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  • Splits for Size

    Q: Since I’ve been training for a year and consider myself an intermediate, should I follow a five-day split or a...

    John HansenApril 4, 2012
  • QA: Chinup Spotting, Gastron and Seated Row

    Q: I’ve heard of a spotting technique for chinups in which you have a training partner lift one leg to reduce...

    Charles PoliquinMarch 22, 2012
  • Kettlebell Warmup

    Q: What do you think about using kettlebell swings as a warmup for the lower back? I’ve had an issue with...

    Charles PoliquinFebruary 21, 2012
  • Q&A: Ab Shapes and Muscle-Building Debates

    Q: What exactly do the pros do when they work on the shape of their abs? A: I doubt that they...

    Stuart McRobertFebruary 19, 2012
  • Power Training vs. Density Work

    Q: Thank you for clearing up the muscle-growth mystery for me . I’d...

    Steve HolmanFebruary 18, 2012
  • Train for an X-Frame

    Q: Big P/RR/S fan here. It keeps things fun and interesting in the gym. I want to achieve an X-frame—like a...

    Eric BroserFebruary 16, 2012
  • Behind the Neck Presses

    Q: I’ve seen you recommend behind-the-neck pulldowns in your training blog, but you never include behind-the-neck presses. Is the behind-the-neck press...

    Steve HolmanFebruary 15, 2012
  • Home Gym POF Routine

    Q: How can we home-gym rats incorporate Positions-of-Flexion mass training into a very basic setup? I only have a barbell, a...

    Steve HolmanFebruary 9, 2012
  • Warmups, Strongmen and Deadlifts

    Q: How many warmup sets are needed before I go to heavy sets? A: That’s a simple question, but the answer...

    Charles PoliquinFebruary 5, 2012
  • Superset Training for a Fast Pump at the Gym

    Q: I’m looking for something challenging that will give me a good pump but will get me out of the gym...

    Charles PoliquinJanuary 23, 2012
  • How to Get Longer Rests with 4X

    Q: I get more fatigued than most people. I tried the 4X method, and 30 seconds between sets just doesn’t seem...

    Steve HolmanJanuary 19, 2012
  • To Bulk or Not to Bulk?

    Q: I bought your book and am reading it. Currently I’m in a big dilemma. First, I’m 23 years old, Chinese,...

    John HansenJanuary 5, 2012
  • Big and Ripped Quick: X-centric-Only Workouts

    Q: I’ve gotten new growth recently by using X-centric sets for arms. I started getting good soreness after every workout, and...

    Steve HolmanJanuary 1, 2012
  • Alternate POF for Legs and Chest

    Q: I got the e-book The 4X Mass Workout, and it’s fantastic. I tried it on arms for a few weeks...

    Steve HolmanDecember 26, 2011
  • Best Big-Shoulder Molder

    Q: What is the best, as you like to say, “bang for the buck” exercise for the shoulders? What do you...

    Charles PoliquinDecember 20, 2011