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Initiate growth by jamming more reps into fewer minutes in the gym.
By Team Iron Man
PQ: This program takes advantage of the body’s overriding mandate: Adapt or die. When you put stress on a muscle, millions of years or evolutionary biology will force it to change so it can better handle that stress.
If your growth is stalled out and you’re at that frustrating point where you think something’s wrong with you, it’s time to try escalating density training. EDT is a system that’s specifically designed to put size on stubborn muscle groups by subjecting them to a novel form of stress. This program takes advantage of the body’s overriding mandate: Adapt or die. When you put stress on a muscle, millions of years or evolutionary biology will force it to change so it can better handle that stress. That’s why lifting weights makes your muscles grow.
Your muscles don’t know to get bigger. They only know whether they’re under stress or not—and if they’re repeatedly subjected to mechanical resistance, and being broken down, they’ll adapt in order to not break down so readily. Getting bigger and stronger are simply side effects of this adaptation, and building muscle size is dependent on the volume and intensity of the stress that your muscles are capable of handling.
By subjecting your muscles to as many reps and as intense a pump as they can tolerate, EDT will introduce your muscles to a new kind of stress. With adequate recovery, they’ll adapt and grow at an increased rate.
The main reason for the change will be the fact that you’re performing greater overall reps and volume. EDT subjects your muscle to increased overall stimulus through mechanical tension. The greater the stimulus, the greater the necessary adaptation. You’ll damage fibers during training, then repair them afterward, causing them
The perfect workout for a quick biceps pump
By Redmann Wright
For those days when time isn’t on your side, you can always hit arms. Sure, 15 or 20 minutes in the gym might feel worthless if you’re used to 90-minute workouts, but look at it this way: You already know that if you skip a workout, it’s going to bother you all day and maybe into tomorrow. That’s why we have this Plan B biceps blaster.
A quick pump will help you feel like you put in work today, which leaves you satisfied, de-stressed, and ready to tackle the next task, but it also offers some legitimate hypertrophy benefits. Evidence recently presented at the International Symposium on Strength Training in Madrid showed that more than 20 weekly sets per muscle group per week resulted in almost double the average growth compared to less than five weekly sets. While more may be better, there is clearly a sweet spot that can be reached in a 15- or 20-minute window.
This workout also gives your body a change. As we know, shocking the muscles every once in a while is the prescription to induce growth. These three exercises are slightly off the beaten path. They are also bilateral, meaning they will take less time than an exercise such as a concentration curl. This combination of unfamiliar exercises, short rest periods, and bilateral motion adds up to a workout that is fast and efficient.
With this in mind, here is our quick Plan B biceps workout for when life gets in the way. It is just enough to get that great pump you want and make it to that next meeting, appointment, or deadline. IM
Dave Draper-Style Forehead Curl
You’ll begin this exercise like a typical curl, with the weight starting from waist level. Stand with your feet
This relatively painful intensity technique can lead to rapid gains in size.
By Vince Del Monte
This month I want to talk about a technique I’m currently employing inside my eight-week training cycle that has me doing—wait for it—just one all-out set per workout, per bodypart.
The technique is called “mechanical advantage drop sets” or MADS (which is a great acronym I thought I invented until I did a quick Google search). Before diving into MADS, let’s define drop sets so we’re on the same page. A drop set is when you perform a given exercise to the point of concentric failure, and then change a variable in a way that allows you to extend the set into what I call “The Hurt Box.”
You are likely familiar with drop sets that include decreasing the weight once you hit fatigue so that you can chase some extra reps with a lighter load. This is a good technique in my opinion, but not a great technique. Drop sets are also known as “strip sets,” and it’s likely one of the first mass-gaining techniques you’ve experimented with during your early days of your muscle-building journey. However, as the years go on, the “gains train” starts to slow down and we start looking for more advanced methods to continue our quest for a bigger and stronger body.
That’s where MADS comes in, and in a moment I’ll give you my own MADS upper-body training program so you can put this bad boy to the test. The “mechanical” in MADS refers to a change in body position, which applies to increasing or decreasing leverage. For instance, you’ve likely noticed it’s easier to do a squat with your feet wider versus narrower. It’s easier to perform a bench press on a decline instead of incline. It’s easier to perform a
In the history of the world, no one has ever said, “I wish I had smaller arms.”
By Jay Ashman
There are two types of people who train at gyms: those who want arms that are big and jacked and those who are lying about it. You can argue this point by saying, “Stronger is better” or “Being fit is better,” but at the end of the day if your arms fill your sleeves out, you actually start to look like you lift weights. Of course this is debatable, but go ahead and tell me you can look at someone whose arms are muscular and defined and not immediately assume that they lift hard.
There is one issue with many trainees in gyms when it comes to wanting bigger arms: They simply don’t train them smart enough. Going too heavy, not training them enough, focusing too much on the biceps, or using bad form will all cause your arms to lag behind in development and size. It goes without saying that you can’t expect to have 19-inch arms if you want to stay 180 pounds and ripped. Arm size generally follows overall muscular size. A few sets a week will not be enough. If you want them to grow, you have to go after the arms like you go after international chest day.
There are several ways to train arms. You will often see triceps and chest paired on the same day, along with biceps and back on their own day. The following program is for a stand-alone arm day, meant to be the second training stimulus of the week. This workout is challenging and high volume. You can do this for four to six weeks, changing up sets and reps slightly each time, or keep them the same for the entire period. Your
How To Manifest Muscle Mass From Elbow To Wrist
By Eric Broser
Throughout my career as both a competitive bodybuilder and “physique transfromation artist” I have been fascinated with forearm development. Even as a youngster I remember always being impressed when I would see a guy wearing a short-sleeve shirt and displaying thickly muscled and highly vascular forearms. To me, this represented power and strength—and that was something I knew I wanted. Of course, some lucky people are genetically gifted and need no direct forearm work to bring about significant hypertrophy in this muscle group. However, for the rest of us mere mortals, we must specifically target this area in order to keep it lagging behind the upper arm.
Remember, the forearms are heavily recruited in every single upper-body exercise that you perform. This forces them to become very tough and resilient, which unfortunately makes it harder to affect their hypertrophy. Simply “pumping them up” with a few sets of wrist curls is not enough to get them growing, so you need to think in terms of literally bombarding the forearms with relentless intensity and varying stimuli. This means precisely and aggressively targeting the flexors, extensors, and brachioradialis with specific movements and utilizing a wide array of rep ranges, training techniques, and strategies.
Super Size With Supersets: I find that the forearms respond quite well to this particular training protocol, so it is a very good idea to include it in your workouts often. In some sessions I recommend “pre-exhaust” supersets in which a forearm “isolation” movement is followed by a curling (biceps and brachilais assisted) movement. In other sessions try hitting the curls first and then look to isolate just the forearms immediately after.
Ditch The Wrist Wraps: While it makes good sense to utilize wraps on the heaviest sets of some back exercises,