We’ve determined that pausing between each rep at the stretch—stretch-pause—is less damaging than standard sets using a controlled “explosion” at the turnaround. [Read more…]
“TNT” for a New Muscle-Mass Surge
You’ve seen how stretch-position weight-training exercises produce significantly more hypertrophy than stretching alone; however…
With full-stretch-resistance moves you inflict more muscle damage—unless your freehand stretch is jumping off a table into a full sissy-squat (not recommended—but definite viral-video potential). [Read more…]
Traumatic vs. Non-Traumatic Mass Workouts
In yesterday’s newsletter I explained how higher-rep sets to failure may do somewhat less muscle-fiber damage than heavy sets to failure… [Read more…]
Convert New Muscle Strength to Serious Muscle Size
Q: I’ve been using the Power Pyramid Program (Chapter 2 in the Freak-Physique Stretch-Overload Workout e-book) for six weeks. I’m getting incredibly strong, but I’ve only gained about four pounds of muscle. I realize it’s a muscle strength workout with a size side effect, but now I’m ready to use my new strength to go for major muscle mass. I also want to get leaner. I’m 5’10” and weigh 200 pounds with 14 percent
A: Ah, so now that you’re strong like an ox, you want to get even bigger with some leanness to boot. Sounds good, and it can and will happen. You just need to take your new power in a slightly different direction—still using the multi-angular attack of POF, but altered so you pack on the most muscle size—complete development from origin to insertion.
[Read more…]Get More Muscle Detail
Q: I’ve been on one your four-days-a-week Heavy/Light Program, and I’ve put on lots of
A: First, you need to clean up your diet. If you don’t have a fast metabolism, which it sounds like you don’t, you’ll also need to start doing some cardio if you want to see more muscle detail; however, if you’ve been following our newsletters for a while, you know there are ways you can change your weight workout so that you burn more fat during recovery (and you won’t need as much cardio)…
[Read more…]Should You Skip Triceps Work?
Q: I was reading that because most bodybuilders do a lot of pressing, they shouldn’t do much direct triceps work. I do bench presses and incline presses for chest and overhead presses for shoulders, so isn’t that enough work for my triceps? I’m drug-free, so I don’t want to overtrain them.
A: Two things to consider:
1) MRI studies show that bench presses and overhead presses do hit the triceps, but mostly the medial and lateral heads; in other words, the bulkiest section of the triceps, the big long head, is almost totally neglected. [Read more…]
Sore Muscles for More Mass?
Q: I get sore muscles after almost every workout, and then I’m still sore the next time I go to the gym. Is it bad to train a muscle when it’s still sore?
A: Scientists believe that sore muscles are caused by micro-tears in the fibers. In other words, it’s damage. Training a muscle hard while it’s still sore is like scratching the scab off of a wound before it’s completely healed. It impairs the healing process and can cause damage that retards proper recovery.
[Read more…]