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Massive-Muscle Gains Without Joint Pains

Massive-Muscle Gains Without Joint Pains

Q: I’m loving the 4X Mass program, so when I’m done with it, should I, at my young age of 50, just keep doing that and increase weight when possible, or try your newer STX or XRX methods? I’m actually super intrigued by your Super-Size Crash Course, but I’m thinking there’s some serious weight involved with that, and my old-man joints probably won’t stand for that. Lol

A: The Super-Size Crash Course is NOT about lifting ultra-heavy weight. Bodybuilding protégé Jordon Williamson did use some heavy pyramid training in his 12-week plan that netted him 18 pounds of muscle when he was 18 years old, but Steve outlines variations for older trainees worried about joint pains. Like us! Lol…

[Read more…]

Filed Under: X Files Tagged With: 2-day intermittent fasting, 4x mass method, capillarization, downward-progression 4x, dp 4x, heavy pyramids, intermittent fasting, joint damage, joint pain, joint pains, joints, jordon williamson, modified pre-ex, muscle gains, older trainees, pre-ex, progressive-speed 4x, ps 4x, standard 4x, STX, super-size crash course, TORQ, variation, vascularity, xrx

Press Here for Shoulder Size

Press Here for Shoulder Size

Q: I’m using Jonathan’s 10-Week Size Surge Workout [in the 3D Muscle Building e-book], and for shoulders, it has dumbbell upright rows as the first exercise for midrange work; then I do incline one-arm laterals for stretch, and then standing laterals [contracted]. I added two sets of dumbbell presses after that for more shoulder size, as you’ve suggested, for some overhead shoulder work. My question is, Why do you sometimes recommend presses first? Aren’t those dangerous for your shoulder joints?

A: We only do behind-the-neck presses first if we use a technique that allows lighter weight, such as negative-accentuated (six-second lowering), 4X, 10×10, TORQ, etc. As you said, in the quest for shoulder size, heavy weights on behind-the-neck exercises can wreck your rotator cuffs.

For heavy pressing at the start of a shoulder workout, we use either Smith machine military presses (to the front) or dumbbell presses…

[Read more…]

Filed Under: X Files Tagged With: 10-week Size Surge, 10x10, 3d muscle building, 4X, behind-the-neck presses, dangerous, mike westerdal, negative-accentuated, protect your family, rotator cuffs, shoulder joints, shoulder presses, shoulder size, shoulder workout, TORQ, variation

Variation for Massive Pump Creation

Variation for Massive Pump Creation

Q: I’m using your 10×10 method after all the great feedback I’ve read, and I love it. Because the poundages are lighter, my joint problems are disappearing, and I’m already seeing new muscle after only three weeks. I love the enormous pumps too! My question is, I feel 10×10 on every exercise, but the intensity varies a lot. Do you guys ever recommend increasing the reps, like 10 sets of 12 reps?

A: For those who aren’t familiar with it, 10×10 is taking a weight with which you could get 20 reps, but you only do 10; rest for 30 seconds, then do another 10 reps—and so on until you complete 10 sets of 10 reps. The first few sets are easy; the last few are brutal. [Read more…]

Filed Under: X Files Tagged With: 10x10, 10x10 method, 10x10 muscle building, 8x8, calf training, calves, fast-twitch, legend, massive pump, myth, summer, variation, vince gironda

One Small Change for Big-Muscle Gains

One Small Change for Big-Muscle Gains

Q: The end-of-set static hold that Jonathan used on most sets during his Size Surge transformation work great. I feel the muscle much better when I add that. Thanks for that great tip. Are there any other things he did that improved his gains?

A: He ate like a horse. But you probably mean in the gym. Let us think…

Oh, one subtle thing he did was slightly vary each set when possible – small change for big-muscle gains. What do we mean by that? Hand spacing, foot spacing, hand angle, etc. [Read more…]

Filed Under: X Files Tagged With: Size Surge, small change for big gains, variation

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