plan, and one we’ve used for excellent change—and good pain—to gain. For the uninitiated, here are the two methods to alternate:

Downward-Progression 4X

Pick a weight with which you can get 15 reps, but only do 12. Rest 45 seconds as you add weight, then do 10. Rest 45 seconds as you add weight, then do 8. Rest 45 seconds as you add weight, then try to get 6.

So your reps look like this: 4 x 12, 10, 8, 6, adding weight on each set.

Vascular arm doing dumbbell curls - Safer Power-Density for Muscle Immensity

You could call that semi-heavy training, and it’s perfect for older trainees–or anyone who doesn’t want to hammer their joints with ultra-heavy poundages. The short rests between sets prevent that…

At your next workout, you’ll do lighter DENSITY training with TORQ—tension-overload repetition quantity.

TORQ

Take your 30-rep max weight and go to failure. Yes, 30 REPS. Rest 45 seconds, then go to failure again, shooting for 20. Rest 45 seconds, then go to failure one last time for 10 to 15 reps. You get high-end hypertrophic tension times…

Alternating those two methods from workout to workout is great for SAFER power work alternated with lighter, sarcoplasmic-expansion hits.

It’s really a less-joint-stress version of Power-Density for new muscle immensity.

Note: DP 4X and TORQ, as well as Progressive-Speed 4X and pyramid training, are explained—and included in the programs—in The Super-Size Crash Course e-book.

Till next time, train hard—and smart—for BIG results.

—Steve Holman and Jonathan Lawson
www.X-Rep.com

7-Minute “Miracle Fix” for Stubborn Belly Fat

Researchers from The Proceedings of The Nutrition Society are suggesting this “blood flow hack” is the fastest way to melt off frozen belly fat with minimal effort.

So if you want to switch on your fat burning switch in just 7 minutes—without going to the gym or running on the treadmill, then check this out:

7 Minutes “Miracle Fix” for Stubborn Belly Fat

Pack On Mass—Prime-Time Style

Q: Okay, I’m moving into my late 40s, and I’m tired of all the joint pain from training heavy—shoulders, knees, hips. You name it! I’m from the lift-heavier-to-build-mass philosophy. But from all the research I’ve been seeing, it appears I don’t have to train very heavy at all to add plenty of muscle. I’m excited to try it, and I know you guys have been preaching about how these methods pack on mass for a while, but how should I start my transition?

A: No transition necessary. If you’re hurting that much, you should go right to the easy-to-follow 4X-style workouts. The relief—and new muscle gains—will amaze you (even younger guys should try a four-week all-4X phase for new growth)…

[Read more…]

Mass Building Mayhem—Serious Size Strategy

Q: You guys have so many different programs and mass tactics. Should I just pick a routine I like, do it for five weeks, then pick another? For example, I’m thinking about using 4X Mass Workout. Then I could go to Power-Density. Thoughts?

A: That can work very well. As we always say, change to gain. But when we say that, we are primarily talking about tactics, not exercises…

[Read more…]

Massive-Muscle Gains Without Joint Pains

Q: I’m loving the 4X Mass program, so when I’m done with it, should I, at my young age of 50, just keep doing that and increase weight when possible, or try your newer STX or XRX methods? I’m actually super intrigued by your Super-Size Crash Course, but I’m thinking there’s some serious weight involved with that, and my old-man joints probably won’t stand for that. Lol

A: The Super-Size Crash Course is NOT about lifting ultra-heavy weight. Bodybuilding protégé Jordon Williamson did use some heavy pyramid training in his 12-week plan that netted him 18 pounds of muscle when he was 18 years old, but Steve outlines variations for older trainees worried about joint pains. Like us! Lol…

[Read more…]

Muscle-On, Fat-Off Eating—”Diet” Only 2 Days a Week

Q: I started cleaning up my diet shortly after New Year’s with your X-treme Lean Diet. I lost about 8 pounds of fat, but my losses have stalled. Should I reduce my portions again (I’ve done this twice already)? Or should I do more cardio? Any help would be appreciated. Abs and veins are the goals.

A: Fat loss is a long-term proposition if you want to retain as much muscle as possible. Losing two pounds a week is the most you should shoot for…

[Read more…]

The Semi-Heavy Size Jolt (joint-saving power hit)

Q: I got your Power-Density Mass Workout 2.0, and I really like the 3-way split of the Basic Workout. I also like doing only one or two exercises for each muscle with a power hit and a density hit at the same workout. My question is, I’m 48 years old and not sure I can handle pyramiding down to 5 reps on big exercises, so should I just do regular 8-rep sets to failure? These days my joints don’t like anything below 8 on most exercises.

A: That’s a good solution. For example, on chest-supported dumbbell rows for mid-back, your set sequence would be…

[Read more…]

High Reps, Supersets, and Super-Size Success (un-TORQ-ing-believable)

Q: I just started the first workouts from The Ultimate Super-Size Crash Course after reading yesterday’s newsletter. First day is in the books, and I feel like I’m ready to grow already. One complaint: TORQ hurts like a mo-fo; 30 reps is too rough. Can I do supersets instead, like two exercises for 15 reps each, no rest between? I think I could handle that. Will I get the same size and vein effects?

A: Don’t be a wuss; grit your teeth and tough it out, Gertrude. LOL! Seriously, higher-rep supersets could work, but there are two glitches that might prevent full-on success…

[Read more…]

Odd Way to Pack On Muscle Mass as You Torch Fat

Q: I’ve read X-treme Lean, and it makes sense to gradually lose fat so that no muscle is lost. Great e-book, excellent diets. But I also have the Super-Size Crash Course that contains The 2-day intermittent fasting diet [12-hour fasts two nonconsecutive days a week]. How can I combine those? Should I use the fasting method first?

A: That’s one way (there’s another way coming up). You can start with one 12-hour fast day a week…

[Read more…]

Start Your Workouts With This

Q: I’m excited! I was looking for a 3-days-per-week program to use over the winter, and I think I’ve devised a great one. I’ll use the split-positions Phase 1 workout you outline in The Ultimate Super-Size Crash Course [Chapter 6], but I’ll start each workout with either squats or deadlifts. I remember you saying how that can increase overall mass gains. What do you think?

A: That sounds like a great winter size-building program to put to the test. For the uninitiated, the program split is simple: [Read more…]

Fast Moves to Get You Huge?

Q: I was reading one of your newsletters I saved, and you were talking about how bad it was to see people using fast moves with ballistic reps in the gym. But I’m pretty sure I’ve seen you guys recommend fast reps recently. What’s the deal—are they good or bad?

A: There is research showing that a faster tempo can help engage more fast-twitch growth fibers; however, our speed, or X-celeration, method is not throwing the weights… [Read more…]