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Do More Work

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

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The Mechanical Advantage

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

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Nine The Hard Way

Hed: Nine The Hard Way
This ultimate shoulder annihilator will finally get your delts to pop.
By: Redmann Wright.
Today’s world of competitive fitness— from Men’s Physique to Classic Physique to Bikini—places a major emphasis on broad, round shoulders that stand out and wave to the judges. They are the single most important factor in creating a flow that V-tapers into a small midsection and then flares back out to a strong lower body. This superlative asset is prized by both men and women, and is key for those who decide to take their personal fitness to the next level and compete. For others, it simply creates a very primal sexual appeal in the eye of the beholder.
It’s tricky, though, to develop well-balanced, thick muscle bellies in the shoulders. Poorly designed training can lead to injury, imbalance, and lack of strength. A good delt-training plan needs to be well-rounded and holistic, and take any emphasis off of feeding the ego.
There are three distinct parts to the shoulder. A common mistake is to concentrate too much on one area for the duration of your workout. For instance, with a steady diet of Arnold presses, side lateral raises, military presses, and shrugs, the medial deltoid can easily be overworked while the posterior delt is ignored. It is always a good idea to hit a target muscle from different angles, but it is an absolute necessity when it comes to the shoulders.
You can’t discuss the shoulder without a nod to the rotator cuff, the foundation of your shoulder. Unfortunately, almost every time you hear the words “rotator cuff,” they are followed by the word “injury.” Due to either overuse or neglect, a painful rotator cuff has kept more guys out of the gym than Monday Night Football. It’s predominately overhead and rotational movements that

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