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