is a complete full-range mass-building workout for any bodypart. For example, for triceps it's lying extensions (midrange), overhead extension (stretch) and pushdowns (contracted)
power pyramids
adding weight on each set with a 30-second rest between sets. Those provide more power with two weight increases and lower reps on each successive set (10,9,7).
negative-accentuated training (NA)
An NA set is doing one-second positives and six-second negatives on every rep, hitting exhaustion around rep 7. For example, you would use light dumbbells for laterals and raise the weight to shoulder level in one second, then lower slowly for six seconds...
10x10
You take a weight with which you can get 20 reps, but you only do 10; rest 30 seconds, then do 10 more--and so on until you complete 10 sets of 10, although you shouldn't get 10 reps on the last two sets. It takes 10 minutes and you're done--and the muscle is primed for growth...
4X
Take a weight with which you can get 15 reps, but you only do 10. Rest 30 seconds, then do 10 more. And so on until you complete 4 sets of 10--although on the last set you should hit muscular failure before 10 reps. If you get 10 on the fourth set, use a heavier weight for the 4X sequence at your next workout. Keep in mind, however, that 4X is a concentrated muscle-SIZE-BUILDING method, not a strength-building protocol. You will get gradual strength increases, but packing on maximum mass is the main event.
3X
3X pyramid sequences. That's taking your same 4X starting weight for 10 reps, rest 30 seconds and add weight. Set 2 you go to failure with the heavier weight (you'll probably get 9 or 10). Rest 30 seconds, put on a bit more weight and go to exhaustion again on the last set for 7 or 8 reps.
end-of-set X-Rep partials
X Reps are end-of-set partials in the target muscle's semi-stretch position. For example, when you can no longer do full-range reps on chins, you lower to just before the arm's-exended position and do bottom-range partial reps, pulling up to almost halfway...
drop sets
To perform a drop set, you do a set to exhaustion at around rep 9, then you reduce the weight and immediately perform another set to exhaustion--reaching it around rep 6.
Double-X Overload
DXO: This is simply adding an X-Rep partial near the stretch position between EVERY full rep--so each of your reps is really a 1 1/4 rep. The "hitch" at the bottom between each full rep emphasizes stretch overload, which has been shown to induce everything from hyperplasia, or fiber splitting, to anabolic hormone release in muscle tissue. Plus, as you noticed, it puts more of a mass-building density spin on the set as well...
If you do 9 reps in DXO style, your set will last more than 30 seconds. Now you're getting into density territory for adding size to that side of the key type 2A mass fibers. That's a great get-bigger trigger, especially if you've been using mostly power sets. Your six-pound muscle gain in one month is no doubt due to a combination of density and heightened fiber activation. You get both of those with DXO--and the X-Fade technique...
X Fade
X Fade: With this X-hybrid tactic you do a standard set of, say, cable flyes, a contracted-position exercise in the Positions-of-Flexion mass-building protocol. When you hit full-range exhaustion, where most bodybuilders end the set, you get the cable handles back up to the contracted position--a partner can help--and do three to five short partials there, flexing the target muscle...
Then you lower to the stretch position and do standard X-Rep partials there. If you can't manage any movement at either position, just hold for a static pec contraction for a few seconds in at each spot--top flexed and bottom stretched. Key growth fibers will still be firing and you should wake up some dormant ones as well for new size stimulation--you'll feel it...
Doing end-of-set X-Rep partials at BOTH the top and bottom of the stroke with the X Fade will add maybe six to eight seconds to your tension time. Nevertheless, both DXO and the X-Fade tactic are excellent ways to get more density training, activate more growth fibers to fire and give you excellent change to fuel incredible new size gains.
Tension-Overload program
Pick a weight with which you can get 30 reps--and try to do 30. The burn will be fierce. Rest
40 seconds, then shoot for 20 reps. Rest 40 seconds, then grind out 15. Each set should be
to failure or very close.
example: Midrange: Close-grip bench presses (4X), 4 x 10
Stretch: Cable pushouts (4X), 3 x 10
Contracted: Pushdowns (4X), 3 x 30, 20, 15
multi-rep
rest/pause, a.k.a. DoggCrapp training
you
do a set to exhaustion, failing at rep 9; rest 20 seconds, then do it again to
exhaustion, failing at rep 6; rest 20 seconds, then do one last set to
exhaustion, getting 3 to 5 reps. Notice that all 3 sets are to exhaustion with
only 20 seconds of rest between each...
