time under tension Archives

5 Tips for More Muscle Mass

Q: All the info I’ve read on full-range Positions of Flexion makes total sense. It’s a killer concept, and I’m so psyched to use it. My problem is time. Even though your POF [bodypart] routines are only about six sets, I only have time for half that [maybe 3 sets for each bodypart]. I don’t want to use only the Ultimate Exercise because I see the superiority of training the three positions for total development. Or should I try just the Ultimate Exercise for each muscle and use POF on only certain bodyparts?

A: Using the Ultimate Exercise for each bodypart in a program is one way to go. Your idea of using full POF on one or two bodyparts is a good one. Simply add one set of a stretch- and one set of a contracted-position exercise for those two muscle groups. For example, for chest, the Ultimate Exercise is decline presses… [Read more…]

Pose to Grow?

Q: I’ve read that you can tense your muscles enough so that you can essentially pose to grow. But there’s no resistance involved at all, so I really don’t see how that’s possible. What do you guys think?

A: We used to be skeptical too, but we always notice that as we begin getting in shape and start flexing more as we check our progress (whether it’s in front of a camera or our bathroom mirrors), our muscularity increases quickly.

We thought it was just a coincidence, and that our training and diet were primarily responsible for our accelerated gains—and we were probably right for the most part. But a study we’ve discussed before suggests that flexing a muscle for extended periods does indeed help make your muscles larger and more detailed… [Read more…]

The Best Workout Program for Building Muscle

Q: I just want the best workout program for building muscle. Please simplify all the rhetoric and just tell me which one is the absolute best.

A: That’s easy. There is no best routine. It’s the nature of how the human body adapts. We always say it takes change to trigger bigger gains, and some experts suggest that the body is fully adapted after only four workouts.

That’s the reason our own programs are constantly evolving—a new exercise, a new X-hybrid tactic, a drop set, etc. And after 10 weeks or so, we often move to a new program from one of our e-books (Jonathan recently went all the way back to our first X-Rep transformation program, with a few new alterations).

[Read more…]

Small Bones, Big Arms

Q: I’ve been training like a madman for six months, but my arms haven’t budged. I’m getting stronger, and I do see more veins on my biceps, but my arms are still skinny. A guy at the gym told me it’s because I have small bones. My wrists are under 7 inches around, and he said I can’t expect much size with small wrists. Is that true?

A: Um, in a word, NO. It’s not true. The size of your wrist has nothing to do with where your biceps and triceps attach, how much muscle-fiber density your muscles have, or your ability to pack on muscle mass.

[Read more…]

Mass-in-a-Flash Transformation: How to Get Explosive Growth

Q: Okay, your before and after photos at X-Rep.com are unreal. I can’t believe you made those changes in only one month, and my friends say you used drugs. What’s the truth? How did you do it, what kind of training did you do, and were drugs involved? Please be honest.

A: Trust us, no drugs were involved. Truth: Jonathan is a drug-free for life bodybuilder and Steve experimented with 5 milligrams of Dianabol once a day back in his early 20s—but after three weeks of dreams that his liver would explode, he stopped. BTW, he saw no visual improvement during those 3 weeks on that dosage.

[Read more…]

Go Slow to Grow and Burn Fat

Q: I got your Quick-Start Muscle-Building Guide because I haven’t lifted in a few years. Fantastic info and it’s already working for me. On some exercises, you suggest lifting in 3 seconds and lower in 3 to help improve nerve force for strength. I’ve seen in many of your emails that you sometimes lift in 1 second and lower in 6. Should I try that? I think you said it helps burn fat, and I would love to see my abs sooner rather than later.

A: Lifting in 1 second and lowering in 6 is what we call X-centric, or Negative-Accentuated, training. It is a great FAT BURNER as well as MUSCLE BUILDER, but you shouldn’t use it just yet (more on why in a moment).

[Read more…]

High-End Hypertrophy Progression: Blow Up Big Time

Q: I got the Power-Density Mass Workout 2.0 and was motivated by [Mr. America] Doug Brignole’s interview and how he uses only one exercise for each muscle. I notice he adds weight over five sets so his reps fall—but I’m with you and think 50 reps is a bit much—and boring. My question is, if I use your TORQ method [30-20-15] on two or three exercise per bodypart, should I add weight over those three sets?

A: You can—it really depends on the exercise. When we do TORQ on an isolation move, like machine flyes for chest, we do NOT add weight…

[Read more…]

Rotation for New Mass Creation (automatic anabolism)

Q: I’ve been using all-heavy training (6-8 reps) on everything up until now. I just started using your 4X method, and I swear I can already feel new growth happening. It’s also a relief on my tattered joints. I want to try it exclusively for a month or two. Will my weights increase or should I add sets? Just looking for the best “change to gain.”

A: Since this is your first time using the 4X mass method, you’ll get stronger as your muscle grow more adept at DENSITY training…

[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…]

Muscle-Fiber Research: Double your growth

Q: I find it exciting that type-1 endurance fibers are also capable of showing a significant level of muscular hypertrophy. I’ve already seen significant new growth using the high-rep-set-first method from Anabolic Reload. My question is, Won’t a slow-mo style on that first set work just as well, like your X-centric method [7-second sets] and be good change to gain, and maybe even double your growth?

To clarify, the high-rep set first helps trigger growth in the slow-twitch fibers AND also pre-fatigues those fibers so you get better fast-twitch activation on the heavier sets that follow. Very efficient for hyper-hypertrophy, a.k.a. freak-physique mass that can double your growth potential… [Read more…]