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Take Your Pick to Get BIG Quick—2 Ways to Grow

Take Your Pick to Get BIG Quick—2 Ways to Grow

Q: I’m reading the Super-Size e-book. Jordon’s 18-pound muscle gain is inspiring and a great story, but I’m 45 years old. He’s in his teens. I don’t think I can train heavy even at every other workout the way he did. Should I try it, even at my age? I got great gains with The Anabolic After-40 Muscle-Size Manual, but this one has me intrigued to see if I can get big during my next training phase.

A: Well, glad you’re immersed in and inspired by The Super-Size Crash Course, but you should keep reading. Chapter 6 lays out a great alternate Phase 1 program—without heavy pyramids… [Read more…]

Filed Under: X Files Tagged With: anabolic after 40, density, downward-progression, dp 4x, gains, get big, get big quick, growth fibers, growth threshold, heavy pyramids, jordon williamson, pof pyramids, Power, power pyramids, progressive-speed, ps 4x, split-positions workout, super-size, super-size crash course, train heavy, ways to grow, x-celeration

Drop the Get-Big Bomb (Muscle Mayhem Method)

Drop the Get-Big Bomb (Muscle Mayhem Method)

Q: I like to train heavy, but I fully understand that tension time, or density, can build size as well. My question is, won’t drop sets accomplish both?

A: The drop-set method is one of the best for getting size in the myofibrils as well as a hypertrophic sarcoplasmic burst. And even new veinage too… [Read more…]

Filed Under: X Files Tagged With: 4X, 4x mass workout, anabolic, anabolic hormones, build muscle, burn fat, density, double drop, Doug Brignole, drop sets, drop-set method, failure, fat loss, growth hormone, growth reps, growth threshold, heavy training, hormones, hypertrophic, hypertrophy, lose fat, metabolic adaptions, moderate-weight 3x, Mr. America, muscle mayhem, myofibrils, POF, positions of flexion, power-density, power-density mass workout, rest/pause, sarcoplasm, sarcoplasmic expansion, size, Super TORQ, tension overload, tension time, testosterone, TORQ, train heavy, weight loss

Too Much Muscle Too Fast

Too Much Muscle Too Fast

Q: I’m a competitive powerlifter, so I haven’t tried your 4X method. It requires moderate weights, and that’s not me. I need to train heavy. But I have been using your X-centric sets, usually only one or two at the end of each heavy compound exercise, like bench presses and squats. My problem is that I’ve been using X-centric sets for a month, but I’m five pounds heavier. I’m worried because I don’t want to jump a weight class at my next lifting meet. I’m pretty sure it’s all muscle because I’m seeing more striations in my chest, legs, and even shoulders, and many of my bodyparts look rounder. Should I stop using X-centrics? Is this happening because of the extra fiber trauma I’m getting from those sets?

A: The extra fiber trauma from emphasizing the negative stroke on your negative-accentuated (NA) sets is no doubt part of the reason you’ve added new muscle quickly—that causes fiber remodeling, or growth; X-centric sets also cause more fiber inflammation, which can make you look bigger and rounder. But there’s more to it than that (exciting stuff for those of us who want to pack on maximum muscle size)… [Read more…]

Filed Under: X Files Tagged With: 4x method, body fat, competitive, eccentric, fast muscle building, fast progress, fat loss, fiber trauma, lifting meet, look bigger, low testosterone, muscle, muscle gains, muscle size, muscle trauma, negative-accentuated, new muscle, power lifter, striations, tension time, testosterone, time under tension, train heavy, Truth About Testosterone, tut, x-centric, x-centric sets

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