Posts by: Steve Holman and Jonathan Lawson

Ezine #879: No-Cardio Fat Loss

Q: I read that you guys got super ripped without doing any cardio. I also saw that Arnold did no cardio to get lean, relying on weight training only. Is that true?

Slight Volume Uptick to Get Big Quick

I have found that your change-to-gain method works. I have put on five pounds in the past month, but I know it’s more muscle than that because my abs are sharper. My question is, do you consider adding sets enough of a change to grow?

Light the Iso-TORQ Fuse to Get Huge

When I use regular TORQ (30-20-15) on isolation exercises like leg extensions, can I add weight each set?

One Intra-Set Change to Jack Up Muscle Gains

Q: I love 4X because it’s 10 reps per set. I get the “hypertrophic tension time” of more than 40 seconds on every set. My workout partner likes DP 4X better, adding weight each set as the reps decrease (12-10-8-6).

Pre-Ex 3X Supersets: Getting More Veiny Size

Q: I use Pre-Ex 3X supersets when I can. Removing the weak-link muscle makes so much sense as a way … continue reading

Workouts Too Draining? Reduce Training, Start Gaining–BIG

Your nervous system is probably hammered. We know, we know–you don’t want to lose any muscle or strength. So here’s what we suggest.

Eye-Popping Biceps Peak–and More Muscle On Your Physique

For the uninitiated, the “in-for-out, out-for-in” rule for biceps is that an inward grip for biceps exercises, like close-grip curls or concentration curls, emphasizes the outer head–which is the “peak” head…

How to Grow Like a Pro

Q: I really enjoyed the chapter on [Mr. Olympia] Ronnie Coleman’s training in your e-book Beyond X-rep Muscle Building. From … continue reading

High-End Hypertrophy Progression

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 the 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?

Behind-the-Neck No-No?

Let’s be honest. Behind-the-neck pulldowns hit your teres major and midback with a unique angled attack. You pull from overhead … continue reading

More Mass, Less Fat, Slow Reps

Our version of NA training is what we call X-centric. You take your 15-rep-max poundage and lift in 1 second and lower in 6…

Size and Shreds Now: Jacked Fat-to-Muscle Workout

Q: I know that the short rests between sets with 4X have fire up fat burning with growth hormone. How can I use 4X in The Ultimate Fat-to-Muscle Workout?

TORQ Torch: Cut Back for More Mass?

Q: Do you ever figure out the tonnage of your workouts? By that I mean the amount of weight times the reps you lift at each. It seems like to make progress, you would need to increase that number so you are going up in weight every workout.

New Muscle-Mass Tactic: TORQ Sandwich

Q: At the X-Rep Facebook page I saw a mention of TORQ sandwich for building more mass. What is that?

Full-Range Back-to-Basics Mass Workout

Q: I just started reading up on your [Positions-of-Flexion] mass-building method. The full-range hit on each muscle makes so much sense that I can’t wait to try it.

3 Steps to Ripped Mass–Sooner Rather Than Later

Q: Now that it’s spring, what are the first things you do to start ripping up quicker? I want to see my abs before the end of summer this year.

Small Bones, Big Arms: New Size on Your Bi’s and Tri’s

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 my biceps vein more, 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?

High-Rep Hyper-Growth: Only Once a Week for a More Massive Physique

Q: Doug Brignole’s high-rep method [explained in his interview in The Ultimate Power-Density Mass Workout 2.0] sounds interesting. I’d like to try it once a week for upper body. Do you think it would be okay to do an entire workout with his "Super TORQ" for chest, back and arms, and at the other workouts that week do standard training?

Research: Grow More Muscle With Simplified 2-Way Workouts

Q: You guys have opened my eyes to new ways to grow muscle. Your explanation of the myofibrils (force generation) and sarcoplasm (energy fluid) and how they both contribute to size is excellent. To build both of those fast, I want a simple, no-bells-and-whistles heavy-light program. What would you suggest?

Fat-Jacking, Muscle-Packing Workout Tips

Q: I’m ready to start the four-days-per-week Fat-to-Muscle Workout. I like training each muscle only once a week, and I think the heavy work combined with negative-accentuated (X-centric) sets is just what I need to rip up and build up at the same time. However, I’m interested in your new TORQ technique. High reps with short rests would give the workout an interesting new dimension. Should I use it, and, if so, where should I put it in the routine?

IRON MAN E-Zine: Issue #550: Get-Big Tip: How to Flip the 4X Growth Switch

Subject: IRON MAN E-Zine: Issue #550: Get-Big Tip: How to Flip the 4X Growth Switch ========================================== TRY THIS AT YOUR … continue reading

IRON MAN E-Zine: Issue #546: The Squeeze Technique for a Massive Physique

Subject: IRON MAN E-Zine: Issue #546: The Squeeze Technique for a Massive Physique ========================================== TRY THIS AT YOUR NEXT WORKOUT … continue reading

IRON MAN E-Zine: Issue #549: Pro Size Secret: Mass-Pump Aftershock

Subject: IRON MAN E-Zine: Issue #549: Pro Size Secret: Mass-Pump Aftershock ========================================== TRY THIS AT YOUR NEXT WORKOUT ========================================== Pro … continue reading

IRON MAN E-Zine: Issue #547: Crashing the Growth Threshold: Your Key to Ultimate Mass

Subject: IRON MAN E-Zine: Issue #547: Crashing the Growth Threshold: Your Key to Ultimate Mass www.ironmanmagazine.com ========================================== TRY THIS AT … continue reading

IRON MAN E-Zine: Issue #516: 2 Tricks to Get You Ripped–With More Muscle Too

Subject: IRON MAN E-Zine: Issue #516: 2 Tricks to Get You Ripped–With More Muscle Too www.ironmanmagazine.com ========================================== TRY THIS AT … continue reading

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