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One Simple Change for New Mass Gains

Muscular torso, reverse-grip triceps push downs

Q: I love 4X training. It’s gotten me bigger than I’ve ever been, but my gains have leveled off. I’m thinking about doing the last set in stage style for more intensity. Do you think that will work? Any tips if I try it?

A: We love experimentation. It can make good gains great, so we say try it on for SIZE…

Let’s start by explaining the 4X method for our new readers who aren’t familiar: You pick a weight with which you can get 15 reps, but you only do 10; rest 30 to 45 seconds, then do 10 more—and so on until you complete four sets. If you get 10 reps on your last set, you add weight to that exercise at your next workout…. [Read more…]

Filed Under: X Files Tagged With: 4x method, 4x training, beyond x-rep, biotrust protein, change to gain, drop sets, free protein, free supplements, intensity techniques, mass gains, negative-accentuated, stage sets, supersets, x fade, x-centric, x-hybrid, x-hybrid techniques, x/pause

Five Pounds of New Muscle Fast

Jonathan Lawson barbell curls - 2 Tips for Unstoppable Arm Size

Q: I’ve been reading about the fascia-expansion supersets, and it makes a lot of sense. A friend of mine is using it, and he’s added five pounds of new muscle fast—in a month! He looks more ripped too, with veins everywhere. I want to try it, but I train after work at my gym, and it’s pretty crowded. I don’t think I can superset. Should I just give up on the idea of fascia expansion for now?

A: In our X-Rep Update #1 e-book we provide a solution. The key to fascia expansion and building new muscle fast is a big-pump exercise followed by a full-stretch movement. That allows you to stretch the muscle encasement, the fascia, due to elongating the muscle after it’s full of blood… [Read more…]

Filed Under: X Files Tagged With: 3d muscle building, 3d pof, 3d positions of flexion, 6-pack abs, anabolic acceleration, fascia expansion, five pounds, heavy biceps, light biceps, massthetic, massthetic arms, muscle fascia, new muscle, new muscle fast, occlusion, positions of flexion, ripped, six-pack abs, statc, static holds, stats, straight pof, supersets, x-rep update

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…]

Filed Under: X Files Tagged With: arthur jones, beta-alanine, bpa, chemicals, estrogen, growth threshold, high-reps, hormones, nautilus machines, phthalates, sarcoplasmic expansion, success, super-size, super-size crash course, supersets, target muscle, tension time, testosterone, time under tension, TORQ, triple drop

Try This Odd Mass Attack for Wide Delts and a Broad Back

One of Arnold’s favorite mass-building methods was antagonist-muscle supersets—chest/midback, bi’s/tri’s, etc.

Alternating two opposing muscle groups can do good things for anabolic drive, muscle stimulation, and even fat-burning metabolism. The problem is, it’s hard to superset in a crowded gym.

[Read more…]

Filed Under: X Files Tagged With: 4X, 4x mass method, 4x mass workout, anabolic drive, arnold, arnold schwarzenegger, broad back, delts, fat burning, finisher sets, hormones, mass attack, mass building, mass-building methods, metabolism, over-40, shoulder workout, supersets, testosterone, wide back, wide delts, wide shoulders

Time-Saving Mass Tactic: 4X Supersets

Big arm measurement - Time-Saving Mass Tactic: 4X Supersets

Q: I love the 4X Workout method. It’s opened my eyes to a new way to build mass. I notice that you guys often superset opposing muscles with 4X, like forearm extensors (top) and flexors (underside), going back and forth. Can I do that with other opposing muscle groups, like biceps and triceps to save time and get a bigger pump?

A: We addressed that question in the Q&A section of the 4X Mass Workout e-book. The answer is, opposing-muscle-group supersets work great with the 4X method—as long as the exercises don’t force you to stop your sets from cardiovascular failure as opposed to muscular exhaustion… [Read more…]

Filed Under: X Files Tagged With: 4X, 4x mass method, 4x mass workout, 4x method, 4x supersets, build mass, build muscle, failure, fatigue, iron guru, muscular exhaustion, opposing muscle groups, oxygen debt, pump, quick tip, supersets, ultimate mass tactics, Ultimate Mass Workout, vince gironda

Speed-Stretch for Ultimate Mass?

Jonathan Lawson overhead DB triceps extensions top - Speed-Stretch for Ultimate Mass?

Q: I’ve been using a drop on my last set, and I do speed reps on that lighter drop. It works great for finishing an exercise, but I’m wondering if I should do it on stretch-position movements, like stiff-legged deadlifts for hamstrings or overhead extensions for triceps? It seems like the proven anabolic effects of stretch with the fiber shock of speed reps would be an excellent mass combo.

A: X-celeration, or speed, sets are much more dangerous with stretch-position exercises because the target muscle is fully elongated. That said, we do use it from time to time, but not with a 1.5-second-per-rep tempo. It’s more like a 1/1 or even 1/2—lift in one second and lower in one or two seconds. [Read more…]

Filed Under: X Files Tagged With: anabolic, anabolic effects, anabolic workouts, Charles Poliquin, dave ruel, drop sets, exceleration, fast-twitch, fat loss, fiber shock, finishing exercise, growth fibers, hypertrophy, karine losier, mass methods, max-muscle x-pansion, metabolic cooking, MMX, mmx fast mega-mass workouts, mmx method, nutrition, positions of flexion, progressive-speed, rep tempo, speed reps, speed-stretch, supersets, supplement guide, target muscle, tempo variation, X-cel, x-celeration

Study: Fast Reps for More Mass? (Plus the 8-10-8 Method)

Jonathan Lawson speed reps - Study: Fast Reps for More Mass? (Plus the 8-10-8 Method)

It’s always interesting to see studies that come out on muscle activation with varying protocols. One of particular interest is from the National Strength & Conditioning Association [May 29, ’15]…

It compared two protocol, but with the same time under tension and load, 60 percent of 1-rep max. The exercise was Smith-machine bench presses, and the subjects were experienced resistance trainers… [Read more…]

Filed Under: X Files Tagged With: 8-10-8 method, blood concentration, blood lactate concentration, change to gain, fast reps, growth response, hypertrophic response, hypertrophy, lactic acid, max-muscle expansion, metabolic response, mini workouts, MMX, mmx fast mega-mass workouts, muscle activation, na, national strength & conditioning association, negative-accentuated, neuromuscular response, positions of felxion, progressive-speed, rep cadence, rep temp, rick kaselj, sequential flow method, slow-twitch, speed reps, study, supersets, tension time, tight hips, time under tension, training protocols, x-celeration

Supersets for Super Size? Old-School Mass!

Side chest

Q: You’ve mentioned supersetting a large muscle group and a small one within a 4X sequence. Like back and triceps or chest and biceps. But didn’t Arnold and some of the other Golden Era bodybuilders superset chest and back for old-school mass?

A: Yes, but they did not take short rests between sets. In fact, going from bench presses to rows takes a lot out of you and a rest of at least 1 1/2 minutes is required just to get your breath… [Read more…]

Filed Under: X Files Tagged With: 4X, arnold, Charles Poliquin, supersets

Huge Pump, Big Gains, New Veins—Grand-Finale Mass Blast

Leg extensions - Huge Pump, Big Gains, New Veins—Grand-Finale Mass Blast

Q: I have the new Size Surge Workout 2.0, and I like the idea of adding a unique finisher to top off the pump and stimulate new growth. You suggest using a different exercise than was used in each 3-exercise Positions-of-Flexion bodypart routine, such as ending quads with leg presses, and to do it in negative or speed style. What about using Pre-Exhaustion as you’ve been discussing recently instead—like finishing off quads with a leg extension-leg press superset, one round?

A: We like that idea a lot. The idea of isolating the target muscle and then immediately blasting it further past the growth threshold with the help of other muscles is an almost magical mass-building method. And the huge pump you get with Pre-Ex is unreal… [Read more…]

Filed Under: X Files Tagged With: belly fat burn, big gains, fat loss, fatigue, gains, grand finale, huge pump, lose weight, mass blast, mass building, new growth, new veins, POF, positions of flexion, pre-ex, pre-ex 3x, pre-ex supersets, pre-exhaustion, pump, Size Surge, size surge workout, supersets, supersetting, vascularity, veins, weight loss

10-Minute Big Arm Blast

Jonathan Lawson biceps bombs - 10-Minute Big Arm Blast

Q: I’ve been using the Size Surge Phase 1 routine for only 2 weeks, and I’ve already added almost a half inch to my arms. I was skeptical since there’s only one direct arm workout each week [Wednesday], but I guess it’s like you said: the chest and back work on Monday and Friday hit arms hard too. Anyway, thanks for opening my eyes. I was wondering what you thought of supersetting the biceps and triceps exercises on Wednesday. I know Bill Pearl used to do that. BTW, I’m using 4X on my arm exercises.

A: It’s hard to argue with Bill Pearl considering his incredible mass—and his heyday was when steroids were in their infancy; minor use, if any, was happening back in the ’60s. Pearl was a staunch proponent of supersetting a biceps exercise with a triceps exercise because it made his arms so huge and full. Talk about in-the-gym motivation! The photo of Pearl above says it all. [Read more…]

Filed Under: X Files Tagged With: 4X, 4x mass method, 4x mass workout, 4x method, 4x supersets, anabolic after 40, anabolic drive, anabolic environment, arm blast, bill pearl, free e-book, jonathan lawson, motivation, phase 1, phase 2, Size Surge, steroids, supersets, supersetting, x-traordinary arms

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