To Top

What is First T-Burst Training?

Q: What is First T-Burst Training?

A: Starting a workout with deadlifts  or squats, as in the phase 1 Size Surge program. Here’s that split:


Monday: Quads, hams, chest, back, delts

Wednesday: Deadlifts, calves, arms, abs

Friday: Quads, hams, calves, chest, back, delts

You get a testosterone burst when you do a big exercise first. Here is what researchers Jacob Wilson, Ph.D., and Gabriel Wilson, Ph.D., discovered in a recent study in which subjects trained arms alone or arms after legs:

“As predicted, the arms trained with legs achieved an increase in the part of the biceps with the largest cross-sectional area—the biceps peak—while no changes occurred in the arms trained alone. The arms trained with legs also had greater relative improvement in biceps curl strength than the arms trained alone as well as other favorable muscle adaptations.”

Conclusion: Anabolic testosterone jacked up by a big exercise first can have significant anabolic impact on the muscles trained after. That’s an exciting muscle-building discovery. In the case of the study, arm girth and strength surged significantly.

I believe that’s a big reason the Size Surge program works so well at building mass—you get a first T burst at all three workouts.

Note: For more on the Size Surge program and the results attained with it, visit

Editor’s note: Steve Holman is the author of many bodybuilding best-sellers and the creator of Positions-of-Flexion muscle training. For information on the POF DVD and Size Surge programs, see the ad sections it this issue. Also visit and
for info on X-Rep, 4X and 3D POF methods and e-books.  IM


Instantized Creatine- Gains In Bulk

You must be logged in to post a comment Login

Leave a Reply

More in Complete Workouts

  • Build a Balanced Bikini Body with IFBB Pro Breena Martinez

    . . Truth: You won’t get a balanced bikini body by under eating and spending countless hours on the treadmill. Contrary...

    ironashleyJanuary 14, 2019
  • The WorkOut Session

    We can separate people into two categories in the gym. No, not the dedicated versus the lazy. I am talking about those with genetically blessed calves...

    Cindy MamOctober 8, 2018
  • Perfect 10

    When time is short, hit one of these mini-blasters and get on with life. By Eddie Avakoff, owner of Metroflex LBC...

    Sharon OrtigasJuly 19, 2017
  • The Magnificent Seven

    The best isolation exercises for hypertrophy. By Alexander Juan Antonio Cortes   Isolation exercises have been utilized for over a century,...

    Sharon OrtigasJuly 5, 2017
  • To-Do List

    If you aren’t doing these five underrated exercises, you better start now. By Nick Nilsson You want to build serious mass....

    Sharon OrtigasJune 1, 2017
  • The Hybrid Week

    A simple and effective program for the athlete interested in well-rounded strength and conditioning.  By Eddie Avakoff, owner of Metroflex LBC...

    Sharon OrtigasMay 8, 2017
  • Common Differences

    Bodybuilders and powerlifting perform the same exercises with different style By Tucker Loken Training for size and training for strength are...

    Sharon OrtigasApril 27, 2017
  • Fueling The Hybrid Athlete

    Eating for optimal performance is easier than it sounds. By Eddie Avakoff, owner of Metroflex LBC   First and foremost, this...

    Sharon OrtigasFebruary 27, 2017
  • Immensity Through Intensity

    Use these unique training techniques to put your hypertrophy into hyperdrive. By Eric Broser   If there is one essential lesson...

    Sharon OrtigasFebruary 21, 2017