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Ultimate Mass Move: One-Hit Chest-Back Attack

Q: I just got the Power-Density Mass Workout 2.0. Absolutely one of the best muscle-building guides I’ve ever read. I’m very interested in [Mr. America] Doug Brignole’s one-exercise-per-muscle high-rep method [50-40-30-20-10]. The problem is that it’s tough deciding which single move is best for each target muscle. He likes decline dumbbell presses for chest, but I’m thinking bench presses. What are your thoughts on that? And what about back? I see Brignole likes T-bar rows as his only upper-back exercise.

A: We like decline dumbbell presses. It’s one of the best overall pec moves; however, unlike Brignole we see the value of inclines as well (more on that in a moment). [Read more…]

Get More Muscle Size From One Set

Q: I’m using the Basic Workout in the X-traordinary X-Rep Workout e-book with great success. Using the single best Ultimate Exercise for each bodypart is just what I need because I’m short on time. Gains are excellent, but I have a problem is with chest. I use decline presses, but I can’t feel my pecs at all on the heavy pyramid. I don’t feel my chest working till the drop set I do last, and I really want to get more muscle size. Any suggestions?

A: It sounds like you have low neuromuscular efficiency, or nerve force, in your pectoral muscles. When you do a big compound exercise for a bodypart with low nerve response, the ancillary muscles take over, so it can be tough to build more muscle size. We would guess you’re feeling decline presses in your triceps and/or front delts on the power pyramid—but there is a solution… [Read more…]

Super Density for Massive Muscularity

Q: I read that [Fat-to-Muscle] negative-accentuated sets [one second up and six seconds down on every rep] works well as a Density method. I’m using the Basic Power-Density Mass Workout, one Ultimate Exercise for each muscle, and was thinking about doing a power pyramid first, and then for density, I’d do a drop set on the last heavy set. I’d drop to a negative-accentuated set. Is that a good plan?

A: We really like it when bodybuilders think and create innovative combos. In this case, however, there’s a problem, as we’ll explain—but we’ve got a better size-building solution.

To clarify your progression suggestion, let’s apply it to a specific exercise. Say you’re doing incline presses…

[Read more…]

Ultimate Exercise for Hamstrings

Q: I have both the Ultimate Mass Workout and the Beyond X-Rep Muscle Building e-books. Congratulations on such well-researched, pertinent information and programs. My gains with X Reps and POF have been well above my expectations. My question concerns hamstrings. The Ultimate Mass e-book says that feet-forward Smith-machine front squats is the ultimate exercise for hamstrings, but the Smith machine at my gym isn’t bolted to the floor, so it moves easily. I don’t want to risk an injury, so I’ve been using feet-forward hack squats on a hack machine, but I don’t feel my hamstrings working when I do those. Should I try walking lunges instead? I’m 6’4” tall if that makes a difference.

A: Both feet-forward Smith-machine squats and feet-forward hack squats can be hard to feel in the hamstrings; we’re so conditioned to think about quads when we squat, it’s difficult to grasp that the opposing muscle group should be doing a lot of the work. Then there’s the fact that the front-squat version on a Smith machine can be uncomfortable for some people (Jonathan hates it with a passion, but he did pose for the photo below)…

[Read more…]

All-10×10 Program: Good or Bad?

Q: You have an all-10×10 program in your e-book [The Ultimate 10×10 Mass Workout], but I’ve heard that you don’t think total 10×10 routines are that great. I wanted to try it, but now I’m not so sure. Do you still believe that the all-10×10 program is not good?

A: For those unfamiliar with it, 10×10 is taking a weight you can get about 20 reps with, but only doing 10. You rest for 30 seconds, then do 10 more and so on until you complete 10 sets of 10 reps. The first sets are a breeze; the last ones are brutal and create an insane pump and burn.

The beauty of 10×10 is that you do it on one exercise per bodypart, so a muscle is cooked to the bone in about 10 minutes. The problem with the all-10x1o program is that it’s pure DENSITY…

As we’ve said, the dominant fiber type in the biggest bodybuilders is the DUAL-component type-2As. They have both a power and density, or endurance, component. That means you need BOTH power and endurance to build the most muscle size. With 10×10 you’re getting almost pure density. But that can be a good thing…

Total 10×10 training is great if you’ve been doing a program dominated by power-oriented sets—as most bodybuilders do. The majority neglect density almost completely because they are brainwashed into believing that heavy weights build the most muscle. Even we’ve fallen into that trap before. That’s why when we first tried an all-10×10 program, we each packed on more than 5 pounds of muscle. We thought we’d found the Holy Grail of muscle building…

However, gains quickly subsided and began to regress—because now we had been neglecting the POWER component. The moral is that if you use a total-10×10 program like the first program outlined in The Ultimate 10×10 Mass Workout with only the ultimate exercise for each muscle, use it for only 3 to 4 weeks (our gains began to regress after week 4). Then go back to a balanced attack or even a power-oriented workout.

A good, balanced attack is the Heavy/Light 10×10 Mass Workout later in the 10×10 e-book. On that one, you do a heavy, straight-set POF workout for a muscle—power—then the next time you train it, you do only the big exercise for 10×10—a total 10-minute density mass blitz. Balanced power/density for major muscle immensity!

Jonathan Lawson outside - All 10x10 Program: Good or Bad?

Till next time, train hard—and smart—for BIG results.

—Steve Holman and Jonathan Lawson
www.X-Rep.com

Boost Testosterone…
With Cardio?!

If you want to build muscle (of course you do!) and ramp up your testosterone levels while burning a ton of fat at the same time, you need to try this workout if you haven’t already…

–> Use this cutting-edge cardio trick to boost testosterone and muscle growth
Note: This is NOT traditional HIIT or boring steady-state cardio

Are squats destroying your knees? (quick-fix video)

In the Ultimate Mass Workout, the official X-Rep manual, we identify squatting-type moves as the best quad builders…

Plus, higher-rep squats have been shown to boost metabolic and anabolic drive, rapidly accelerating muscle gains—10 to 20 solid pounds in only a month. You get new growth all over, even in your arms and torso. [Read more…]

Get More Pumped!

Q: I’m using the Basic X-traordinary X-Rep Workout and making pretty good gains. I love that the workouts are quick and that I only use the Ultimate Exercise for each bodypart. My problem is that I think my gains could be even better because I’m not getting a big pump in some bodyparts. I do the density drop set on the Ultimate Exercise at the end, but most muscles just don’t pump like they should. Can I add an exercise to get more pumped? I have time.

A: That’s a common problem because everyone has muscles with low nerve force and/or fewer fast-twitch fibers. That makes getting a pump in those bodyparts more difficult, especially using only a big compound exercise. There are a number of things you can do, such as 10×10 style to end instead of a drop set, but we’ll give you something less time-consuming… [Read more…]

Two Moves for More Mass

Q: I just got your X-traordinary X-Rep Workout ebook, printed out the basic routine and took it to the gym. Deep pump and a fast workout. I notice that for some bodyparts you have one big exercise for both the power work and density finish. For others, you have a different exercise for the drop-set finisher. Why didn’t you use two exercises, [one for power and one for density], for every bodypart? It makes sense that you’d train the muscle more completely with two exercises instead of only one.

A: For the most part, it depends on the complexity of the muscle. For example, your deltoid has three heads. While an overhead press trains all of them, it primarily targets the front head with only minor emphasis on the other two. [Read more…]

Shoulder Size—Try This New Pressing Exercise

Q: In The Ultimate Mass Workout e-book, you identify the Ultimate Exercise for delts as dumbbell upright rows. I’ve always read that overhead presses are best for building massive shoulders. Almost everyone I talk to says to press for delt size. Can you explain your thinking?

A: Our thinking was that any type of overhead press over-emphasizes the front-delt heads. Jonathan has overpowering front delts, so presses hit his side-delt heads even less than most trainees; however, a recent experiment has us revising our thought process somewhat. [Read more…]

Key Muscle-Size Exercise for Shocking Shoulders

Q: I have limited time to train, so I try to use the best exercise for each bodypart. Your Ultimate Mass Workout e-book has been priceless in that regard, and I’m using a version of the basic program you outline with the Ultimate Exercise for each bodypart. Most are right on, but I have a problem with my shoulders. They’re not responding to dumbbell upright rows [the Ultimate Exercise for delts discussed in Chapter 6]. Is there another exercise I can use?

A: First, check your form. You should be starting with the dumbbells almost at arm’s length with your palms facing your thighs and the inner ‘bells touching. That creates a pull on the medial-delt heads in the important semi-stretch position. As you pull the dumbbells up, your hands should move out so that at the top of the stroke they are outside of your outer chest and your upper arms are parallel to the floor. [Read more…]