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Muscle Size for Skinny Guys

Lawson incline flye stretch

Q: I’m having a really hard time putting on any muscle weight. I’m 6’1” and weigh 165. I just can’t seem to get much progress. I’m using your POF X-Rep program but have only gotten okay results in the first month, and I’m working it pretty hard. It’s frustrating when I see other guys who can get big fast while I’m a 26-year-old guy who can’t seem to make much progress. Do you have any suggestions to help?

A: Everyone’s genetics are different (plus, you may not know who’s getting pharmaceutical help). The bottom line is that you may not be perfectly suited for putting on muscle fast; however, with consistent hard training you should be able to transform your physique. Keep in mind that most bodybuilders only add about 10 to 15 pounds of muscle per year, which is about one pound a month… [Read more…]

Filed Under: X Files Tagged With: alain gonzales, athletic-aesthetic physique, biotrust protein, ectomorph, full-range positions of flexion, genetics, jonathan lawson, low-carb protein, muscle size, muscle weight, occlusion, perfect physique, physique, size building, size surge workout, Steve Holman, tension, x-rep program, x-rep workout

Gaining Like Crazy

Jonathan Lawson on decline presses

Q: I’m insanely stoked using the Size Surge program. I love Phase 1, and I’m gaining like crazy. My gains have been so good that I really don’t want to go to Phase 2 just yet. Can I stay on Phase 1 for another month or so, till I feel like my gains have stalled out?

A: Everyone has different genetics, so nothing is written in stone. The Size Surge program listed is what worked for Jonathan—he gained 20 pounds in 10 weeks using it as written: phase 1 for five high-intensity weeks, stuck with it for a sixth downshift week, then did the phase 2 Positions-of-Flexion program for the last four weeks where he was gaining like crazy. [Read more…]

Filed Under: X Files Tagged With: 20 pounds in 10 weeks, anabolic primer, anabolic running, boost testosterone, cardio trick, full-range pof, gaining like crazy, gaining muscle, gains, hiit, intensity, occlusion, phase training, Size Surge, stretch overload, tension

Fast-Mass One-Hit-Wonder Workout

JL 3D Biceps Exercises - Triple-Hit Anabolic Reload

Q: Now that summer is coming to an end soon, my motivation to train is going down. Is there any way I can build muscle going to the gym two or three times a week? Like, is there a program you can recommend with just one exercise per bodypart that will keep me building muscle without taking hours in the gym?

A: We’re all about efficiency-of-effort muscle building, so you’ve come to the right place for fast-mass workouts, and many of our newest programs are just three days a week.

Most of the time, we preach multi-angular training (Positions of Flexion). That is, using a big midrange exercise followed by a stretch-position exercise and ending with a contracted-position move. That ramps up growth stimulation along three different pathways: max force (midrange), stretch overload (stretch), and occlusion/tension (contracted)… [Read more…]

Filed Under: X Files Tagged With: anabolic pathway, bodyweight training, efficiency-of-effort, fast mass, fast-mass workout, growth stimulation, max force, motivation, muscle-protein synthesis, occlusion, one-hit-wonder workout, partials, positions of flexion, stretch overload, tension, x-rep partials

Best Chisel-Your-Chest Exercise

Cable flye start

Q: I’ve been using cable crossovers as my contracted-position exercise in my 3D Positions-of-Flexion chest routine. I do them last for tension, occlusion, and a final pump, but I’m not getting the right feel and not seeing much of a pump. Do you have any form suggestions to make them better?

A: Cable crossovers are a good contracted-position chisel-your-chest exercise—if you have decent nerve-to-muscle connections in your pec muscles. Those who don’t tend to shift the torso forward and backward during the exercise, to bring in more front delts and even lats. We prefer a similar exercise that forces strictness… [Read more…]

Filed Under: X Files Tagged With: 3d muscle building, 3d pof, 3d positions of flexion, best chest exercise, boost testosterone, cable crossovers, cable flyes, chest, chest exercises, chest routine, chisel-your-chest, fat burning, fat loss, high-low cable flyes, hiit, muscle growth, nerve-to-muscle connections, pecs, pump, steady-state cardio, tension, testosterone boosting

Get as Big as Possible as Fast as Possible

JL 3D Biceps - Ultimate Full-Range Mass Workout

Q: If I just do the basic [compound] exercises and continue to get stronger, won’t I get as big as possible as fast as possible?

A: That would seem to be true on the surface, but consider this: Strength equals force, so the stronger you get, the more you will develop size along that specific pathway—fiber size generated by force overload. But, as we’ve pointed out, there are two other key size-development pathways: stretch overload and tension/occlusion…

[Read more…]

Filed Under: X Files Tagged With: 20 pounds of muscle, 3d pof, anabolic primer, arthur jones, as big as possible, belly fat burn, burn fat, fat loss fails, force overload, gains, get big, get strong, muscle mass, Nautilus, nautilus bulletin #1, occlusion, positions of flexion, size gains, strength equals force, tension

Jaw-Dropping Growth With the Austrian Oak

Q: I saw someone mention that Arnold used Positions of Flexion. Is that true? I’m thinking about trying it, but I’m not sure if it will work.

A: Arnold, the Austrian Oak, used a lot of exercises, so he definitely favored a multi-angular approach in his training. If you look at the workouts he used during his bodybuilding dominance, you’ll see shades of Positions of Flexion (POF), such as bench presses (midrange), flyes (stretch), and crossovers (contracted) for his massive chest.

One bodypart on which he did make a conscious effort to train those three particular angles was biceps. His favorite routine was barbell or dumbbell curls (midrange), incline curls (stretch), and concentration curls (contracted)…

[Read more…]

Filed Under: X Files Tagged With: 3d muscle building, 3d pof, 3d positions of flexion, animal study, arnold, arnold schwarzenegger, arnold's biceps, austrian oak, belly fat burn, burn fat, fat burning, fat loss fails, full range of motion, genetics, growth, growth stimulation, hormone trick, mass building, mass program, max force, multi-angular training, occlusion, POF, positions of flexion, stretch overload, tension

Muscle Tension, Fiber Trauma, and Extreme Hypertrophy

Jonathan Lawson concentration curl with support - Muscle Tension, Fiber Trauma, and Extreme Hypertrophy

Q: I’ve read that I should always train my heavy exercise first—bench press, squats, etc. Then go to a more isolated one. If I use an isolation exercise first like concentration curls for variety and new stimulation, should I still train it heavy?

A: You can, but you don’t have to train it heavy (more on that in a moment). “Always” doing workouts a certain way is the road to stagnation and slower gains for most; however, you should make an effort to get the key mass triggers… [Read more…]

Filed Under: X Files Tagged With: 4X, Brad Schoenfeld, contracted, density, extreme hypertrophy, fiber trauma, hormones, hypertrophy, mass building, mechanical tension, metabolic stress, micro tears, midrange, muscle damage, muscle hypertrophy, muscle tension, new stimulation, POF, positions of flexion, Power, power and density, power-density, stretch, tension, tension overload, testosterone, TORQ

How to Keep the Size Surging

Jonathan Lawson decline presses - How to Keep the Size Surging

Q: I’m insanely stoked using the Size Surge program. Phase 1 is insanely good for me, and I’m gaining like crazy. My gains have been so good that I don’t want to go to phase 2 yet. Can I stick on phase 1 for another month or so, till I feel like my gains have stalled out?

A: Everyone has different genetics, so nothing is written in stone. The Size Surge program listed is what worked for Jonathan—he gained 20 pounds in 10 weeks using it as written: phase 1 for five high-intensity weeks, stuck with it for a sixth downshift week, then did the phase 2 Positions-of-Flexion program for the last four weeks. [Read more…]

Filed Under: X Files Tagged With: 10-week Size Surge, 20 pounds in 10 weeks, 20 pounds of muscle, anabolic primer, before and after photos, genetics, jonathan lawson, occlusion, POF, positions of flexion, recovery, Size Surge, size surge workout, size surging, tension

Triple-Size Your Muscles With Tri-Angle Workouts

Arnold Schwarzenegger biceps workout - Triple-Size Your Muscles With Tri-Angle Workouts

Q: I’ve been reading up on your POF mass-training system, and I think I understand it. I’m just not sure how training a muscle with only two sets on two or three exercises can produce serious muscle growth. Most pros do four or five exercises for four or five sets for each bodypart or more.

A: Positions of Flexion is one of the most efficient mass-building workout styles out there. We’ll explain why in a moment. First, we feel the need for a reality check: All the pros are taking significant amounts of drugs that jack up their recovery and muscle-building abilities. That’s on top of their already superior genetics. [Read more…]

Filed Under: X Files Tagged With: 3d muscle building, 3dmb, anabolic drugs, anabolic hormones, arnold schwarzenegger, blood-flow, drugs, fiber recruitment, fiber splitting, genetics, GH, growth fibers, growth hormone, hyperplasia, hypertrophic, hypertrophy, jonathan lawson, max force, muscle-building, occlusion, overtraining, POF, positions of flexion, recovery, size, size stimulation, steroids, Steve Holman, strength, stretch overload, tension, testosterone, tri-angle workouts

The Most Important Muscle-Building Exercises

Jonathan Lawson incline curl - The Most Important Muscle-Building Exercises

Q: I know the big midrange exercises, like squats and presses, are most important for mass, but after that, do you think the stretch-position exercise or the contracted-position exercise is the best followup for extra muscle growth? The reason I ask is that I don’t have a lot of time to train, so I’m going to do the Ultimate Exercise for each bodypart [identified in The Ultimate Mass Workout e-book] and one more, either stretch or contracted, whichever you say will give me the most growth.

A: Interesting dilemma, but both the stretch- and contracted-position exercises are important for different reasons. Each triggers growth along different pathways (but there is an easy solution to your problem, as you’ll see)… [Read more…]

Filed Under: X Files Tagged With: anabolic, anabolic after 40, animal study, Beyond X, beyond x-rep, bird study, Canadian Journal of Applied Physiology, growth hormone, jose antonio, journal of applied physiology, muscle burn, muscle-building exercises, occlusion, POF, positions of flexion, progressive-stretch, split positions, split-positions training, stretch overload, tension, Ultimate Mass Workout, x-hybrid, x-rep-hybrid mega-mass

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