3D Muscle

The IRON MAN Training & Research Center and X-Rep.
com Present
3D
Continuous Tension Stretch Overload
Muscle Building
Muscle Synergy
Featuring Positions-of-Flexion, Mass F/X Training and

the 20-Pounds-of-Muscle-In-10-Weeks Program
by Steve Holman with Jonathan Lawson
INTRODUCTION
When I first started working out with weights, I weighed less than 120
pounds—rail thin with bottom-of-the-barrel bodybuilding potential. I
was 15, and I knew nothing about genetic limitations or I would’ve be-
come a distance runner. My muscle-building pedigree was chihuahua-
like. I was from very scrawny stock: When my parents married in their
early 20s, my mother weighed 95 pounds and my father 115. But even
after realizing my structurally challenged state, I still believed I could
build an impressive, attention-grabbing physique. I was determined to
find a muscle-building solution.
I entered college in the early 1980s, still skinny as a stick (embar- Holman, when he start-
rassed to admit that I worked out because I didn’t look like I did). ed training (above),
and his peak condition
Fortunately, research materials were plentiful at the huge university today at age 46.
I attended, the University of Texas at Austin, and I was able to find
some applicable physiological interpretations that spurred my prog-
ress—but only slightly. I was still rail thin, so I continued to plow
through books, abstracts and studies on anything even remotely
related to muscle hypertrophy. My obsession fueled a relentless
pursuit—that did eventually pay off.
After poring over reams of research material, I came across a phe-
nomenon that occurs when a muscle is stretched and then force-
fully contracted. So I began including for every bodypart at least one
exercise that had a full-stretch component (an animal study later, in
the ’90s, produced a 300 percent increase in muscle mass with only
one month of stretch overload—so I was on the right track!). I was
amazed at the growth spurt I got, but I knew there was still some-
thing missing. I didn’t start packing on real size until after I put the
other parts of the puzzle into practice—properly combining stretch exercises with
those that involve synergy, or muscle teamwork, and peak contraction/tension. The
end result was full-range-of-motion training that could be applied to every muscle
group. I soon found the perfect example of the principle in action, but I didn’t find
it in scientific abstracts.
Browsing through a muscle magazine, I noticed that Arnold used a similar ap-
proach for his favorite biceps routine: dumbbell curls for synergy, incline curls for
stretch and concentration curls for peak contraction/continuous tension. I tried
his program—with fewer sets because of my drug-free status—and I realized that
there was something almost magical about it. I used Arnold’s exercises for a month,
and soon my gym buddies started asking me to hit arm shots because my bi’s were
getting more peaked each week. They couldn’t believe it was the routine, but once
they tried it, they became believers. There was something very powerful about that
particular exercise combination (as you’ll see in this e-book).
With the help of some physiologists at U.T., I eventually put together programs
for each bodypart, prototype 3D Positions-of-Flexion workouts that pushed my
bodyweight close to 200 pounds. No, I wasn’t ripped at that bodyweight, but never-
theless it was an 80-pound gain from my starting weight—damn good for a drug-
free hardgainer—and I soon entered and won my first bodybuilding contest.
Since then I’ve refined the concepts and gotten a much bigger and better phy-
sique along the way despite my scrawny genes (I’m now ripped at 200 pounds, as in
the photo above). I also conducted an experiment with Jonathan Lawson in the late
’90s that kick-started his gains by packing 20 pounds of muscle onto his frame in 10
weeks. I’ll analyze and revise his pogram in this e-book so that you can make simi-
lar, or even better, gains and integrate relatively new concepts, such as X Reps, that
have allowed me, Jonathan and others across the globe to grow faster than ever. It’s
3D POF, with a size side effect from the fourth dimension. Are you ready? Fasten
your seatbelt and prepare for warp-speed muscle growth!
3D Muscle Building
3D Muscle Building was written to help you get closer to your physical potential
with sensible bodybuilding strategies. Weight training is a demanding activity,
however, so it is highly recommended that you consult your physician and have a
physical examination prior to beginning a weight-training program. Proceed with
the suggested diets, exercises and routines at your own risk.
Photography by Michael Neveux
Illustrations by Larry Eklund
Cover model: Jonathan Lawson
Copyright © 2006 by Homebody Productions

All rights reserved.
The material in this document may not be reproduced in whole or in part in

any manner or form without prior written consent from the publisher.
Homebody Productions
P.O. Box 2800
Ventura, CA 93002
www.3DMuscleBuilding.com
3D Muscle Building e-book
www.X-Rep.com
The Ultimate Mass Workout e-book
www.BeyondX-Rep.com
Beyond X-Rep Muscle Building e-book
www.X-tremeLean.com
X-treme Lean e-book
www.X-traordinaryAbs.com
X-traordinary Abs e-book
3D Muscle Building
CONTENTS
Chapter 1—3D POF: Weapon of Mass Construction....................5
Chapter 2—Jonathan Lawson’s 3D Size Surge............................11
Chapter 3—3D Calf Training.........................................................17
Chapter 4—3D Quad and Hamstring Training...........................23
Chapter 5—3D Chest Training......................................................27
Chapter 6—3D Back Training.......................................................31
Chapter 7—3D Shoulder Training................................................35
Chapter 8—3D Arm Training........................................................39
Chapter 9—3D Abdominal Training............................................45
Chapter 10—3D POF Overview....................................................49
Chapter 11—3D Muscle-Fiber Analysis.......................................55
Chapter 12—3D Warmup: Prelude to Mass................................59
Chapter 13—3D Mass X-plosion..................................................63
Chapter 14—3D Muscle-Size F/X Training.................................75
Chapter 15—3D Muscle-Size Q&A..............................................89
3D Muscle Building
3D
Muscle Building
1) Midrange 2) Stretch 3) Contracted
3D Muscle Building
1 3D POF:
Weapon of
Mass Construction
3D Muscle Building
What is Positions of Flexion? You saw some hints in the introduction—it’s a
three-dimensional full-range muscle-building protocol that can help you build
mass quickly. It’s packed as much as 20 pounds of muscle onto bodybuilders’
frames in as little as 10 weeks. Bodybuilders all over the world have found it to
be a straightforward, scientific training approach that’s based on muscle func-
tion rather than convention, and it’s extremely efficient (no wasted effort, which
means shorter workouts!). Once you light the short POF fuse, you’ll get more mass
bang for your effort buck than you’ve ever experienced before—if you don’t abuse
its power. It’s truly a weapon of mass construction.
POF shows you how to choose exercises that train each muscle through its
entire range of motion, or ROM, to trigger extraordinary fiber recruitment at every
workout. That means faster, more complete muscle development from fewer
sets. Don’t misunderstand: Full-ROM training isn’t doing an exercise through its
complete stroke, which is normally what you think when “full-range training”
is mentioned; instead, it’s training each muscle with the right exercises, so that
with one you hit the target from a full-stretch position, with another you blast
the contracted position with continuous tension, and you also hit one position in
between, usually with a compound, or multijoint, exercise, to get power-packed
muscle synergy. In other words, the 3D approach allows you to work a muscle’s full
arc of flexion—and build mass fast! You’ll feel it happening!
Achieving full ROM for a muscle may take one, two or three exercises (some-
times one exercise can cover two arcs of flexion), but it never takes more than
three to get the job done—one each for the stretch, midrange and contracted
positions. That complete multi-angular attack develops fuller muscles by trigger-
ing more fibers to fire—which may startle you the first time you try it if you’re new
to 3D POF.
In fact, many bodybuilders express their surprise, even shock, after putting it
to the test, commenting that they thought their skin might tear because the in-
flux of blood was so fast and furious. That’s a direct result of the extreme muscle
fiber recruitment you get when you train a target muscle through a full range
of motion—an immediate size surge via a full-blown pump. The target muscles
get so much stimulation that there’s a massive blood flow to the area after only
a few sets. It’s a condition bodybuilders strive for—and not just because Arnold
compared it to an orgasm in “Pumping Iron.” The pump can be a signal that the
muscle has been stressed enough to grow, it helps create an environment in which
more of the muscle fibers can fire (occlusion research proves that) and it can also
help stretch the fascia, the muscle-fiber encasements, that can restrict growth if
they’re left to remain tight.
Let’s start with a perfect example of 3D POF, Arnold’s biceps routine—barbell or
dumbbell curls, incline dumbbell curls and concentration curls. It hits the target
from three dimensions, or key positions/angles, for complete ROM:
•Biceps midrange: upper arms slightly in front of the torso. Barbell, dumb-
bell or cable curls hit the midrange position and train the biceps with synergy
from the front delts. When muscles work together, the overload and fiber activa-
tion are much greater in most cases.
•Biceps stretch: arms angled back behind the torso. Incline dumbbell curls
hit the stretch position and activate the myotatic reflex due to extreme biceps
elongation, which heightens muscle fiber stimulation. (More recent studies
link stretch overload to hyperplasia, or fiber spitting, with one achieving a 300
percent increase in animal muscle tissue after only 30 days of stretch-induced
stress!)
•Biceps contracted: arms up and away from the torso. Concentration curls
3D Muscle Building
hit the contracted position with resistance at the point of maximum contrac-
tion, but that contracted position is actually the target muscle’s weakest point.
The real key to contracted-position effectiveness is continuous tension, no
rest during the set, which blocks blood flow to the muscle. That occlusion is a
powerful anabolic stimulus and also produces a potent anabolic jolt after the
heightened fiber activation created by the stretch-position movement.
Once you understand the full-range concept, you can see why POF works and
why it creates a skin-stretching pump in only a few sets. You totally stimulate the
muscle fibers by triggering the stretch reflex in a routine that trains each bodypart
through its complete arc of flexion. Muscle physiology dictates that full ROM and
the myotatic reflex, along with occlusion and muscle synergy, can combine to
ignite an extreme hypertrophic adaptation.
Okay, let’s start from the top—or the middle,
in this case—with the POF midrange position,
where you get the most fiber involvement.
Midrange. The first exercise in a standard
POF approach is a midrange movement. The
mass-building exercises, as they’re known,
train the majority of the target-muscle fibers
with heavy weight—giving them max-force
overload—so it makes sense to give them pri-
ority most of the time. These core exercises are
so powerful for good reason: Midrange move-
ments involve muscle teamwork, which means
that a number of muscle structures gang up to
move the weight, with the target muscle as the Squat:
prime mover, or leader of the pack. For ex- Quadriceps
ample, the squat is a midrange exercise for the midrange
quads, and the glutes, hamstrings, lower back movement.
and even calves get in on the action to help the
quads power up heavy iron for tremendous front-thigh overload.
You can see why these exercises are at the core of every POF routine—they
build mass, plain and simple. Here’s a list of some of the best midrange move-
ments for each bodypart:
Quads: squats
Hamstrings: feet-forward Smith-machine or hack squats
Calves: weight-bearing cardio (treadmill, hill setting),
knee-extension leg presses
Lats: V-handle chins, parallel-grip chins or pulldowns to the front
Midback: trained with lat midrange—or behind-the-neck pulldowns
Delts: overhead presses (anterior/medial heads), upright rows (medial head)
Chest: bench presses, decline is best, or wide-grip dips
Biceps: barbell curls or close- undergrip pulldowns or chins
Triceps: lying extensions or close-grip bench presses (slight decline is best on
both) or elbows-flared pushdowns or dips
Abdominals: incline kneeups
Synergy allows you to ignite tremendous firepower because muscles work most
efficiently as part of a team. It’s the way the body is designed to function. POF
midrange movements all have synergy, and you can build impressive muscle size
and strength in each bodypart just by using them alone (there are suggestions in
3D Muscle Building
chapter 11 on how trainees pressed for time can build
mass with only two sets of a midrange move for each
bodypart, nothing more); but you can get even better
results when you follow your midrange exercises with
movements that target the stretch and contracted posi-
tions.
Stretch. Stretch-position movements, the second
exercise in standard POF protocol, are excellent at
activating the myotatic reflex. Training the target body
part at its maximal point of elongation—for example,
incline curls for the biceps or overhead extensions for
the triceps—can force an emergency response from the Sissy squat: Quadriceps
target muscle and bring new fibers into the action, ones stretch movement.
the midrange movement may have missed—and that
means a bigger, better growth response. Here’s how the phenomenon is defined in
the book Explosive Power, published by Health For Life:
“The stretch reflex originates deep inside each muscle fiber with a structure
called the muscle spindle. The muscle spindle is a complex construction of
muscle protein, fluid and nervous system receptors. Within this structure is a
special type of muscle fiber that does not have the contractile qualities nor-
mally associated with muscle. These special fibers, called intrafusal fibers, are
wrapped with nerve cells that relay information from muscle to the central
nervous system. When a muscle is stretched quickly, the tension in the intra-
fusal fibers stimulates these nerve cells, sending messages out to the central
nervous system at great speed. In response, the central nervous system triggers
a muscle reflex that generates a fast and powerful contraction. This myotatic, or
stretch, reflex is a protective mechanism that provides an extra burst of strength
to resist force encountered suddenly. When the reflex is triggered, a very large
proportion of the muscle’s fibers suddenly contract.”
When you use a stretch-position exercise, such as flyes for the chest or pull-
overs for the lats, the target muscle reacts with an emergency response, which can
cause more muscle fibers to fire. The reason an emergency reaction occurs is that
you’re training the muscle in a somewhat vulnerable position—at a point of full
elongation.
By activating more fast-twitch fibers in the target muscle, you stimulate faster
development. Stretch-position exercises are also believed to trigger more anabolic
hormone release, such as IGF-1 (and don’t forget about the possibility of fiber
splitting) and more force production, but not as much as midrange exercises.
Here’s a list of stretch-position exercises for each muscle group:
Quads: sissy squats

Hamstrings: semi-stiff-legged deadlifts (a.k.a. Romanian deadlifts)
Calves: donkey calf raises or leg-press calf raises
Abs: cable crunches with low-back support or Ab Bench crunches
Chest: dumbbell flyes
Lats: pullovers
Midback: close-grip cable rows or one-arm dumbbell rows
Delts: incline one-arm laterals or one-arm cable laterals
Biceps: incline curls
Triceps: overhead extensions or cable pushouts (in a forward-lunge position)
You’ll really feel these exercises in the target muscle, especially when you do
them after a big midrange movement. The pump and burn will be unreal—and in
some cases almost unbearable, especially if you add an extended-set technique
for ultimate fiber recruitment like X Reps (more on that later).
3D Muscle Building
To finish off the target muscle and complete the
full-ROM chain, you follow the stretch-position exer- Leg extension:
Quadriceps
cise with a contracted-position movement for that final
contracted
growth jolt (although keep in mind that in some POF
movement.
programs you don’t work all positions at every work-
out; you can train midrange and stretch at one session
and midrange and contracted at another).
Contracted. The last exercise in a standard POF
bodypart routine is the contracted-position move-
ment, which trains the target muscle group at the point
of complete contraction with resistance and con-
tinuous tension—for example, leg extensions for the
front thighs after squats (midrange) and sissy squats
(stretch). An exercise with resistance in the completely contracted position is the
best way to finish off a target muscle after as many fibers as possible have been
activated with the midrange- and stretch-position movements. Most bodybuilders
instinctively crave a final squeeze on a pumped muscle to finish it off, and con-
tracted-position exercises provide that—but they do much more. The continuous
tension also maxes out the pump for that skin-as-tight-as-a-drum feeling. That
excessive fullness is due to occlusion, which essentially creates a bodypart blood-
bath immediately after. Here’s a quote from Beyond X-Rep Muscle Building that
hammers home the importance of the occlusion phenomenon:
“Rob Thoburn, muscle-science researcher, has been corresponding with
Japanese scientists who have been experimenting with Kaatsu, or occlusion,
techniques. Thoburn reported that Takashi Abe, Ph.D., got a 7 percent increase
in quadriceps cross-sectional area in four months with standard training, but
when he used occlusion, he got an 8 percent increase in cross-sectional area—
in only two weeks! That’s right, better results in about one-eighth the time—two
weeks as opposed to 16 weeks. That’s about an 800 percent increase in gains
when blood flow was impeded. Wow! You can see why the biggest bodybuilders
include continuous-tension sets in their routines—they force blood out of the
muscle and create those mass-and-strength-increasing occlusion effects.”
Here’s a list of contracted-position exercises for each muscle group:
Quads: leg extensions

Hamstrings: leg curls
Calves: standing calf raises
Abs: crunches
Chest: cable flyes, cable crossovers or pec deck flyes
Lats: stiff-arm pulldowns or machine pullovers
Midback: bent-arm bent-over laterals
Upper midback (upper traps): shrugs
Delts: lateral raises
Biceps: concentration curls or double-biceps cable curls
Triceps: one-arm pushdowns or kickbacks
The underlying concepts of 3D POF are simple: If you hit a muscle from three
specific angles that cover the full range of motion of that muscle, you stimulate
more fibers and create a number of anabolic cascades in the body. No wonder it
takes so few sets to trigger an extraordinary mass response with POF! Remember,
the key point is that the angles you cover with your chosen exercises should com-
plement one another so together they complete the full-ROM chain. Using triceps
as an example, decline close-grip bench presses (midrange), overhead extensions
(stretch) and kickbacks (contracted).
3D Muscle Building
Each position can involve different fibers and different recruitment patterns,
producing full, extreme development quickly. Exciting stuff, especially to the
hardgaining bodybuilder with genetics similar to mine when I started. Here’s a
quote from Designing Resistance Training Programs by Steven J. Fleck, Ph.D., and
William J. Kraemer, Ph.D., two of the most respected researchers in the strength-
training field, that corroborates this multiangular mass-building approach:
“If the body position is changed, the order of recruitment can also change
(Grimby and Hannerz 1977). The order of recruitment can also change for
multifunctional muscles from one movement or exercise to another. Recruit-
ment order in the quadriceps for the performance of a knee extension is dif-
ferent from that for a squat. The variation in recruitment order provides some
evidence to support the belief that to completely develop a particular muscle it
must be exercised with several different movements or exercises.”
Advanced bodybuilders do more than one exercise per bodypart for that very
reason—to develop as many fibers as possible to extraordinary levels. Keep in
mind, however, that a lot of advanced bodybuilders use the shotgun approach
when it comes to multiangular training, with no rhyme or reason to their exercise
selection, which can lead to overlap, wasted effort and overtraining if you don’t
have pharmaceutical help (that’s the reason so many use steroids—to recover and
grow from the excessive training they think they need to “cover all the angles”).
Full-range-of-motion POF works because it produces almost complete target-
muscle stimulation with the minimal amount of work. If you’re still not convinced
multiangular training is necessary, consider the following quote from Jaci Van
Heest, renowned exercise physiologist at the United States Olympic Training Cen-
ter in Colorado Springs, Colorado:
“Muscles contract when tiny levers on myosin, a muscle protein, fit into
grooves on actin, another protein, and push it forward exactly like a ratchet
wrench. But myosin can latch onto actin in any of several positions, not all of
them ideal. Only when the myosin heads are in the right register can the mus-
cle have the optimal tension. But optimizing every actin-myosin pairing is less
an achievable goal than a Platonic ideal.” (Newsweek, July 22, 1996: “How High?
How Fast?”)
You need more than one exercise to optimize as many actin-myosin pairings in
the target muscle as possible. A midrange-, stretch- and contracted-position exer-
cise for each muscle gets you there, triggering extraordinary growth. If you haven’t
quite grasped the concept, don’t worry: You’ll see specific 3D POF bodypart rou-
tines in the coming chapters—updated programs you can start using at your very
next workout for exciting new muscle gains!
If you’ve never used it, be prepared for some unusual soreness—and some
exciting new muscle size. You’ll soon see why 3D POF is becoming an integral part
of so many successful bodybuilders’ training arsenals the world over. In the next
chapter you’ll get an inside look at what it did for Jonathan Lawson the first time
he tried it—almost 20 pounds of muscle in 10 weeks! He built his muscular base
structure in two months, not two years! You’ll see his before and after photos in
the next chapter—a twig-to-big transformation. Could it do the same for you?
10 3D Muscle Building
2
Jonathan Lawson’s
3D
Size Surge
3D Muscle Building 11
Jonathan Lawson has been my training partner since the late ’90s when he be-
came our beta-test subject for 10-Week Size Surge, a weight-gain program by IRON
MAN Publishing. It was his first experience with 3D POF. Results: He gained an
amazing 20 pounds in that short period, most of which came during the second
five-week 3D POF phase.
He used two workouts for five weeks each. The first was a basic anabolic-primer
program that had him work arms directly on Wednesday, along with deadlifts,
calves, abs and forearms. Monday and Friday were the same—legs and upper-
body work, no direct arm training, ab work or deadlifts.
The second five weeks, when he made his best gains, he used a 3D POF pro-
gram—he trained every other day, alternating the workouts. His story is interest-
ing, and inspiring, so I’ll let him tell it…
“Like most teenagers who start bodybuilding, I wanted to be so big and muscu-
lar that jaws would drop when I walked on a beach. Whether you’re young or old, a
muscular physique is a great way to get noticed and elevate self-esteem. I also had
dreams of competing in the sport of bodybuilding. After I’d been lifting weights
for a few years and had progressed to a respectable level of size and strength, that
dream seemed to be a little closer, but many told me I needed “extra” help to get
there. I didn’t listen. I refused to resort to bodybuilding drugs. They were out of the
question (and still are) for me because the rewards simply weren’t worth the risk. I
decided to rely solely on training and nutrition.
“At age 19 I entered my first contest—with lots of prodding from friends and
family. I didn’t place well, which I expected because I knew I needed more muscle
size if I
wanted
10 Weeks, to make
with 3D POF. a strong
showing. I
entered any-
way, primar-
ily for the
experience
that would
help me in
later con-
tests once I
achieved my
goals—with-
out drugs.
I keep em-
phasizing
Above left: Jonathan Lawson Now, with my drug-
before he began the 10-Week 3D POF free status
Size Surge program with 3D and X because, as
POF. He weighed a soft 191. Reps. any com-
Above right: 10 weeks later petitive
he weighed 209—almost a bodybuilder
20-pound gain—still soft but knows, the
much more muscular. Today thought
(right) his ripped weight is of using
about 209, thanks to 3D POF anabolic
refinements and new tech- steroids—as
niques like X Reps. (No ste- well as the
roids, no photo retouching.) “what if”
possibilities—are always there. The bodybuilders at my gym who used such drugs
continued to tell me I couldn’t compete successfully without them. I tried not to
listen, but their words echoed through my mind almost daily. Rather than suc-
cumb to the temptation, however, I used their words to fuel my workout intensity.
They only made me stronger in my conviction that I could do it drug-free.
“While I did improve my physique, the real size I was seeking didn’t materialize
no matter what I tried. I began to think that the drug users at the gym were right,
that it was impossible to build exceptional size and strength without anabolic ste-
roids. Rather than risk my health and convictions, I let my training gradually slack
off and fall by the wayside. By the time I was 21, my bodyweight had leveled off at
a soft 190 pounds at 5’11”, and I began to refocus my priorities.
“As chance would have it, I got a job in the product division of IRON MAN mag-
azine and met Steve Holman, the editor in chief. He told me he had developed
programs that could add pounds of muscle to just about anyone’s frame in a few
months. Talking to Steve motivated me to start training hard again, and here’s the
real kicker: I then convinced him to train with me. When he agreed, I felt a wave of
motivation unlike any I’d ever felt before. Steve had developed the 3D Positions-
of-Flexion muscle-building system, so I had a good feeling that he could help me
take my muscle size and strength over the top.
“Steve wanted me to be the test subject for his 10-Week Size Surge program, so
that motivated me even more. I trained hard, ate well and consistently and fo-
cused on doing my best at every workout. Here are the two programs I used:
Phase 1: Monday
Five weeks; first week stop a rep or two short of failure on all work sets.
Exercise Poundage x Reps

Squats*, 2 x 7-9
Leg extensions, 1 x 7-9
Semi-stiff-legged deadlifts*, 1 x 7-9
Leg curls*, 1 x 7-9
Bench presses*, 2 x 7-9
Flat-bench flyes, 1 x 7-9
Incline dumbbell presses, 2 x 7-9
Chins or pulldowns*, 2 x 7-9
Bent-over rows*, 2 x 7-9
Dumbbell presses*, 2 x 7-9
Dumbbell upright rows, 2 x 7-9
Leg press or donkey calf raises, 2 x 12-18
*Do one to two light warmup sets with about 50 percent of your work weight
on the first and 80 percent on the second prior to your two work sets.
Phase 1: Wednesday

Deadlifts*, 2 x 7-9
Standing calf raises, 2 x 12-18
Barbell curls*, 2 x 7-9
Concentration curls, 2 x 7-9
Lying triceps extensions*, 2 x 7-9
Pushdowns or kickbacks, 2 x 7-9
Wrist curls, 1 x 12-18
Hammer curls, 1 x 7-9
Incline kneeups, 2 x 7-9
Ab Bench crunch pulls, 2 x 7-9
Phase 1: Friday

Squats*, 2 x 7-9
Leg extensions, 1 x 7-9
Leg curls, 2 x 7-9
Seated calf raises*, 2 x 12-18
Bench presses*, 2 x 7-9
Incline dumbbell presses, 2 x 7-9
Chins or pulldowns*, 2 x 7-9
Dumbbell presses*, 2 x 7-9
Dumbbell upright rows, 2 x 7-9
“Two-day and a four-day alternate approaches that use the ultimate exercise for
each bodypart are outlined in The Ultimate Mass Workout e-book.
“The gains really started piling up during the second five weeks after I started
the 3D POF phase of the SS program because it’s more thorough in the muscle-
fiber activation department. Here’s the workout I used. (An updated revised ver-
sion appears in Chapter 10):
Phase 2
Workout 1
•Quadriceps
Midrange: Squats*, 2 x 7-9
Stretch: Sissy squats, 1 x 7-9
Contracted: Leg extensions, 2 x 7-9
•Hamstrings
Midrange & Stretch: Semi-stiff-legged deadlifts*, 1 x 7-9
Contracted: Leg curls, 2 x 7-9
•Calves
Stretch: Donkey calf raises, 2 x 12-18
Contracted: Standing calf raises, 2 x 12-18
•Lower chest
Midrange: Bench presses*, 2 x 7-9
Stretch & Contracted: Crossovers, 1 x 7-9
•Upper chest
Midrange: Incline dumbbell presses, 2 x 7-9
Stretch & Contracted: Incline cable flyes, 1 x 7-9
•Triceps
Midrange: Lying triceps extensions, 2 x 7-9
Stretch: Overhead extensions, 1 x 7-9
Contracted: Dumbbell kickbacks, 1 x 7-9
Workout 2
•Lats
Midrange: Pulldowns to the front*, 2 x 7-9
Stretch & Contracted: Machine pullovers, 2 x 7-9
•Midback
Midrange: Behind-the-neck pulldowns*, 2 x 7-9
Stretch: One-arm dumbbell rows, 1 x 7-9
Contracted: Bent-over bent-arm laterals, 2 x 7-9
•Upper traps
Stretch & Contracted: Forward-lean shrugs, 2 x 7-9
•Deltoids
Midrange: Dumbbell upright rows*, 2 x 7-9
Stretch: Incline one-arm laterals, 1 x 7-9
Contracted: Lateral raises, 2 x 7-9
•Biceps
Midrange: Dumbbell curls*, 2 x 7-9
Stretch: Incline dumbbell curls, 1 x 7-9
Contracted: Nonsupport concentration curls, 1 x 7-9
•Abdominals
Midrange & Lower Contracted: Incline kneeups, 1 x 7-9
Stretch & Upper Contracted: Ab Bench crunch pulls, 2 x 7-9
*Do one to two light warmup sets with 50 percent of your work weight on the
first and 80 percent on the second prior to your two work sets.
“Since my initial 3D POF experience, there have been refinements, as Steve

will explain in the forthcoming chapters—and, as I said, he will outline a new and
improved version of the above every-other-day split routine in Chapter 10. Even
though the above program wasn’t perfect, the every-other-day 3D training got me
some ferocious results! To say I was shocked is putting it mildly. My muscle size
took a radical leap. Here are some of my stats:
Start
Bodyweight: 191 pounds
Bodyfat: 11 percent (according to the AccuMeasure calipers)
Arms: 16 3/4 inches
Waist: 33 inches
Thighs: 25 1/2 inches
Squat: 205 x 8
Bench press: 200 x 10
10 Weeks later
Bodyweight: 209 pounds
Bodyfat: 10 percent (according to the AccuMeasure calipers)
Arms: 18 inches
Waist: 32 inches
Thighs: 27 inches
Squat: 335 x 7
Bench press: 290 x 6
“I added almost 20 pounds in 2 1/2 months. My bodypart measurements and

strength increases also amazed me: arms, up 1 1/4 inches; thighs, up 1 1/2 inches;
waist, down one inch; bench, up from 200 x 10 to 290 x 6; squat, up from 205 x 8
to 335 x 7. Unbelievable—and I did all that in 10 weeks with no steroids, just hard,
sensible training, a regimented eating schedule and a few choice supplements.
Considering my sputtering progress in the past, these gains were miraculous.
“Adding new muscle that quickly felt incredible. Thanks to the IRON MAN
Training & Research Center, Steve Holman and 3D POF, I’ve been very success-
ful in my bodybuilding endeavors since my initial Size Surge odyssey. In fact,
with many of the refinements you’ll read about in this e-book, such as new POF
bodypart programs, X Reps and X-hybrid techniques, I’ve achieved the physique
I’ve always dreamed of having—hard and ripped at around 210 pounds (note that
I had 10 percent bodyfat at that weight after the 10-week program, but new in-
novations, like X Reps, have helped me go above and beyond that)! And my arms
measure well over 19 inches now. I’ve even made the cover of IRON MAN. Never-
theless, I’m striving to be even better, which is what bodybuilding is all about.
“I’m positive that once you try 3D POF, especially the new revised programs
along with X Reps, and channel your motivation, you’ll make some of the best
gains of your training career. Maybe even take your physique into the fourth di-
mension!”
Note: Chapters 3 through 9 will analyze and update Jonathan’s 3D POF body
part programs individually. If you’re not into training analysis, and/or you just
want the complete updated workout, see Chapter 10.
3 3D
Calf Training
•Jonathan’s 3D Size Surge Calf Routine
Stretch: Donkey calf raises, 2 x 12-18
Contracted: Standing calf raises, 2 x 12-18
Jonathan readily admits that he wasn’t satisfied with his

calf growth during his 3D Size Surge transformation—which
may be why we didn’t bother measuring them. The real
problem with building calves in the gym during a weight-
training routine is that all the calf exercises are single-joint
isolation—either contracted position (standing calf raises)
or stretch position (donkey calf raises or leg presss calf
raises), as in Jonathan’s program above. You need midrange (multi-joint) work, as
this scenario demonstrates...
I was driving to work one day, and there was a huge bicycling event going on.
There were hundreds of cyclists strewn out for miles in the bike lane pedaling
away. Since I’m a bodybuilder, I noticed immediately that almost all of them had
pretty darned good calves—total development throughout both heads. And some
of those calves were strikingly good with bodybuilding-type detail. Even most of
the skinniest guys—and even girls—had impressive lower-leg development.
The question is, Why? They aren’t up on their toes during their rides. They never
do full calf-raise-style reps that peak contract the muscle—and their calves never
work through the full range. Their knees never even lock out, which is supposed
to be how to fully engage the calves. Then the reason hit me right between the
eyes as I observed how they were pedaling and their foot positions. Cyclists are
essentially doing partial movement at the ankle as their foot pulses in the gastrocs’
semistretched position to push down the pedal—and the quads are involved for
muscle synergy. The funny thing is, most of these athletes could care less about
great calves. And the sad thing is, most bodybuilders suffer through endless excru-
ciating full-range isolation exercises that emphasize peak contraction—and the
majority of those bodybuilders have less-than-impressive calf development.
There are two morals to this story:
1) Most leg-oriented cardio is midrange work for your calves. Running is good,
biking is probably better because there’s a bit more continuous tension, and
treadmill walking and running on a machine that has hill settings is probably
best because there’s more resistance and more movement at the ankle (or you
can actually go outdoors and walk and run hills for real).
2) Don’t stop your sets of isolated calf raises just because you can’t reach the
top (that position is important, just not as critical as the semistretched point
near the bottom of the stroke); continue repping in the bottom range, fighting
the burn and blasting out partials at the sweet spot, a.k.a. X Reps (more on that
extended-set technique in an upcoming chapter).
You could add inches of raw muscle to your calves in a very short time just by
following those two recommendations, but to be more precise, your calf workout
with weights should be specific. If you cover midrange work with your cardio, you
still have two positions left (we’ve created a midrange calf exercise you can do in
the gym if you’re not doing cardio or your cardio is not giving you enough mid-
range stimulation, which I’ll explain in a moment). Here they are:
Stretch: You achieve this position at the bottom of a donkey calf raise—calves
stretched off a high block, toes pointed slightly inward, knees locked and torso
at a right angle to the legs. You should feel an uncomfortable pull on the gas-
trocnemius muscles in this position. Leg press calf raises are also a stretched-
position exercise for the calves, but your torso must be bent at 90 degrees to
your legs.
Contracted: You reach total contraction at the top of a standing calf raise—up
on toes, torso and legs in line, or on the same plane, and toes pointed slightly
outward. In this position you can flex the calf, but you must realize that you can
lose tension in the top position (more on that in a moment).
But there’s a little more to it than just covering all the positions, or angles:
Higher reps. The calf is one of the densest muscle groups in the human mus-
cular system. In other words, there are more fibers per square inch of calf muscle
than there are in other muscles. And the majority of those fibers are endurance
oriented, even the fast-twitch ones. There is more on muscle fibers later. Right
now just understand that reps in the 15 to 25 range are best because they hit the
fast-twitch fibers that have a high endurance component. Tension times for your
straight sets of calf work should be about 45 seconds to one minute.
Feel. As with any muscle group you must put your mind into the muscle and
avoid bouncing and/or throwing the weight. Rep speed is also important. One to
1 1/2 seconds up and the same speed for the down stroke is about right. But feel is
more than just control; it’s also about continuous tension: You should not rest the
muscle at the top or bottom of any rep. (Here comes some controversy…)
You’ve no doubt read over and over that you should do your standing calf raises
from full stretch to complete contraction at the top. “Get high up on your toes and
then try to go higher.” Sounds like good, logical advice—till you analyze the move-
ment and corresponding muscle tension.
Your calves get so much work every day that they’ve learned how to rest—to
cheat, or divert, tension onto other muscles and/or joints whenever possible.
That’s why your knees want to bend and your butt wants to move back when you
do standing calf raises—your calves are trying to divert a lot of the load onto your
knees, quads and hips.
At the top of a standing calf raise, tension is diminished due to bone support.
No, it’s not in a straight line, like at the top of a bench press or squat where the tar-
get muscle can completely relax, but it’s a lot like pushdowns, where tension does
fall off and you can lose some of the occlusion, or blood-blockage, effects that are
so important for max-growth stimulation.
And what about the bottom? It’s very easy to rest your calves down low because
tendons and ligaments in the foot and ankle can absorb a lot of the load and sus-
pend your heel. That means less tension on your calves at the very bottom as well
as at the very top of a standing calf raise. Do you see where this is going?
It may be that the best way to get more extreme calf growth with standing-calf
movements is to just do the middle range of the stroke on most sets. Move from
the semistretched point, the bottom where your heel moves slightly below the
foot support, and drive up to just below the highest “lockout” point. That will keep
max tension on the gastrocs as you pound out pistonlike reps. (Remember the
cyclist example above? That’s exactly the range they get when they pedal.)
And guess what? That’s exactly how Mr. Olympia Ronnie Coleman and Olympia
runnerup Jay Cutler do most of their calf work—and their calves are huge! They
rep through the middle range, never reaching the lowest or highest points on the
stroke. Cutler even does X Reps, or short pulse/pauses at the semistretched point,
between reps or groups of reps to emphasize that critical max-force point (there’s
more on that in the Beyond X-Rep Muscle Building e-book; if you’re interested in
an analysis of how the champs train, check it out).
Okay, back to the cyclists: I discussed earlier how so many of them have full,
defined calves. If you think about how the calves work when pedaling a bike, it’s
all middle-range work—from a slightly heel-up position at the top of the stroke
to a slightly heel-down, semistretched-point finish at the bottom. There are two
ways to take advantage of that:
1) Use the knee-extension leg press calf raise as your midrange-position calf
exercise. Position yourself on a leg press with only the balls of your feet on the
foot plate, your knees locked. Lower the weight by allowing your feet to come
toward you as you simultaneously unlock your knees. From that slight bent-
knee position, and your feet in the stretch position of a calf raise, simultane-
ously push your knees to lockout and your feet to the top calf-raise position.
Then lower your feet and bend your knees at the same time again to power out
another rep. Do not pause at the top or bottom—keep your calves firing with a
pistonlike cadence.
2) Try working the middle range on the last set of standing calf raises (contract-
ed-position exercise) to keep max tension on your gastrocs throughout (shoot
for 15 to 25 pistonlike reps). And when you can’t get anymore of those middle-
range reps, pulse at the semistretched point, where your heels are just below
the foot support, to supercharge the anabolic surge (X Reps).
As for stretched-position exercises—strict donkey calf raises and leg press calf
raises—you should use full-range movement on those. The bent-at-the-waist
position forces tension to remain on the gastrocs at the top, preventing a lot of
bone support. As for the bottom, that’s the stretch position, and you already know
the crucial importance of that (more anabolic hormone release and a 300 percent
increase in animal muscle mass in one month!).
Soleus. Developing this muscle that lies under the gastroc gives them a fuller
appearance and makes the area between the gastrocs and the ankle meatier. A
developed soleus will give the illusion of a lower gastrocnemius and help to some-
what diffuse a high-calf appearance. The soleus is considered more of a power
muscle, different in that regard from the more endurance-oriented gastroc. That
means slightly lower reps are best; however, the stroke is short, so each rep only
lasts about two seconds. Shoot for 15 reps on most sets to reach 30 seconds of ten-
sion time. The best exercise for soleus development is seated calf raises.
Here’s an example of a solid updated 3D POF calf routine:
3D POF Calf Routine

Gastrocnemius
Midrange: Knee-extension leg press calf raises, 2 x 15-20
(See description above; you use knee flexion and
extension to help your gastrocs drive the weight
up on leg press calf raises, no pauses.)
Stretch: Donkey calf raises or leg press calf raises, 2 x 15-25

(Point your toes in slightly for maximum stretch,
and at the bottom, semistretched point, use a quick
twitch to engage more fibers. Do not pause at the
top or bottom of the stroke.)
Contracted: Standing calf raises or hack machine calf raises, 1-2 x 15-20
(Point your toes out slightly and pause at the top of each
rep for at least a one count for maximum contraction on
the first set. On the second set, move through the middle
of the stroke only and do not pause at the top or bottom.)
Soleus
Contracted: Seated calf raises, 2 x 12-15
(Point your toes straight ahead and do full-range
reps on the first set—from full stretch to complete
contraction. On the second set do the middle range only,
no pause at the top or bottom of the stroke.)
Note: You work the soleus muscles’ midrange position during cardio and knee-
extension leg press calf raises.
Remember, in Jonathan’s Size Surge calf routine he only did donkey calf raises
and standing calf raises. He was only working the stretch and contracted posi-
tions. With the above routine he could’ve made bigger and better lower-leg
gains—even without the seated calf raises (the soleus muscles get trained with
midrange gastroc work). Why? Because the above routine works the calves from
all angles and really gets the nutrient-rich blood pumping better and quicker than
just about any calf program out there. If you have stubborn calves, give this no-
bull 3D POF approach a try and watch in amazement as your calves mature into
full-grown heifers.
More Calf-Growing Details
Neither me nor Jonathan has genetically superior calves, so anytime one of us
starts getting exceptional lower-leg size, we try to figure out what triggered it and
log it so we never forget. During the summer months we usually get a size uptick
in our lower legs thanks to more cardio (remember, that’s midrange calf work)—
but last year Jonathan’s calves got even better than the year before on about the
same amount of cardio. They looked almost an inch bigger. It didn’t make sense.
Sure, he was riding the exercise bike as he did the previous year, and we intro-
duced a number of X-Rep hybrid techniques into our workouts for the first time
(like X Fade and Double-X Overload), but I was doing the same routine and also
running and riding an exercise bike as well. Were Jonathan’s calves just respond-
ing better to the X-Rep hybrid techniques? After all, my calves were only margin-
ally better than the year before from the new X strategies, while Jonathan’s were
much better—more size and shape and crawling with vascularity. It was a mystery
that we chalked up to better genetics.
Then, lo and behold, we noticed an item in IRON MAN magazine on barefoot
squat workouts. Why did the author (Pavel) suggest ditching the shoes for squats?
Because of the extensor reflex. Training legs barefoot apparently causes leg mus-
cles to contract much better due to pressure on the soles of the feet.
Ah ha! We recalled that early in the summer Jonathan had purchased some
lighter running shoes to work out in. Could that have had something to do with
his new calf size? He’d previously been working out in more cushioned, heavier-
soled footwear on leg day. It was worth a test, so I ditched my thickly cushioned
basketball shoes for the new minimalist running shoes—even less padding than
Jonathan’s. And I noticed better leg workouts immediately due to firing the ex-
tensor reflex. Then I remembered that legendary trainer Vince Gironda used to
demand that people at his gym train calves barefoot. (We heard he even threw
some people out for not taking his advice, so he was serious!) He knew it made a
striking difference in results, although he probably didn’t know about the exten-
sor reflex. He chalked up his knowledge to decades of experience, saying it was a
waste of time to train calves wearing shoes.
Well, unfortunately it’s taken me decades to figure it out also. I always thought
Vince was just being a little eccentric (or that maybe he had a foot fetish). I didn’t
think that such a small detail could make such a striking difference—till I actually
tried it, inadvertently. Now we’re both sold on the idea, and we’re both suddenly
building more calf size—and it appears our quad size is improving as well.
The minimalist shoes I switched to were Nike Free running shoes, advertised
as “like running barefoot.” They are the new breed of running shoe, almost slip-
per-like with minimalist bottoms—the soles are lighter and heavily corrugated for
more freedom of foot movement. That’s as close to barefoot as I want to go when
tossing around 45-pound plates (not to mention the sharp edges on some calf
blocks).
The reason those shoes are helping me build calf muscle may be because I
have to grip the calf block with my toes, which creates extra pressure on the inner
side of my feet. Trainees are usually advised to “come up on the big toe” for inner
calf development. I noticed immediately that the new shoes allowed that to hap-
pen more naturally, which is no doubt why I now have more inner-calf flare.
Another reason the lighter-soled shoes build calves: minimal rebound effect at
the key semistretched point, or X Spot, near the bottom of the stroke. End-of-set
X Reps are much more intense and calf specific, as there’s no recoil from thick
soles near the stretch point. The Nike Free shoes have slices all along the soles,
so it’s very close to training barefoot—just like the Iron Guru suggested, er um
demanded.
4 3D
Quad and Hamstring
Training
•Jonathan’s 3D Size Surge Quad Routine
Midrange: Squats*, 2 x 7-9
Stretch: Sissy squats, 1 x 7-9
Contracted: Leg extensions, 2 x 7-9
•Jonathan’s 3D Size Surge Hamstring Routine

Midrange & Stretch: Stiff-legged deadlifts*, 1 x 7-9
Contracted: Leg curls, 2 x 7-9
That is a pretty sound 3D POF quad program; however, his hamstring routine
is lacking midrange work. Doesn’t that occur on regular squats? Not much. MRI
studies suggest that to engage the hamstrings on squats, the feet must be out in
front of the torso, which means you need a Smith machine or a hack machine.
Let’s analyze the positions of each of those upper-leg muscle groups…
3D POF Thigh Strategy

Let’s start with the quads:
Midrange: Squatting or leg press movements take care of this position. Notice
that there’s no full stretch or peak contraction of the target muscles during these
exercises and that the hips (glutes) and hamstrings (to a minor degree) act in
tandem with the quads to move the weight. That’s muscle synergy, the hallmark of
a good midrange exercise.
Stretch: The bottom of a sissy, or limbo, squat—torso and thighs on the same
plane, calves almost flush against the hamstrings—places the quads in a full
stretch. (See illustration on the next page.)
Contracted: The top of a leg extension—torso and thighs at a right angle, lower
legs extended and knees locked—peak-contracts the quads. Note that there’s resis-
tance in the top position; however, this is the weakest spot on the exercise’s stroke.
Now for the hamstrings:
Midrange: The low-to-middle area of a feet-

forward Smith-machine front squat works this
position. If having the bar in front of your neck
is uncomfortable, you can do them with the bar
behind your neck—just be sure to keep your torso
upright throughout the exercise.
Stretch: The bottom of a semi-stiff-legged

deadlift, done with a flat back, puts the hamstrings
in a full stretch. (The bar should not go lower than
midshin level for lower-back protection.)
Midrange ham-
Contracted: The top of a leg curl—torso and string work:
thighs on the same plane, calves almost flush Feet-forward
against the hamstrings and feet flexed toward the Smith machine
shins—provides peak contraction for the hams. front squats.
Note once again that there’s resistance in the top
position, but that’s the weakest spot on the stroke
of this exercise.
A good, growth-inducing POF thigh routine

would look like the following. To promote maxi-
mum efficiency, the regimen also includes the
lower back. You work your lower back after thighs
and hamstrings to take advantage of the fact that
you already worked that bodypart’s midrange and
stretch positions with semi-stiff-legged deadlifts.
POF Thigh & Lower-Back Routine

Quads
Midrange: Squats, leg presses, front squats or
Smith machine squats, 2 x 10-12
(No pause at the top or bottom; stop short of
lockout on every rep to maintain tension on
your quads.) Limbo, or sissy, squats—torso and
thighs remain on the same plane
Stretch: Sissy squats, 2 x 10-12 throughout the set for extreme quad
(Don’t pause at the top or bottom, point of stretch at the low point. Also, rise
stretch, but instead use a quick twitch to only two-thirds of the way up to keep
tension on your quads.
reverse the movement; rise only two-thirds of
the way up to keep tension on the quads.)
Contracted: Leg extensions, 1-2 x 10-12

(Do go to the top, or peak-contracted position, on
each rep, but don’t pause; keep the lever-bar moving
for maximum occlusion, or blood-flow blockage.) Semi-stiff-legged deadlifts:
stretch-position work for the
hamstrings. If you are fairly
Hams flexible—and careful—you
Midrange: Feet-forward Smith-machine can go lower than what’s pic-
front or bar-behind-head squats, 2 x 10-12 tured, slightly below midshin.
(No pause at the top or bottom;
stop short of lockout on
every rep to maintain tension.)
Stretch: Semi-stiff-legged deadlifts, 2 x 10-12

(Don’t pause at the bottom, or point of stretch,
but instead use a quick twitch when the bar reaches
midshin level. Don’t go below that point, and pull
up to just above the knees. Also, keep a slight bend
in your knees, your back flat and the bar moving
close to your legs, not out in front of your feet.)
Contracted: Lying or standing leg curls, 1-2 x 10-12

(Do go to the top, or peak-contracted position,
on each rep, but don’t pause; keep the lever-bar
moving for maximum occlusion, or blood-flow
blockage.)
Lower Back
Contracted: Hyperextensions or lower-back machine, 1-2 x 10-12
(Do go to the top, or peak-contracted position, on each rep,
but don’t pause; keep moving for maximum
occlusion, or blood-flow blockage. Note: the top position
is when your back is flat, not arched.)
That’s about five sets for quads, five sets for hamstrings and one or two sets to
finish off the lower back. It’s a better program than Jonathan’s original Size Surge
routine because it includes midrange work for hamstrings. Does it work? Here are
photos of Jonathan’s quads and hams after using this revised 3D POF approach
that incorporated X Reps.
5 3D
Chest Training
•Jonathan’s 3D Size Surge Lower-Chest Routine
Midrange: Bench presses*, 2 x 7-9
Stretch and Contracted: Cable crossovers, 1 x 7-9

•Jonathan’s 3D Size Surge Upper-Chest Routine
Midrange: Incline dumbbell presses, 2 x 7-9
Stretch and Contracted: Incline cable flyes, 1 x 7-9
Not a bad 3D POF program; however, we’ve found that bench presses on a de-
cline or wide-grip dips are much better at developing the overall pectoralis major
than flat-bench presses. Also, we like to prioritize the upper chest area, as it’s more
difficult to develop than the lower and middle regions for most trainees.
As for the stretch-and-con-
tracted-position exercises, it’s
efficient to train two position
with one exercise. Incline cable
flyes are great for upper-pec
stretch- and contracted-posi-
tion work. Cable crossovers for
lower chest, however, are easy
to cheat on because of torso
instability. We now prefer to use
low cable flyes on a flat bench,
pulling the handles from out
to up and over the abdomen.
Those minor tweaks have done
great thing for Jonathan’s chest, as you can see from the above photo.
3D POF Pec Pumper

To reiterate the 3D philosophy, POF chucks the shotgun method of bodypart
training—working each muscle with an overabundance of exercises to “hit as
many angles as possible”—and instead uses a more pragmatic approach to drive
each bodypart to spectacular levels of development. So your first step in creating
the ultimate pec program for you is to observe the muscle itself. As you saw with
Jonathan’s program above, the pectorals each have an upper and a lower seg-
ment—the pectoralis minor and pectoralis major, respectively. Technically, the
pecs major muscle covers the entire chest area, and the pecs minor strand of mus-
cle lies under the upper portions of the pecs major. For complete development,
however, you must treat the upper and lower pecs as two separate entities. First
the upper pecs, which we give priority to in most of our chest routines:
Midrange: Any incline pressing movement works the midrange position. The
triceps and front delts help the upper pecs move the weight.
Stretch: The bottom of an incline flye puts the upper pecs into a complete
stretch position.
Contracted: You reach peak contraction when your arms are extended and
crossed over your upper chest with resistance in this position, as in the top of
an incline cable flye.
Now the lower pecs:
Middle/lower-
Midrange: Any flat (less ef- chest midrange
fective for most trainees) or exercise:
decline pressing movement Decline presses.
or wide-grip dip hits this po-
sition. The triceps and front
delts help your pecs major
move the resistance.
Stretch: The bottom of a
decline flye—elbows back
behind the torso, arms wide—
completely stretches the lower
pecs.
Contracted: You reach total
peak contraction when your
arms are extended, hands
touching—or better for some
trainees, arms crossed at mid-
forearm—below your lower
chest, as in a standard cable
crossover (less effective for
many) or low cable flye.
After reading through this analysis, you might be thinking, “Wait a minute. Six
exercises? I thought this was going to be an efficient chest routine!” Fortunately, if
you’re not specializing on your chest, one movement can takes care of two of the
positions of flexion, as in Jonathan’s Size Surge program: Incline cable flyes work
the upper pecs’ stretch and contracted positions, while flat or decline cable flyes
hit the lower pecs’ stretch and contracted positions. That gives you a total of two
exercises for the upper chest and two for the lower. Here’s an example of a simple,
solid pec program that improves on Jonathan’s original routine:
The 3D POF Pec Routine

Upper chest
Midrange: Incline barbell presses, incline dumbbell presses
or Smith machine incline presses, 2 x 10-12
(No pause at the top or bottom and only
move the bar up to just shy of lockout to maintain
tension on your pecs throughout the set.)
Stretch & Contracted: Incline cable flyes, 1-2 x 10-12

(No pause at the top or bottom;
use a quick twitch at the stretch point
to enhance fiber activation.)
If your upper chest is a weak point, you may want to treat incline cable flyes as
a contracted-position movement and do one or two sets of dumbbell incline
flyes before for stretch -position work.
Now for the middle/lower chest:
Lower chest
Midrange: Bench presses, dumbbell bench presses,
Smith machine decline bench presses or wide-grip dips, 2 x 10-12
(No pause at the top or bottom and
move the bar up to just shy of lockout to maintain
tension on your pecs throughout the set.)
Stretch & Contracted: Decline or flat-bench cable flyes, 1-2 x 10-12

(No pause at the top or bottom; use a quick twitch at
the stretch point to enhance fiber activation.)
If your lower/middle chest is a weak point, you may want to treat cable flyes as
a contracted-position movement and do one or two sets of flat-bench dumb-
bell flyes before for stretch -position work.
Most bodybuilders should work upper chest first to give it priority over the
more easily developed (for most trainees) lower chest. Note also that you can
completely work your chest with only about six sets, as Jonathan did during his
Size Surge program, a far cry from the 20 to 30 that many bodybuilders use. Re-
member, if you want maximum growth in minimum time, you have to hit each
muscle in an intense, efficient manner and then move on so that you preserve
your precious recovery ability for growth. Remember, use the shorter, two-exer-
cise routines unless you have severe pec deficiencies.
6 3D
Back Training
•Jonathan’s 3D Size Surge Lat Routine
Midrange: Pulldowns to the front*, 2 x 7-9
Stretch and Contracted: Machine pullovers, 2 x 7-9

•Jonathan’s 3D Size Surge Midback Routine
Midrange: Behind-the-neck pulldowns, 2 x 7-9
Stretch: One-arm dumbbell rows, 1 x 7-9
Contracted: Bent-arm bent-over laterals, 2 x 7-9
•Jonathan’s 3D Size Surge Upper-Traps Routine

Stretch and Contracted: Forward-lean shrugs, 2 x 7-9
Once again, a very solid routine;

however, we’ve found that behind-
the-neck pulldowns can be stressful
on the shoulder joints and that stan-
dard pulldowns for the lats work that
midback position effectively. You can
skip the midrange position for mid-
back or do some type of machine row
or dumbbell row, as you’ll see when
we get to the position descriptions.
Back Analysis
The upper back has many smaller
muscles, but efficiency-minded body-
builders will realize that they only
have to train the larger masses—the lats and traps—hard and heavy, to fully de-
velop the smaller muscles. That’s especially true if you make sure to train the large
areas from their three positions of flexion. Using 3D POF enables you to hit every
crevice of your back without wasted effort.
Let’s take the two major areas of the upper back, divide each into its three posi-
tions of flexion and identify the movements that work each position.
Latissimus dorsi
Midrange: Front chins or front pulldowns—with your upper arms pulling
down from overhead and into your sides—work the lats’ midrange with help from
the biceps and traps. Note that although there’s some stretch at the beginning
and some contraction with resistance at the end of these movements, you achieve
neither position completely, as you’ll see from the following descriptions.
Stretch: The bottom of a pullover—upper arms overhead with the elbows
slightly below the plane of the torso—puts the lats in the total-stretch position.
The resistance pulls your arms back, not out or up, as in a pulldown or chin.
Contracted: For you to achieve total peak contraction in your lats, your upper
arms must be down, close to and behind your torso, as in the bottom of an under-
grip pulldown to the lower chest, a stiff-arm pulldown or a bent-over undergrip
row. Scapulae rotation, which you achieve with the aforementioned exercises, is
important when you’re striving for complete lat contraction.
Midback (midtrapezius)
Midrange: As you saw in Jonathan’s original Size Surge program, I used to
recommend behind-the-neck chins
or behind-the-neck pulldowns for
midrange midback work; however,
pulldowns during the lat program
do a good job of hitting the middle
traps in that position, as well as
the lats. Unless your midback
needs specialization, skip this posi-
tion—or you can do some type of
machine row or bent-over row.
Stretch: The bottom of a close-
grip cable row or one-arm bent-
over dumbbell row—torso forward
and bent at slightly less than 90
degrees to the thighs, arms extend- Chest-supported
ed, hands or hand moving to the dumbbell rows qual-
centerline of the body—completely ify as a stretch- and
stretches the midback. The resis- contracted-position
tance pulls the arms and scapulae exercise. Plus you
forward, not up, as in a pulldown. get synergy, so they
Contracted: The top of a shoul- can have midrange
der-width cable row or bent-over benefits as well.
row—elbows back behind your
torso and angled slightly up and
away from your body and shoulder blades together. A more isolated verion of the
action is bent-arm bent-over laterals, which is a movement between a two-arm
bent-over dumbbell row and a strict bent-over lateral raise.
Now, let’s construct a productive back attack that will push the bodypart to new
levels of width and thickness with as little wasted effort as possible.
Efficient Back Training

The POF training strategy gives your upper back a thorough workout, but you
should follow a couple of rules for best results:
•Work the weaker of the two back areas first. For example, if your midback is
fairly well developed but your lats are lagging, work the lats first and the mid-
back second. (That’s why Jonathan chose to work lats first; his midback is bet-
ter.)
•Use a medium-grip—only slightly wider than shoulder width—on most exer-
cises. That will give you better leverage and optimal target-muscle activation.
The 3D POF Back Attack

Lats
Midrange: Front pulldowns or chins, 2 x 10-12
(No pause at the top or bottom.)
Stretch: Barbell pullovers or dumbbell pullovers, 1-2 x 10-12

(At the bottom, or point of stretch, use a quick
twitch to involve more muscle fibers; no pauses.)
Contracted: Undergrip pulldowns, undergrip bent-over rows
or stiff-arm pulldowns*, 1-2 x 10-12
(No pause at the top or bottom, and don’t lock
out your elbows.)
*A pullover machine will work both the stretch- and contracted positions, as
in Jonathan’s lat routine. You can substitute that one exercise for pullovers and
undergrip pulldowns, as illustrated in his routine, if you have one available.
Midback
Midrange: Trained during pulldowns or chins for lats
Stretch: Close-parallel-grip cable rows or one-arm dumbbell rows, 2 x 10-12

(No pause at the top or bottom and
use a quick twitch at the bottom for a more
powerful midback contraction.)
Contracted: Bent-arm bent-over laterals, 1-2 x 10-12

Upper Traps
Stretch & Contracted: Forward-lean dumbbell shrugs, 1 x 8-10
(No pause at the top or bottom of the movement.
Also, keep your torso leaning forward slightly and at
the bottom of the stroke allow the dumbbells to move
in front of your thighs for a trap stretch; as you shrug,
allow the dumbbells to move out to your sides.)
You train your upper traps, which tend to work somewhat independently of
the middle traps, at the end of your back routine because you’ve already hit their
midrange position with most of the other back exercises. Note, however, that you
should only do shrugs if you need upper-trap work, which refers to the area from
your shoulders to your neck. Most bodybuilders get plenty of indirect stimulation
in that area from other delt and back exercises. If you choose to do shrugs, the
dumbbell variety is the most efficient—if you have dumbbells heavy enough—be-
cause you can allow the ’bells to come together at the bottom of the movement
to reach the stretch position and allow your hands to separate and move to your
sides as you shrug to reach the traps’ complete contracted position.
Keep in mind that this is an intermediate-advanced routine. At the top end
you do 11 sets, which is quite a bit of work, so unless you’re advanced, skip the
shrugs and stick to the lower set numbers for eight total sets. Also, to pare down
the voume even further, you may want to do one of the full lat routines, and then
follow with two sets of chest-supported dumbbell rows (pictured on the previous
page) as your single midback movement. It’s very efficient, as it hits the stretch
position if you allow the dumbbells to come together at the bottom, the con-
tracted position, if you pull your hands wide at the top, and it has the synergy of
a midrange move. Keep in mind that most of the lat exercises also train your mid-
back to a degree. If your midback is a weak point, however, you should use a 3D
POF routine that includes an exercise for each position.
If you’re starting to feel overwhelmed by all the bodypart positions and infor-
mation, don’t worry—I’m going to outline a full, updated 3D POF program in
Chapter 10, a revision of Jonathan’s Phase 2 program.
7 3D
Shoulder Training
•Jonathan’s 3D Size Surge Delt Routine
Midrange: Dumbbell upright rows*, 2 x 7-9
Stretch: Incline one-arm laterals, 1 x 7-9
Contracted: Lateral raises, 2 x 7-9
That’s an almost perfect 3D POF delt program, which ex-

plains why Jonathan’s delts were one of his most improved
bodyparts during his 10-week Size Surge assault. Today we
include an overhead pressing exercise at the end for front-delt
work and rotator-cuff stability—but it’s a minor consideration
(which is why we do it last).
Fortunately, when it comes to delts a little muscle goes a long
way. All it takes is a small amount of added mass on each lat-
eral, or side, head to boost a bodybuilder’s torso from mediocre
to herculean. But because the medial-delt head is in such an
important position, most bodybuilders overtrain it into a no-
gain coma.
Don’t Overtraining If You Want to Gain

The lateral-deltoid head is a rather small muscle—even smaller than the biceps.
You don’t want to bombard it with excessive work in a desperate attempt to cre-
ate more width and roundness. You must make your delt routine as efficient and
precise as possible—efficient in that it should contain the least amount of work
necessary to stimulate maximum growth and precise in that it should primarily
stress the key lateral heads. If you know anatomy, however, you may be wondering
about the other two delt heads.
While it’s true that the deltoid is made up of three heads—anterior, or front;
medial, or lateral; and posterior, or rear—it’s also true that the front and rear heads
get so much work from other exercises that they rarely need direct stimulation.
For example, any type of press, flye or curl works the front heads to a degree, while
pulldowns, rows, bent-arm bent-over laterals and chins work the rear heads. Also,
remember that no muscle is an island, especially when it’s in as close proximity
to other muscles as the three delt heads are. That being the case, any lateral-head
exercise—such as lateral raises—indirectly affects the other two heads.
As for any indirect stimulation of the lateral head from other exercises, it doesn’t
get nearly as much and therefore must be blasted from three dimensions with
sharpshooter precision if you want dramatic density and fullness.
Precision Training With 3D POF

You may have noticed that most bodybuilders’ delt training has about as much
accuracy as a sawed-off shotgun on a bird-hunting expedition; more often than
not it misses the mark completely, but when it does nail the small target, it disin-
tegrates the meat beyond recognition. In order to hit all the angles, the average
bodybuilder attempts to use every shoulder exercise in the book, which causes an
overtrained, overdrained state that limits, rather than promotes, gains. With Jona-
than’s Size Surge delt program in mind, let’s take the lateral deltoid and dissect its
three positions.
Midrange: Overhead pressing movements used to be the recommended ex-
ercise here, but if you think about it, it’s really midrange work for the front delts,
as I mentioned earlier. The medial head is only involved to a minor degree; how-
ever, you still need some overhead pressing for
shoulder stabilization and balance. A better
midrange exercise for the medial-delt head is
dumbbell upright rows. With this exercise you
get synergy from your biceps and traps.
Stretch: The bottom of a one-arm incline
lateral raise or one-arm cable lateral—arm
across the front of the torso—puts the lateral
head in a stretched position.
Medial-delt midrange:
dumbbell upright rows.
Contracted: The top posi-

tion of a lateral raise—upper
arm out to the side and paral-
lel to the floor—completely
contracts the lateral head.
Torso should remain in a slight
Medial-delt stretch: incline one-arm laterals.
forward lean throughout the
exercise.
Medial-delt contracted:
forward-lean laterals.
Once you understand these three positions, precise, efficient delt training is
simply a matter of devising a routine that forces your shoulders into the growth
zone at every workout without disintegrating your recovery ability. If you’re an
intermediate-to-advanced bodybuilder, you’ll have the recovery ability to handle
more sets than a beginner can, but you still can’t overdo it without suffering the
overtraining consequences. Remember, the lateral head is a small muscle and
doesn’t require all that much work to get it growing. Here’s an excellent delt rou-
tine that hits the 3D POF power points—it contains only one slight revision to
Jonathan’s Size Surge delt program:
3D POF Delt Developer
Midrange: Dumbbell upright rows, 2 x 10-12
Stretch: Incline one-arm lateral raises

or one-arm cable lateral raises, 2 x 10-12
twitch to reverse the movement—no bouncing.)
Contracted: Lateral raises

or one-arm leaning lateral raises, 1 x 10-12
Front-delt midrange: Behind-the-neck presses, dumbbell presses,

military presses or Arnold presses, 1-2 x 8-12
(No pause at the top or bottom, and
stop short of lockout on every rep.)
At the high end you do seven sets, which is probably more than enough work
for the shoulders if you work at least to positive failure on each.
One other thing to consider when it comes to the most bang for your effort
buck: Most shoulder exercise do not have continuous tension. That’s another
reason the delts are so difficult to develop. You must strive for continuous tension,
make an effort to keep the stress on the delts throughout every set. For example,
on dumbbell upright rows, the resistance falls off at the bottom, arms-extended
position. Stop a bit short of lockout to keep the delts engaged. The same goes for
lateral raises—do only the top two-thirds of the stroke (yes, you’ll have to use less
weight, but the development you get will be worth the ego hit). On the incline
one-arm laterals, don’t allow your arm to move down to where resistance falls off
your delts—once again, stop a little short so your delts remain engaged. And if
you’re lucky enough to have access to a lateral-raise machine that keeps tension
on your medial head from start to finish, use it!
If you’re interested in a pair of dense, devastating delts, give the POF approach
a try. It will turn your shoulders into boulders in no time.
8 3D
Arm Training
•Jonathan’s 3D Size Surge Triceps Routine
Midrange: Lying extensions (i.e. skull crushers)*, 2 x 7-9
Stretch: Overhead extensions, 1 x 7-9
Contracted: Dumbbell kickbacks, 1 x 7-9
•Jonathan’s 3D Size Surge Biceps Routine

Midrange: Dumbbell curls*, 2 x 7-9
Stretch: Incline curls, 1 x 7-9
Contracted: Nonsupport concentration curls, 1 x 7-9
Once again, there’s not much to add

to Jonathan’s original Size Surge arm
routine. His arm growth took off like
a rocket because of its efficiency and
precision of the above program, but
there is one revision that will make it
better—a decline on the triceps exten-
sions. Jonathan has used variations
of the above routine since his original
Size Surge assault, with a decline on
the triceps midrange exercise, and
today his arms measure over 19 inches
(they were just at 18 after the Size
Surge experiment, and that was in a
very bulked up—fatter—state). That
says a lot for the brief, intense 3D POF
approach.
The Arms Race

Because great guns are universally admired, getting them is usually the neo-
phyte bodybuilder’s first goal. All other bodyparts become secondary. In the
beginning arms get an abundance of high heat, while other bodyparts are put on
the back burner. That can be a somewhat dangerous circumstance to the aspiring
bodybuilder because the overwork can bring slow, stunted growth. Sure, the arms
will grow—to a point—but hypertrophy eventually stops and can even begin to
regress after too many marathon efforts.
Remember that the forearms, biceps and triceps get loads of secondary work.
Triceps get it from pressing, biceps get it from pulling—as in rows and chins—and
forearms get it from hanging and gripping. When you add set after set of direct
arm work to your routine, you eventually run into diminishing returns. The key to
awesome arms is simple. Train them intensely, efficiently and not too frequently—
while still covering all the angles.
Arm Yourself With 3D POF

Logic will tell you that there’s no need to do an endless number of arm move-
ments in order to “hit all the angles.” It’s simply a waste of time and precious en-
ergy. It’s much more logical to figure out how each muscle or muscle group works,
attack each angle with one or two high-intensity sets and then move on to the next
bodypart. If you do that on a consistent basis, total development will be yours in
much less time.
As usual, we’ll Jonathan got his arms up to 19 1/4 inches with a combination
start with a bodypart of 3D POF methods and X Rep training—no drugs. Most of his
analysis. Here are the arm workouts were five sets per muscle.
major arm muscles
and how their specif-
ic positions of flexion
break down:
Triceps
Midrange: You
achieve this posi-
tion when your arm
is straight out in
front of you, close
to perpendicular to
your torso, as in lying
triceps extensions.
When you do that
exercise correctly,
with some upper-arm
movement, your lats
become synergists,
assisting your triceps somewhat in moving Triceps midrange:
the resistance. However, MRI studies sug- dips, arms close
gest that doing them on a decline is best to body with a
for maximum triceps activation. Decline slight forward
close-grip bench presses is actually a more lean. Decline
pure midrange exercise for the triceps close-grip bench
because there’s more synergy. Parallel-bar presses and de-
dips also work well as a cline extensions
triceps midrange exer- also work well as
cise—keep your arms in triceps midrange
close to your torso with a moves.
slight forward lean.
Stretch: Maximum triceps stretch occurs when your upper
arm is next to the side of your head and your lower arm is bent
back behind it, with your knuckles almost touching your shoul-
der, as in the bot-
tom of a standing Triceps contracted: one-arm dumbbell kick-
triceps extension. backs. You can do these with both arms at
Contracted: You the same time, but that simultaneous move is
reach total triceps best with some type of chest support.
contraction when
your arm is down
next to your side
and slightly back
behind your body
with your elbow
locked—with the
muscle fully flexed.
Triceps Triceps kickbacks or
stretch: one-arm pushdowns
Overhead work this position.
extensions.
Contracted.
Stretch.
Midrange.
Biceps
Midrange: You hit this position when your upper arm is slightly in front of
your torso, as in standing barbell curls or preacher curls. The front delts help the
biceps in both of these exercises, more so in standing barbell curls, as your arms
travel slightly forward while you curl the bar up. (If you want to start with an exer-
cise that has more synergy, try undergrip pulldowns or undergrip cable rows; see
The Ultimate Mass Workout for more.) MRI studies also indicate that a grip that’s
slightly narrower than shoulder width hits both heads of the biceps best.
Stretch: You get complete biceps stretch when your upper arm is straight
down and back behind the plane of your torso, palms facing forward, as in the
bottom of a low-incline dumbbell curl.
Contracted: Your biceps is fully contracted when your upper arm is next to
your head, your forearm flush against your upper arm, with your palm down and
your little finger twisting outward. This position is hard to simulate with any con-
ventional barbell exercise, although you could conceivably do a one-arm behind-
the-head cable curl. Since that would be somewhat awkward to perform, use
nonsupport concentration curls, an Arnold favorite, to get you as close as possible
to the contracted position. Nautilus used to make a machine that had you curl the
resistance behind your head, but those are hard to find these days.
Forearms (flexors: underside)

Midrange: You train this position with all the gripping you do and the move-
ment that occurs when you perform other exercises, specifically any type of curl,
so there’s no need to target it directly in your forearm program.
Stretch: You get complete forearm flexor stretch in the bottom position of a
palms-up wrist curl when you’re sitting on a bench that’s angled slightly upward,
your forearms are resting on the bench, and the bend in your elbow is greater
than 90 degrees.
Contracted: You can completely contract your forearm flexors in the top posi-
tion of a palms-up wrist curl when you’re sitting on a bench that’s angled slightly
downward and the bend in your elbow is less than 90 degrees.
Note: The difference between the stretch and contracted positions are so subtle
that using a flat bench for your wrist curls will cover both. There’s really no need
to shift the angle of the bench.
Forearms (extensors: top of forearm)

Midrange: You work this position with reverse curls. The biceps and brachialis
muscles (under the biceps) help pull the forearm extensors through the midrange
position.
Stretch: You completely stretch your forearm extensors in the bottom position
of a reverse wrist curl when you’re sitting on a bench that’s angled slightly upward,
your forearms are resting on the bench, and the bend in your elbow is greater
than 90 degrees.
Contracted: You achieve complete contraction in your forearm extensors in
the top position of a reverse wrist curl when you’re sitting on a bench that’s angled
slightly downward, your forearms are resting on the bench, and the bend in your
elbow is less than 90 degrees to allow for better contraction.
Note: Once again, the difference between the stretch and contracted positions
are so subtle that using a flat bench for your wrist curls will cover both. There’s re-
ally no need to shift the angle of the bench.
3D POF Arm Routine

Triceps
Midrange: Decline triceps extensions, dips,
close-grip bench presses (decline is best) or
elbows-flared pushdowns, 2 x 10-12
(No pause at the top or bottom; stop short of lockout.)
Stretch: Overhead extensions or cable

pushouts (from a lunging position), 1-2 x 10-12
(At the bottom, or point of stretch, use
a quick twitch to reverse the movement;
stop short of lockout.)
Contracted: Dumbbell kickbacks, one-arm cable kickbacks

or one-arm triceps pushdowns (upper arm behind torso), 1-2 x 10-12
Biceps
Midrange: Barbell curls, seated dumbbell curls,
preacher curls, undergrip pulldowns or
undegrip cable rows, 2 x 10-12
(No pause at the top or bottom; stop short of lockout.)
Stretch: Incline dumbbell curls (upper arm behind torso), 1-2 x 10-12
twitch to reverse the movement.)
Contracted: One-arm concentration curls,

barbell concentration curls, double-biceps
cable curls or spider curls (on the
perpendicular side of a preacher bench), 1-2 x 10-12
Forearm flexors (underside)

Midrange:
Worked during biceps curls.
Stretch and Contracted: Wrist curls (on flat bench), 2 x 15-20

(At the bottom, or point of stretch, instead use
a quick twitch to reverse the movement; no pauses.)
Forearm extensors (top)

Midrange:
Reverse curls or hammer curls, 1 x 10-12
Stretch and Contracted: Reverse wrist curls (on flat bench), 2 x 15-20
(At the bottom, or point of stretch, instead use
a quick twitch to reverse the movement.)
Here are a few pointers to help you get the most out of 3D POF arm training:
•Train triceps before biceps. If you do biceps first, the pumped muscles
will act as a forearm buffer and prevent a full range of motion on some triceps
movements. For example, if you do overhead triceps extensions with pumped
biceps, your range of motion will be somewhat limited in the low, or stretch,
position.
•Train forearms last. You don’t want to fatigue your gripping muscles and
inhibit your performance on other exercises.
•Stay in contol. No jerking the weight. About a 1.5-seconds-up and 1.5-sec-
onds-down movement is a good rule of thumb. This speed will help you feel
the muscle working during each rep and prevent you from using momentum,
which could cause injury, and, if you do 10 reps, you reach 30 seconds of ten-
sion time which is optimal for the best hypertrophic response (more on that in
an upcoming chapter).
•Use higher reps for forearms. The lower-arm muscles are a lot like the
calves in that they are endurance oriented. Even the fast-twitch fibers have a
higher endurance component, and that requires slightly longer tension times
to get the best size-building results. Around 15 reps is best for forearm exer-
cises, and the forearms respond exceptionally well to drop sets and supersets
because of that high-endurance capability.
As you saw in chapter 1, one of Arnold’s fa-

vorite biceps routines was standing dumbbell
curls, incline dumbbell curls, and nonsupport
concentration curls. That’s the 3D POF pro-
tocol in action. The standing dumbbell curls
hit the biceps’ midrange position, the inclines
worked the stretch position and the nonsup-
port concentration curls got the contracted
position. And Arnold had a pair of the greatest
biceps the world has ever seen.
As for Jonathan’s Size Surge routine, he
didn’t do forearm work, and I suggest you
too skip it if you follow the 10-Week program
(there isn’t any forearm work in the revised
routine in Chapter 10). You’ll preserve recov-
ery ability, and besides, your forearms get a Arnold and his incredible biceps
lot of indirect work during gripping on other peak. (Balik photo)
exercises.
9 3D
Abdominal Training
•Jonathan’s 3D Size Surge Ab Routine
Midrange and Lower Contracted: Incline kneeups, 1 x 7-9
Stretch and Upper Contracted: Ab Bench crunches, 2 x 7-9
Another solid bodypart program. The only real problem with it is that the reps
are somewhat low considering the abs propensity for endurance. Like the fore-
arms and calves the midsection muscles usually respond best to slightly higher
reps and/or supersets, tri-sets, drop sets and other extended-set techniques.
Look at that program again. That’s a very quick workout compared to what you
see most people doing. Check out any gym and you’ll see inexperienced trainees
as well as advanced bodybuilders doing hundreds of reps on every midsection
exercise known to man with absolutely no method to their madness.
Instead of saddling yourself with a
regimen that has you repping till the cows
come home, consider the following four
facts and then use logic and the 3D Posi-
tions-of-Flexion approach to help you
overcome your abdominal obstacles:
1) Muscle makeup. The abdominal

muscles are just that—muscles. Each is
made up of the same types of fibers as
your biceps, quads and back; however, as
I mentioned, many of the fibers in the abs
Jonathan and I com- are more endurance oriented and require
pare abs and serratus. slightly higher reps to reach full develop-
ment. The main abdominal muscle that
bodybuilders should be concerned with, the rectus abdominis, is not a bunch of
knotted muscle masses, as it appears to be, but rather a sheet-type muscle that
runs from the bottom of your rib cage and attaches to your pelvis. The ripples
are actually caused by tendons running horizontally and vertically.
2) Hip flexor function. The hip flexors come into play on many ab exercises,
such as kneeups, which makes them inferior ab isolators like the crunch. The
key word here is “isolators.” As you’ll soon see, the hip flexors are important
contributors, or synergists, when you exercise the midrange position of the
rectus abdominis.
3) Upper and lower separation. Studies indicate that the upper rectus ab-
dominis can work somewhat independently of the lower part of the muscle,
as it does when you perform crunches. But when you work the lower portion,
your upper rectus always comes into play, as in incline kneeups. Therefore, you
should always work the lower area first, which brings both upper and lower sec-
tions into play. If you isolate the upper part first, you fatigue that area and make
your lower-ab work much less effective—in much the same way that working
forearms before biceps can limit your biceps efforts. For example, if you do
crunches first and then kneeups, your upper rectus will be so fatigued from the
crunches that it’ll cause you to fail on the kneeups long before you fatigue your
lower abs—it’s one reason so many trainees lack lower-ab delineation: They
work lower abs last or do only crunches in their ab program.
4) Efficiency of effort. You must work your upper and lower abs from the
three positions of flexion to get rapid, complete development and delineation.
Because research suggests that the rectus abdominis can function almost as
two separate muscle groups—as explained
in item 3 above—we break down the mus- Rectus abdomi-
cle as follows to determine its positions of nis midrange:
flexion: Incline kneeups.
Rectus abdominis (as a whole)

Midrange: The midrange movement for
the rectus abdominis should involve the
hip flexors to a degree. Remember, you’re
not trying to isolate the target muscle, as a
midrange exercise is a compound move-
ment that allows surrounding muscles to Note: The hip
help the target muscle contract—squats roll places the
for quads for example. For abs the hip flexors are lower abs in
the synergists. its contracted
position.
You work the
rectus abdominis
through its mid-
range position
with incline knee-
ups.
Stretch: The
entire rectus ab-
dominis is in the
stretch position
when your torso
is slightly below
the plane of your
thighs and but-
The rounded lower-back tocks, as in the bottom position of an Ab Bench
pad on the Ab Bench makes crunch (left) with your lower back arched (the Ab
hitting the abs’ stretch posi- Bench has a rounded back pad).
tion possible. Then you curl
forward to achieve the upper Lower rectus abdominis
abs’ contracted position Contracted: You achieve this position when
your upper thighs are almost flush against your
abdomen and your hips are rolled upward, as in the finish position of the incline
kneeup (above right, bottom photo). Note that incline kneeups work the entire
rectus abdominis through its midrange position and the lower rectus in its con-
tracted position.
Full-range bench crunches can substitute for Ab Bench crunches, but adding
weight comfortably can become a problem. An Ab Bench is a better solution.
Upper rectus abdominis
Contracted: You hit this position when your upper torso is curled forward
toward your pelvis with your hips and lower back remaining on the same plane, as
in the standard crunch or finish position of an Ab Bench crunch.
Here’s a killer 3D POF ab program with a few exercise choices:
The 3D POF Phenomenal Abdominal Routine

Total Midrange & Lower Contracted: Incline kneeups, 2 x 10-15
Total Stretch/Upper Contracted: Full-range crunches,

Ab Bench crunch pulls or cable crunches
with low-back support, 2 x 10-15
twitch for a stronger ab contraction. Also, only go
slightly below parallel, as it can be dangerous to
stretch the abdominal wall if you’re prone to
hernias.)
Even though you consider the upper and lower areas of the rectus abdominis
separately, you can still work all three positions with only two movements. If you
have access to an Ab Bench, which has a rounded back pad, you can train your
rectus abdominis more effectively, from complete stretch to total contraction with
one movement and with progressive resistance on a comfortable machine. Start
with two sets of incline kneeups—be sure to roll your hips up toward your torso at
the top of each rep for lower-ab contraction—before your Ab Bench work and you
have one of the most efficient ab routines around that can help you achieve the
epitome of rippling ruggedness.
Note: For more comprehensive ab analysis—such as why hanging kneeups are

an inferior ab exercise—and more quick-hit ab programs that include occlusion
tips and X Reps, see the X-traordinary Abs e-book, available at
www.X-traordinaryAbs.com.
10 3D
POF Overview
You’ve seen how to apply 3D POF to each muscle group. Here’s a quick sum-
mary —the POF 3D Muscle Matrix. You may want to print it out and take it with
you to the gym as a quick review. It’s followed by an updated version of Phase 2 of
Jonathan’s Size Surge routine.
POF 3D Muscle Matrix

Position Exercises for Legs, Chest, Triceps
QUADRICEPS
Midrange: Squats, hack squats, Smith machine squats, leg presses, lunges
Stretch: Sissy squats
Contracted: Leg extensions
HAMSTRINGS
Midrange: Feet-forward Smith machine squats or front squats or
hack squats
Stretch: Stiff-legged deadlifts, flat-back hyperextensions; seated leg curls
Contracted: Leg curls; one-leg leg curls
CALVES
Midrange: Cardio work or knee-flexion leg press calf raises
Stretch: Donkey calf raises, leg press calf raises
Contracted: Standing calf raises, one-leg calf raises,
hack machine calf raises
CHEST
Upper Midrange: Incline presses, incline dumbbell presses,
machine incline presses
Upper Stretch: Incline flyes
Upper Contracted: Incline cable flyes, arms-high pec deck flyes,
hands-high machine flyes, high cable flyes
Lower Midrange: Decline presses, wide-grip dips, bench presses

Lower Stretch: Decline flyes, flat-bench flyes
Lower Contracted: Low cable flyes, cable crossovers, pec deck flyes,
machine flyes
TRICEPS
Midrange: Elbows-flared pushdowns, decline close-grip bench presses,
decline extensions, dips (arms close to torso)
Stretch: Overhead extensions, high-cable rope extensions (in a
forward-lunge position)
Contracted: Pushdowns (one-arm version is best), dumbbell kickbacks
POF 3D Muscle Matrix
Position Exercises for Back, Delts, Biceps, Abs
LATS
Midrange: V-handle pulldowns or chins, chinups, pulldowns to front
Stretch: Dumbbell pullovers, machine pullovers
Contracted: Undergrip pulldowns, undergrip rows, machine pullovers,
stiff-arm pulldowns
MIDBACK
Midrange: Covered with lat midrange work
Stretch: One-arm dumbbell rows, close-grip V-handle cable rows
Contracted: Bent-arm bent-over laterals, shoulder-width-grip cable rows
TRAPS
Midrange: Close-grip upright rows
Stretch & Contracted: Forward-lean dumbbell shrugs
DELTOIDS
Midrange: Wide-grip dumbbell upright rows, rack pulls,
overhead presses (front head/shoulder stabilizers)
Stretch: Incline one-arm lateral raises, one-arm cable laterals
Contracted: Forward-lean lateral raises, machine lateral raises
BICEPS
Midrange: Undergrip pulldowns or chins, barbell or dumbbell curls,
preacher curls, cable curls, undergrip cable rows
Stretch: Incline dumbbell curls
Contracted: Concentration curls, double-biceps cable curls, spider curls
ABDOMINALS
Midrange & Lower Contracted: Incline kneeups
Abdominals Stretch & Upper Contracted: Ab Bench crunches,
full-range crunches
3D POF Every-Other-Day Phase 2 Size Surge Mass Program
Workout 1: Quadriceps, Hamstrings, Calves, Chest, Triceps
Quadriceps Midrange
Squats*, 2 x 10-12
Quadriceps Stretch
Sissy squats, 1 x 10-12
Quadriceps Contracted
Leg extensions*, 1 x 10-12
Quadriceps Midrange
Feet-forward hack squats, 1 x 10-12
Hamstrings Midrange & Stretch

Hamstrings Contracted
Leg curls*, 1 x 10-12
Calves Midrange
Knee-flexion leg press calf raises, 2 x 15-20
Calves Stretch
Donkey calf raises*, 1 x 15-20
Calves Contracted
Standing calf raises, 1 x 15-20
Upper Chest Midrange

Incline barbell presses*, 2 x 10-12
Upper Chest Stretch & Contracted

High or incline cable flyes, 1 x 10-12
Lower Chest Midrange

Decline presses
or wide-grip dips*, 2 x 10-12
Lower Chest Stretch & Contracted

Low or decline cable flyes, 1 x 10-12
Triceps Midrange
Dips* (arms in close), 2 x 10-12
Triceps Stretch
Overhead extensions, 1 x 10-12
Triceps Contracted
Dumbbell kickbacks, 1 x 10-12
*Do two warmup sets with 50 and 80 percent of your work weight for 10 and
eight reps, respectively, prior to your work sets. (See Chapter 12.)
3D POF Every-Other-Day Phase 2 Size Surge Mass Program
Workout 2: Back, Deltoids, Biceps, Abdominals
Lats Midrange
Chinups
or pulldowns to front*, 2 x 10-12
Lats Stretch
Dumbbell pullovers*, 1 x 10-12
Lats Contracted
Undergrip pulldowns, 1 x 10-12
Midback Midrange
Covered with lat midrange work
Midback Stretch
One-arm dumbbell rows, 2 x 10-12
Midback Contracted
Shoulder-width-grip cable rows, 1 x 10-12
Deltoids Midrange
Dumbbell upright rows*, 2 x 10-12
Deltoids Stretch
Incline one-arm lateral raises, 1 x 10-12
Deltoids Contracted
Forward-lean lateral raises, 1 x 10-12
Delts Front-Head Midrange

Barbell or dumbbell presses*, 1 x 10-12
Biceps Midrange
Close-grip cable curls*, 2 x 10-12
Biceps Stretch
Incline dumbbell curls, 1 x 10-12
Biceps Contracted
Concentration curls, 1 x 10-12
Abdominals Midrange & Lower Contracted

Abdominals Stretch & Upper Contracted

Full-range crunches
or Ab Bench crunches, 1 x 10-12
3D Training Tips
1) Train on nonconsecutive days. For example, Monday, Wednesday and
Friday. If you can train on weekends, follow with Sunday, Tuesday, Thursday,
Saturday. If you cannot train on weekends, stick to the Monday-Wednesday-
Friday, schedule, picking up with the next workout in the sequence the fol-
lowing Monday.
2) Do one to two warmup sets with 50 percent of your work-set weight on the
first and 80 percent on the second on the exercises that are marked with an
asterisk (*). Concentrate and try to get in touch with the target muscle with
slow, albeit light, movements. (There’s a specific warmup sequence in Chap-
ter 12.)
3) Stop a few reps short of failure during week 1 of this phase. After that,
push your work sets to positive failure—until you can’t do another rep with
good form.
4) The ideal rep speed is about 1.5 seconds up and 1.5 seconds down; always
keep your form strict—no jerking or heaving.
5) Rest 2 1/2 to three minutes between sets of midrange exercises and one to
1 1/2 minutes between sets of contracted- and stretch-position exercises.
6) When you can get the higher number listed in the rep range of each ex-
ercise (usually 12), increase the weight enough at the next workout to bring
your reps down to the lower number. As you’ll see in the next chapter, you
want to keep your reps around nine or 10 on most exercises in order to main-
tain at least 30 seconds of tension time on the target muscle (that’s another
revision to original POF protocol).
7) Use a phase-training approach—four to six weeks of all-out training alter-
nated with one week of moderate-intensity work, stopping all sets one to two
reps short of failure during that week. (That’s the exact approach Jonathan
followed during his Size Surge mass assault: Phase 1 basic program: first
week medium intensity, next four weeks all out; Phase 2 3D POF program:
first week medium intensity, next four weeks all out.)
8) Could you make gains on only one set per exercise? Possibly, especially
considering you are working each muscle from it’s three positions of flexion;
however, midrange exercises are the big mass builders, so it’s best to do two
sets on those. Also, there are ways to make a set two to five times more pow-
erful, such as by adding X Reps. There will be more info on that technique
later in this e-book.
9) Cardio, or aerobics, is good for your heart and also excellent midrange
work for your calves. You can do cardio on your off days, slow jog or biking,
or on upper-body days (Workout 2), but not on leg day (Workout 1) or the
rest day after legs. Anywhere from 15 minutes to 45 minutes is acceptable.
Cardio on leg day or the day after can severely derail recovery in your upper-
leg muscles.
I thought about ending this e-book here. You’ve got Jonathan’s solid Phase 1
Size Surge routine in Chapter 2 and the revised Phase 2 routine in this chapter.
And you’ve got a firm grasp of 3D POF. But I have new information that can
make those programs even more powerful. Could that info, when applied to
those routines, supercharge them and help you build even more mass? How
about 30 pounds of muscle in 10 weeks? It could happen. Read on…
11 3D
Muscle Fiber
Analysis
With so many opinions and theories floating around, it’s tough to separate
muscle-fiber fact from fiction. For example, it was generally accepted that the fast-
twitch type 2Bs were best for growth. They are supposedly pure anaerobic fibers.
New information seems to say otherwise, however, pointing to the type 2As—the
fibers that are fast-twitch, or anaerobic, but also have an endurance component.
That gives you a double-layered size effect—if you train them correctly. Here’s a
quote from Designing Resistance Training Programs by Steven J. Fleck, Ph.D., and
William J. Kraemer, Ph.D., to clear up some of the confusion on that point:
“Several subtypes of type 2 fibers have been discovered. Type 2A fibers possess
good aerobic and anaerobic characteristics, whereas type 2B fibers possess
good anaerobic characteristics but poor aerobic characteristics.”
Fleck and Kraemer take the subject a little further, however:

“It now appears that the type 2B fibers may in fact be just a pool of unused
fibers (with low oxidative ability) that on recruitment start a transformation
process to the type 2A fiber type. Dramatic reductions in type 2B fibers occur
with heavy resistance training.”
Here’s how they depict that transformation process:
2Bs to 2aBs to 2ABs to 2Abs to 2As
Interesting—and it explains a lot of what bodybuilders experience by trial and

error. For example, low reps don’t build a lot of muscle for most trainees. Why?
Well, fiber-transformation research suggests that 2As are king. With low-rep train-
ing, all of those 2As don’t develop to their full capacity because they aren’t being
stressed enough from an endurance standpoint. They only get anaerobic stress.
Critical excess development from endurance-oriented stress doesn’t occur unless
you keep tension time, the length of a set, up around 30 seconds (you do want
that excess development,
To max out don’t you?).
the size of In other words, with
any muscle lower reps you’re only
you have to getting half the 2As’
train the fast- growth potential—the
twitch type 2A anaerobic part—not to
fibers—and mention that low reps
attack both tend to stress the tendons
their an- and ligaments more and
aerobic and also cause the nervous
endurance system to crap out earlier
components. than medium-rep-range
sets.
The 2As have both
endurance and anaerobic
capabilities, so it makes
sense that they have
the most potential for
growth—you can stress
both facets of the muscle
cell for a double-layered
size effect. Does that
mean low reps don’t build
muscle? No, they will build muscle, but the growth will be limited till the endur-
ance capacities of the fast-twitch fibers are developed.
So on most sets you should strive for 10 reps, to get a tension time of about 30
seconds—if it’s maximum muscle size you’re after. That’s assuming an average rep
speed of three seconds—1.5 up and 1.5 down. A half minute of tension will trigger
the size principle of fiber recruitment—low-threshold motor units recruited first,
followed by the mediums, followed by the highs. That will train many fiber types,
but, more important, the fast-twitchers will be forced to rely on some aerobic
capacity. And therein lies one of the big keys to more size.
It also explains why X Reps—end-of-set partials at the max-force point on the
stroke—are so effective; for example, eight-inch partials near the bottom of an in-
cline press. When you reach exhaustion on a set of, say, nine reps, and you extend
the set with X Reps, you can activate more fast-twitch 2As, build more endurance
capacity in the ones that are already firing and, therefore, make the set even more
effective—two to four times more powerful at accelerating a mass increase (more
on X Reps in Chapter 13).
So what about rep ranges of more than 15? For most muscles a tension time
that long causes too much accumulation of fatigue products, which derails high-
threshold, fast-twitch recruitment early. (A few muscles, like calves, appear to be
exceptions in most people because they have adapted to such high-endurance
demands over time.) That would explain why trainees who train exclusively with
high reps tend to have a more stringy appearance—they aren’t getting at enough
fast-twitch 2As to stimulate appreciable size increases, and they lean more toward
aerobically conditioned muscle. Longer rep ranges don’t stress the anaerobic
capacity of the 2As, plus, because of fatigue products, the muscle craps out early,
before the high-threshold 2As get in on the action. You just don’t get enough fast-
twitch stimulation or involvement.
So low reps—six and below—don’t stress the fast-twitch fibers much aerobi-
cally, and high reps cause the muscle to flake out early without enough fast-twitch
involvement. Medium-rep sets of about nine to 15 appear to be best for body-
building, depending on rep cadence.
But here’s another question to ponder: Can you get the same rate of develop-
ment with low-rep sets if you use more volume? It would make sense that the
more sets you do, the more the target muscle would need to kick in some endur-
ance capacity—especially if you reduce rest times between sets. It may be hit and
miss, however, in that lots of low-rep sets stress the endurance capacity somewhat
but not enough to max out that facet of growth in the 2As. And, anyway, if you do a
lot of heavy sets, you run a much higher risk of overtraining and being in the gym
for hours. (Not many trainees have time for that; I know I don’t.)
That’s why for drug-free bodybuilders it’s best to do an average of two sets of
nine-to-12 reps per multijoint exercise done in continuous-tension—that is, non-
lock—style with at least one of those sets extended with X Reps. And after you’ve
been doing straight sets for a number of months, as listed in the 3D POF Every-
Other-Day Revised Size Surge program in the last chapter, you can begin adding
other extended-set techniques, such as drop sets (there are more advanced ones
as well, such as X Fade and Double-X Overload, which are outlined in Beyond
X-Rep Muscle Building). Drop sets are best used on stretch- and contracted-po-
sition exercises, unless you’re only using a midrange movement for a particular
bodypart, as in the Basic Ultimate Mass Workouts in the UMW e-book.
For example, if you’re only using incline presses for chest, do two sets. After two
progressively heavier warmup sets, your first set should have you hit exhaustion at
about rep 10, then you should lower the bar to a few inches above your chest and
pulse up and down, moving the bar from that point to just below the midpoint
of the stroke. Two to four of those X Reps will help you engage and develop more
fast-twitch fibers. On your second set of inclines, use a weight that allows you
seven or eight reps (the same weight you used on set one will probably be perfect
for most trainees). When you hit exhaustion, reduce the weight and immediately
do five or six more reps. That type of drop set will involve the anaerobic facets
of the 2As. Drop sets contain an endurance component because you work two
sets back to back, so 2As can get their endurance-growth requirement as well as
anaerobic stress—very efficient! Double drops with lower rep ranges can also be
beneficial—six reps, reduce the poundage, five reps, reduce the poundage, three
or four reps. Add X Reps into that mix, and you really have a potent mass-building
sequence—if you can stand the pain. However, double drops are for more ad-
vanced trainees. You have to build up to that insanity, er um, intensity. If you don’t
like the idea of changing weights, you can use multi-rep rest/pause techniques,
such as ROB and DC training, on that second set (more in Chapter 14).
Two sets done with those parameters—a straight set with X Reps and a second
as drop set—appear to cover all of the facets of muscle growth and hit a variety of
fiber types. That’s the bare-bones minimum for bodybuilders who have to cope
with a time crunch (30-minute mass-building workouts are possible). So you can
make good gains using only the midrange exercises from POF protocol.
If you have the time, however, you will achieve much better mass gains if you
add either a stretch-position or a contracted-position exercise or both for each
bodypart. In that case, you can do a couple of straight sets on your multijoint ex-
ercise, one with X Reps, and save the drop-set sequence for your isolation exercise
instead.
As you’ve seen so far in this book, the more-isolated exercises that have con-
tinuous tension and/or full stretch are very special and can enhance muscle
growth—especially if you use drop sets and X Reps—but they are in a sense icing
on the size-building cake. Use them whenever you can. Remember, one research
study showed that stretch overload increased the wing muscle of a chicken by
more than 300 percent in one month. Stretch-position exercises appear to be very
effective at building mass, if they are used correctly. They are also tied to anabolic
hormone release in the muscle, which can speed growth significantly as well.
What about contracted-position exercises? Well, they are best for continuous
tension, which produces occlusion, or blood-flow blockage. Exercises such as leg
extensions for the thighs and cable crossovers for the chest never allow the target
muscle to rest. The muscle is forced to keep working, which forces it to fire with-
out any blood flow. That occlusion has been shown in research studies to increase
both size and strength. And using stretch- and contracted-position exercises can
also force more muscle-fiber recruitment, as explained in Chapter 1.
So while midrange exercises hit the most muscle mass, or the most muscle
fibers, stretch- and contracted-position exercises can help attack other facets of
growth and allow you to reach more fibers. How many more? That depends on
your intensity. Any way you look at it, training a muscle with a 3D POF approach
will help you achieve extreme muscle size as quickly as possible, especially if you
use that 3D protocol to attack the 2A muscle fibers that have both anaerobic and
aerobic capacity.
Oh, by the way, another interesting side effect of building the type 2As—with
longer tension times, X Reps and drop sets—is that with endurance stress you
build the mitochondria of the muscle cells, the energy structures that burn body-
fat for fuel. Perhaps that’s why bodybuilders in the ’50s and ’60s incorporated
higher reps and supersets into their programs when they were attempting to
increase muscle definition. Interesting. Focusing on both layers of the 2As can get
you bigger and leaner. Now we’re talking!
12 3D
Warmup:
Prelude to Mass
So far you’ve read a lot of the reasons 3D POF is so effective at increasing mus-
cle growth—everything from why each specific position is so powerful to muscle
fiber activation to hypertrophy and possible hyperplasia effects. However, I have
to rewind and talk about something that can supercharge your work sets into su-
perior size and strength stimulators, or, if done incorrectly, mediocre moves with
only small get-bigger-trigger potential: warmup sets.
Don’t groan and say, “But I do a few light sets before I get into my heavy work.”
It’s much more than that—specific details that make it much more powerful. In
fact, it’s usually the small details, like an effective warmup sequence, that add up
to much bigger results—even something as seemingly insignificant as a proper
warmup can be the difference between anabolic acceleration and stagnation.
(Lack of effective warmup is one of the biggest reasons abbreviated muscle-build-
ing routines usually fail to produce big gains.)
For example, in earlier chapters I’ve discussed occlusion, or blocking blood flow
to a muscle, and how scientists found that it can jack up strength significantly. In
one study, researchers placed a blood-pressure cuff on subjects’ upper arms for
two minutes. The cuff was then removed and the subjects did wrist curls. Results:
Those who had their blood flow impaired prior to exercise showed a 20 percent
strength increase over the subjects who didn’t use the blood-pressure cuff. Yes, 20
percent! (There have also been amazing muscle-size increases from occlusion, as
you saw in a previous chapter.)
That indicates significantly better fiber recruitment. Along the same lines, stud-
ies on warming up muscles found that a number of lighter sets prior to heavy
work can help the target muscle contract much better than without those prelimi-
nary sets—about 20 percent better, in fact. Hmm, there’s that 20 percent figure
again.
So could the occlusion in the first study merely be acting as a warmup? Abso-
lutely! After all, a warmup is simply a means of priming the pump—pushing blood
into the muscle so it will perform to the best of its ability on the heavy sets. If you
block blood flow instead of (or in
addition to) doing some lighter
full-range reps and sets, you end
up with a warm, saturated, ready-
to-fire muscle. Either way you get
a rush of blood to the bodypart
immediately after, which trans-
lates into better fiber activation
and more size stimulation on your
work sets.
Now, the question becomes,
How can you use that information
to set the stage for the most grow
power from your work sets? (Keep
in mind that you want to max out
Partial reps on your warmup sets
produce occlusion, or blood-flow
blockage, which can enhance fiber
activation on your work sets. For
squats you go down to just below
the point at which your thighs are
parallel to the floor, then come up
only two-thirds of the way to keep
tension on your quads.
hypertrophic stimulation with the fewest work sets necessary so you don’t drain
your recovery system with too much volume.)
I usually recommend that for big multijoint exercises like squats and bench
presses you should do two warmup sets. The first should be about 60 percent of
your first work-set weight, and the second should be with about 80 percent. But
there’s more to it than percentages. I’ve seen bodybuilders in the gym jerk through
their warmups, wasting lots of time jabbering and not paying attention. Trust
me, they are severely limiting their gains and creating the need to either do more
warmup sets, more work sets or extensive rehab work once they get injured.
If you follow a few simple details on your warmup sets, two is all you need on
multijoint exercises to stimulate more muscle growth (how about 20 percent
more?). Here’s how to make it happen...
Warmup set 1: Take 60 percent of your work-set weight and do 10 reps—five

full-range reps and five partials. Go from full stretch to complete lockout on the
first five, to lube your joints, then do the second five only through the bottom
two-thirds of the stroke, without locking out. That will prime tendons, liga-
ments and joints, and the last occlusion reps will get the blood pumping (re-
member, partials produce occlusion by keeping tension on the target muscle).
Move a bit more slowly than on a work set—about two seconds up and two
seconds down.
Warmup set 2: Up the poundage to 80 percent of your work-set weight. This
time do four full-range reps followed by four nonlock partials for occlusion.
(Individual strength may vary; if four plus four feels too taxing, try three plus
three. Remember, this should be a fairly nonstressful set that doesn’t tax your
strength; it should amplify it.) Rep speed should mimic work-set rep speed.
At the end of each warmup set you should feel blood flowing to the target due
to occlusion from the nonlock partials. That blood increase will make your work
sets significantly more effective. As a specific example, on bench presses you’ll
push the bar from your chest to just above the midpoint of the stroke on your
partials.
If you don’t feel blood moving to the target, especially after the second warmup,
you may have done your warmup reps too fast. Keep each rep fairly slow, espe-
cially on your first work set, and stay in complete control to activate your nervous
system, get your mind in touch with the target muscle and prime the pump.
That’s a quick, efficient warmup strategy that can get you bigger gains from
your heavy work, and it will take fewer work sets to get the fast-twitch blast you’re
after. Use that warmup sequence on all of your big exercises.
Advanced Warmup Considerations
There is a school of thought that using the better occlusion-producing exer-
cises, the contracted-position isolation moves, can help make the warmup or
even your work sets more effective. That’s the theory behind the Postactivation
tactic used to make the X-treme Lean High-Definition Workout so powerful
(outlined in the X-treme Lean e-book). Postactivation continues your warmup
into your work-set sequence. What the heck am I talking about? Here’s an ex-
ample:
Say you’re using Smith machine squats as your big midrange quad move.
You do your two warmup sets as indicated on the previous page, then you do
your first work set, cranking out 10 reps, with the 10th rep being that last possi-
ble one you could perform. By the way, it’s best not to lock out on any of those
10 reps—keep moving through the bottom two-thirds of the stroke to keep the
occlusion effect intact.
Is that a tough set? You bet, but that first work set is still like part of the
warmup because it is priming your nervous system with a heavy work weight
for your second set, the real money set. Now, to make your second work set of
squats even more effective, you rest for about one minute after that first set,
then hop on the leg extension machine and do about 15 medium-intensity
pistonlike reps—to create more occlusion (remember the blood-pressure-cuff
study blocked forearm blood flow for two whole minutes, which produced a
20 percent strength surge). Do not do the leg extension set to failure; however,
you should feel a slight burn in your quads—if it’s too severe, you’re weight was
too heavy. Rest another minute, and then blast out your second set of Smith
squats, with X Reps tacked onto the end.
If you think about it, you can deduce why this works so well. The nervous-
system priming you get from the first heavy work set plus the medium-in-
tensity occlusion set of leg extensions before your second heavy work set
produces heightened fiber activation on your second set of squats. Every rep
should contain explosive firepower—and you will make it even more anabolic
by adding end-of-set partials right at the max-force point—where your thighs
are just below parallel to the floor up to just above the parallel point. A spot-
ter is a good idea if you do X Reps; however, you can rack it low on a Smith
machine training solo (X Reps are impossible on free-bar squats). If you can’t
manage movement at the X spot, simply do a static X—hold the low position
till you can’t stand the burn. You’ll get extra fiber recruitment with a hold as
well, although it won’t be as efficient as partial reps—some movement is best
for nervous system and muscle-fiber activation.
If you train in a crowded gym, you may not be able to get on the leg exten-
sion between your sets of squats. In that case another simpler nervous system
activator is to do a third warmup set with about 20 percent more weight than
you plan to use on your first work set. Do one slow, controlled rep. That heavier
weight will trick your nervous system and make your first work-set weight,
which is 20 percent lighter, feel very manageable.
Either of these Postactivation methods is for more advanced trainees who
may want to experiment with neuromuscular activation. Remember, it’s atten-
tion to the little things that can make a BIG difference in your muscle gains!
Pay attention to your warmup sequence and you’ll get bigger better results
from all of your work sets. The two-step warmup outlined in this chapter on
the previous page is sufficient most of the time for most trainees.
13 3D
Mass
X-plosion
In the summer of 2004, Jonathan Lawson, my training partner, and I stumbled
onto something that has changed our training—and gaining—forever. And it’s
something that can help you trigger extreme mass gains faster than ever, once you
properly apply it to 3D POF. You’ve already seen it mentioned in earlier chapters,
with brief explanations, but now I want to delve into it deeper. I’m talking about
X Reps, a technique that can turbocharges any set. It actually has a direct connec-
tion to how the biggest bodybuilders get outrageously huge. If you’ve ever won-
dered why they get so big so fast, while you have trouble building a few measly
pounds of muscle a year, you’ll soon see that what we’ve found is a big piece of the
puzzle.
X Reps are linked to a little-known scientific training principle, and, like I said,
it’s an adaptation of what the big men use regularly to grow like crazy (unfortu-
nately, they can’t tell you about it because they don’t even know they’re using it!).
Once you understand the principle and apply it correctly, your workouts will get
shorter as your muscle structures grow larger and larger. It’s based on real science,
and it works especially well in conjuction with 3D POF training.
First, you’ve seen in previous chapters that many researchers believe that one of
the biggest keys to muscle growth is force output. The more force you can get your
muscles to generate, the more growth you will stimulate. That’s one reason com-
pound, or multijoint, midrange exercises produce more mass gains than isolation
movements—you use more weight and you can increase the poundage more eas-
ily over time. That’s progressive overload.
But there’s more to it than adding weight to the bar every so often, much more.
For example, did you know that many researchers believe it’s the turnaround on
certain exercises, when you move from the negative stroke to the positive, that’s
the real growth trigger? Because that’s where the most force occurs. Think about
it. At the bottom of an incline press, for example, when the bar shifts directions,
there’s an extreme force overload as your pecs must stop the bar and then reverse
it. But there’s a problem. Many scientists also say that the pecs can’t exert maximal
force at the very bottom of
the movement if there’s too
much stretch on the mus-
cles; the key max-force point
is below the middle of the
stroke, but not all the way at
the bottom stretch position.
Therefore, if you can some-
how overload that position,
you can increase the ana-
bolic power of any set expo-
nentially! That means much
X Reps: At the end of a set,
when no more full reps are
possible, move the resistance
to the target muscle’s max-
force point, such as just before
full arm extension on cable
curls, and pulse. Move the bar
with controlled explosions
from where your arms are al-
most straight to just below the
midpoint of the stroke—about
an eight-inch range.
more growth stimulation from any set.
That’s exactly what the biggest bodybuilders do on almost every rep. Watch
them do incline presses, and you’ll see them reverse the bar before touching their
upper pecs, exploding out of that position. (Some even bounce it off the chest to
get the bar to the more advantageous max-force point.) By not going all the way
down, they’re hitting the point of max force with more overload. And an explosive
turnaround makes it that much more effective—although it also makes it more
dangerous.
Every exercise has it’s own special sweet spot, and it’s usually between the mid-
dle of the stroke and the lowest point of a full rep. The biggest bodybuilders seem
to know this instinctively and exploit it—they do a lot of their reps with a slightly
shorter range of motion and explode out of the turnaround with heavy weight.
That’s precisely what gives them excessive hypertrophic overload at the sweet spot
of key exercises.
Am I saying you should start jerking and heaving giant weights? No! That’s the
wrong strategy, despite what the pros do (remember, a lot of them have been seri-
ously injured doing that, from pec tears to biceps tears to vertebrae blowouts to
shoulder trauma). Like I said, the better way to overload the sweet spot of the key
exercises for incredible leaps in mass—a way that doesn’t expose you to injury the
way jerking excessive poundages does—is end-of-set X Reps.
X Reps extend a set at the sweet spot of all the key growth exercises. You get ex-
treme anabolic overload at the end of a strict set, no jerking or heaving necessary.
You keep your reps strict and safe, and when you can’t get another full rep, you use
short X Reps to extend the set and overload the fast-twitch fibers at the precise
sweet spot—anabolic overload right where the muscle needs it most.
For example, the sweet spot on chins is down close to where your arms almost
lock out at the bottom—it’s not at full extension; that’s shoulder-injury territo-
ry—but up a little between the very bottom and the midpoint of the stroke. You’ll
see big bodybuilders lower to that point, usually with about 50 pounds of extra
weight around their waists, and then explode with a jerk back up to the top. Don’t
do that! It’s dangerous. Try this: Do your chins fairly slowly and strictly for 10 reps.
When you can’t get another full rep, lower to about halfway between the midpoint
and full stretch and do partials till failure. Feel the tension build in your lats at that
max-force point as you crank out as many X Reps as you can. Now you’ve jolted
your lats with max-force overload. That should make the set anywhere from two
to four times more effective at triggering hypertrophy—no need for five sets of
one exercise.
In The Ultimate Mass Workout e-book we delve more into X Reps, and in the
Beyond X-Rep Muscle Building e-book, we take it even further and describe some
effective X-hybrid techniques. Both books contain 3D POF programs with various
X Rep tactics applied to the exercises. In fact, in UMW we described how we used
X Reps in the key position of each POF exercise. Let’s take biceps for example. We
said to use X Reps on the midrange movement, undergrip chins, near the middle
of the stroke—arms bent at 90 degrees; on the stretch-position exercise, incline
curls, we said to use X Reps at the stretch position (arms fully extended); on the
contracted-position exercise, concentration curls, we said to use X Reps at the top,
peak flexed point.
That’s not a bad strategy, and one you may want to experiment with. It’s easy
to remember because you simply do X Reps in the exercise’s corresponding posi-
tion—midrange, through the middle of the stroke; stretch, at full elongation; and
contracted at the top peak-contracted point. However, understand that the most
fiber activation happens when the target muscle is almost fully elongated, no mat-
ter what exercise you’re using. That means that true X Reps should be close to the
turnaround on all exercises, no matter what its designated position of flexion.
Let’s go back to biceps: On the midrange exercise, undergrip chins, do your X
Reps from just above the arms-extended position to just below the midpoint; on
the stretch-position exercise, incline curls, do your X Reps from just above the
arms-extended position to just below the midpoint; on the contracted-position
exercise, concentration curls, do your X Reps from just above the arm-extended
postition to just below the midpoint. Do you see a pattern?
For max-force production do your X Reps from just out of full elongation to a
point just before the midpoint of the stroke. That’s not to say the POF-linked ver-
sion is wrong. In fact, we suggest you try X Reps in those other positions every so
often, but most of the time you should do your X Reps near target-muscle elonga-
tion. (Note: Because that semi-stretched position is the best spot for force pro-
duction, we developed the X Fade technique for contracted-position moves. With
this tactic you do X Reps in the flexed position first, that’s the weakest position,
then move to the strongest position, the max-force point near full elongation, and
finish with X Reps there. It’s an advanced technique that has given us great gains.
It’s fully explained, along with many other X-hybrid techniques, in our Beyond
X-Rep Muscle Building e-book.)
We’re still finding a lot of answers with our experimentation at the IRON MAN
Training & Research Center, which should tell you that you should never stop
experimenting. And we’re still using X Reps in their purest form. They’ve worked
incredibly well for us. In the first part of this chapter I said we stumbled onto the
concept in the summer of 2004. We made some of the best gains of our lives—and
that’s after more than 40 years, collectively, of training experience! I was 46 then,
and I’m still gaining muscle with 3D POF, X Reps and X-hybrid techniques. In that
initial X-periment in ’04 we used X Reps on only one set of key exercises—while
we were dieting strictly for a photo shoot—and we made the most spectacu-
lar gains of our training careers in one month, even after reducing our sets per
bodypart by half. (See photos below.)
If you are an experienced weight trainer, I suggest you add X Reps to your sec-
ond set of the first exercise (midrange) for each bodypart in the 3D POF Revised
Size Surge Mass Program. Those end-of-set partials at the low semistretch point
will ramp up max-force production. Extended tension is very important for build-
ing extreme mass fast, and those effects accrue best on contracted (isolation)
exercises. I suggest you do a drop set on those to amplify extended tension effects
and endurance-component development (mitochondria, capillaries and so on).
For a drop set, do one set to exhaustion, decrease the poundage, then immediate-
ly do another set to exhaustion. These are intensity upticks that will supercharge
your workouts and increase your gains significantly. (The revised Phase 2 routine
with those techniques in place is on the next two pages.)
1-month 1-month
results results
These are the gains we made in only one month during our first X-Rep experiment (no
steroids, no photo retouching). We used X Reps on only one set of key exercises in a 3D
POF training program. (Note: That complete routine is listed in The Ultimate Mass Work-
out e-book. For more information visit www.X-Rep.com.)
3D POF Every-Other-Day X-Rep Phase 2 Size Surge Mass Program
Workout 1: Quadriceps, Hamstrings, Calves, Chest, Triceps
Quadriceps Midrange
Squats*, 2 x 10-12
Quadriceps Stretch
Sissy squats, 1 x 10-12
Quadriceps Contracted (drop set)

Leg extensions*, 1 x 10(6)
Quadriceps Midrange (X Reps)

Feet-forward Smith squats, 1 x 10-12
Hamstrings Midrange & Stretch

Hamstrings Contracted (drop set)

Leg curls*, 1 x 10(6)
Calves Midrange (X Reps on 2nd set)

Knee-flexion leg press calf raises, 2 x 15-20
Calves Stretch
Leg press calf raises*, 1 x 15-20
Calves Contracted (drop set)

Standing calf raises, 1 x 15(8)
Upper Chest Midrange (X Reps on 2nd set)

Incline barbell presses*, 2 x 10-12
Upper Chest Stretch & Contracted (drop set)

High or incline cable flyes, 1 x 10(6)
Lower Chest Midrange (X Reps on 2nd set)

Decline presses
or wide-grip dips*, 2 x 10-12
Lower Chest Stretch & Contracted (drop set)

Low or decline cable flyes, 1 x 10(6)
Triceps Midrange (X Reps on 2nd set)

Dips* (arms in close), 2 x 10-12
Triceps Stretch
Overhead extensions, 1 x 10-12
Triceps Contracted (drop set)

Dumbbell kickbacks, 1 x 10(6)
3D POF Every-Other-Day X-Rep Phase 2 Size Surge Mass Program
Workout 2: Back, Deltoids, Biceps, Abdominals
Lats Midrange (X Reps on 2nd set)

Chinups
or pulldowns to front*, 2 x 10-12
Lats Stretch
Dumbbell pullovers*, 1 x 10-12
Lats Contracted (drop set)

Undergrip pulldowns or chins, 1 x 10(6)
Midback Midrange
Covered with lat midrange work
Midback Stretch
One-arm dumbbell rows, 2 x 10-12
Midback Contracted (drop set)

Shoulder-width-grip cable rows, 1 x 10(6)
Deltoids Midrange (X Reps on 2nd set)

Dumbbell upright rows*, 2 x 10-12
Deltoids Stretch
Incline one-arm lateral raises, 1 x 10-12
Deltoids Contracted (drop set)

Forward-lean lateral raises, 1 x 10(6)
Delts Front-Head Midrange (X Reps)

Barbell or dumbbell presses*, 1 x 10-12
Biceps Midrange (X Reps on 2nd set)

Close-grip cable curls*, 2 x 10-12
Biceps Stretch
Incline dumbbell curls, 1 x 10-12
Biceps Contracted (drop set)

Concentration curls, 1 x 10(6)
Abdominals Midrange & Lower Contracted (X Reps)

Abdominals Stretch & Upper Contracted (drop set)

Full-range crunches
or Ab Bench crunches, 1 x 10(6)
Exercise Execution and Analysis
Performing the exercises correctly is critical if you want to build the most
muscle in the shortest time possible. Here are performance tips and comments
on each exercise. (You may want to print these descriptions and keep them with
your routine on your clipboard for review during your workout. Watch for video
clips of many of these exercises at www.X-Rep.com.)
Workout 1
Squats (M, quads), 2 x 10-12. We prefer to do these on a Smith machine to
help keep the stress on our quads rather than our lower back and glutes, but you
can do these free-bar style. If you use a machine, position your feet slightly for-
ward of your torso, feet at about shoulder width and feet angled outward slightly.
Keeping your torso vertical, squat till your knees break a 90 degree angle—when
your thighs are slightly below parallel to the ground—then immediately drive
the weight up to a point about one-third of the way down from lockout to keep
tension on your quads. Do not pause at the top or bottom of the reps—use a
pistonlike cadence. Locking out will remove tension from your quads and signifi-
cantly decrease the mass-building effects of this exercise. Note: If you do free-bar
squats, X Reps are impossible. You can do top-end X Reps instead, as described in
The Ultimate Mass Workout e-book.
Sissy squats (S, quads), 1 x 10-12. Do these near an upright you can hold
to stabilize yourself throughout the movement (or do them in a Smith machine
with a towel looped around the bar so you can hang onto the ends). Rise up on
your toes and squat down, but do not bend at the waist. Keep your torso and
thighs on the same plane—like you’re doing the limbo under a low bar. When
your hamstrings meet your calves, and you feel a distinct pull in your front-thigh
muscles, reverse the movement, driving up with your quads till you’re two-thirds
of the way to fully erect. In other words, do not raise up high enough to remove
tension from your quads. Do not pause at the top or bottom of the stroke.
Leg extensions (C, quads), 1 x 10(6). Sit on a leg extension machine, feet
hooked under the foot pads. Drive your lower legs up till your knees are almost
locked, but just prior to that point reverse the movement and lower the weight
till your knees are at a 90 degree angle, no lower or you could damage your knees.
Once again, no pause at the top or bottom of the stroke—keep the weight mov-
ing.
Feet-forward Smith-machine squats (M, hamstrings), 1 x 10-12. Go
back to the Smith machine, but this time place your feet farther forward of your
torso and take a stance that’s slightly wider than shoulder width. Squat down and
up just as you did for quads, keeping your torso perpendicular and without paus-
ing at the top or bottom of the stroke. Try to feel the muscles on the backs of your
thighs engaging through the stroke. You can also do these on a hack machine. Do
X-Rep pulses at the end of your set near the bottom of the stroke.
Semi-stiff-legged deadlifts (S, hamstrings), 2 x 10-12. Stand erect with a
barbell at arm’s length at your upper thighs. Keep your back flat and a slight bend
in your knees as you bend forward and lower the bar. Keep it as close to your
legs as possible—your butt will move backward as you lower. When the bar is at
midshin level you should feel a distinct pull in your hamstrings, and you should
reverse the downward stroke. Pull the bar up, once again keeping it close to your
legs and keeping your back flat, till the bar is just above your knees, then reverse
the upward movement. No pauses. If you find this exercise places too much
stress on your lower back, you can use hyperextensions as a replacement; howev-
er, keep a flat back throughout—no arching. Also, no pauses and don’t raise your
torso past the plane of your legs.
Leg curls (C, hamstrings), 1 x 10(6). Lie face down on a leg curl machine with
your feet hooked under the foot pads. Curl your lower legs up till your knees break 90
degrees, then, without pausing, lower till your legs are almost straight. Immediately
reverse the downward movement at that point without pausing. You may want to try
these with a slightly wider foot placement for a unique hamstring-building effect. On
either version keep your toes cocked toward your shins.
Knee-flexion leg press calf raises (M, calves), 2 x 15-20. Position yourself on
a leg press with only the balls of your feet on the foot plate, your knees locked. Lower
the weight by allowing your feet to come toward you as you simultaneously unlock
your knees. From that slight bent-knee position, with your feet in the stretch position
of a calf raise, simultaneously push your knees to lockout and your feet to the top
calf-raise position. Do not pause at the top or bottom—keep your calves firing with
a pistonlike cadence and help from a push-press action involving your quads. (You
should be able to work up to some impressive poundage here to really overload your
gastrocs for new growth!) Do X Reps out of the bottom position.
Leg press calf raises (S, calves), 1 x 15-20. Do the strict version of the previ-
ous exercise by keeping a slight bend at your knees and moving only your feet from a
full stretch (toes back) up to a contraction (toes pointed). Once again, no pauses and
keep tension on your calves throught each set.
Standing calf raises (C, calves), 1 x 15(8). Do these on a standing calf machine,
a slight break in your knees and your torso and legs on the same plane. Move from
stretch to contraction without pauses at the bottom or top. On one set use a partial
range for better continuous tension—move from just before the bottom stretch up to
just prior to the on-your-toes contracted position. That middle range action will cre-
ate more blood-flow blockage (occlusion) to beef up the endurance components of
the muscle cells (your calves benefit greatly from occlusion because they are endur-
ance-oriented muscles). You can also do calf raises one leg at a time, holding a dumb-
bell in one hand and a stationary upright with the other for balance. We prefer to do
these with the dumbbell in the hand opposite to the calf that’s working, but hold the
’bell in the hand that has you feel your calf muscles working the most.
Incline presses (M, upper chest), 2 x 10-12. We prefer to do these on a Smith
machine on a bench set at below 45 degrees. You should lower the bar to a point on
your chest right below your collar bones; however, you should not touch your chest
with the bar—reverse the movement when the bar is about two inches away from
your chest. On the upward stroke, reverse the movement when you drive the bar just
past the halfway point so you keep tension on your pecs. Your grip should be slightly
wider than shoulder width—so you feel a distinct pull on your upper chest at the
low point. You can do these with a free bar; however, you need a spotter, and X Reps,
end-of-set low partials, may be more difficult—your spotter may need to provide
assistance.
Incline cable flyes (S&C, upper chest), 1 x 10(6). Place an incline bench set
at 45 degrees between the low-cable handles in a crossover machine. With a cable
handle in each hand, recline on the bench and pull the handles from an arms-out-
stretched position, at a point where you feel a distinct stretch in your upper chest, in
an arc till your hands touch above your face—no pause at the top or bottom of the
reps. Keep a slight bend in your elbows throughout the stroke. You can also do these
on a flat bench, but you pull the handles up over your forehead, or higher, to engage
your upper pecs. (We call those high cable flyes.)
Decline presses (M, middle/lower chest), 2 x 10-12. You can do these on a
Smith machine or free-bar style (or do wide-grip dips instead). The decline of the
bench should be such that near lockout, when your arms are almost straight, the bar
is above your upper abdomen. Use a grip that’s slightly wider than shoulder width,
and reverse the downward stroke when the bar is about two inches away from your
low-pec line. Reverse the upward stroke when your arms are almost to lockout—but
do not lock out; keep the bar moving.
Low cables flyes (S&C, middle/lower chest), 1 x 10(6). Do these just like
incline cable flyes, only perform them on a flat bench and pull the handles in an
arc over your middle chest area. Try to keep your shoulders back, shoulder blades
squeezed together and your chest high to keep your pecs engaged throughout the
set. Don’t pause at the top or bottom of the stroke—keep moving.
Dips (M, triceps), 2 x 10-12. Do these on parallel bars, palms facing in and
hands almost directly under your shoulders (wider-grip bars will tend to work your
chest). Lower yourself till your biceps meet your forearms, your elbows just break-
ing a 90 degree angle. Without pausing, drive up till your arms are almost locked,
but not quite, then reverse your uprward movement without pausing. Keep your
arms close to your body throughout the exercise and keep your torso as upright as
possible. If you can’t do dips, do decline close-grip bench presess. Form should be
exactly like the description above for chest work, only use a grip that’s slightly nar-
rower than shoulder width and keep your arms tucked in close to your torso. Once
again, no pauses at the top or bottom and don’t go to full lockout on any rep.
Overhead extensions (S, triceps), 1 x 10-12. We prefer to do these with a
dumbbell in each hand, simultaneously, on a seated bench with back support. With
the dumbbells over your head, as in the finish position of a press, palms facing each
other, lower the dumbbells in an arc till the dumbbells almost touch your shoul-
ders; you should feel a distinct stretch in your triceps. Reverse the downwrd stroke
immediately and drive the ’bells up till your elbows almost lockout, but reverse the
movement just prior to lockout. Keep the dumbbells moving and try to keep your
upper arms as stationary as possible and close to your head for maximum triceps
stretch at the bottom of each rep.
Kickbacks (C, triceps), 1 x 10(6). We prefer to do these using both arms at
once and with chest support. If you don’t have a bench for chest support, bend at
the waist till your torso is parallel with the floor. With a dumbbell in each hand,
your upper arms against your sides and your elbows bent at 90 degrees, extend the
dumbbells back and up in an arc till your arms are straight and your elbows are
locked. As soon as you reach lockout, lower the dumbbells with control till your el-
bows are just shy of 90 degrees—to keep tension on your triceps—and then extend
again for aonther rep. Try to keep your upper arms slightly higher than your torso
for better triceps contraction. If you choose pushdowns instead, do them one arm
at a time with a rope attachment so your upper arm moves back behind your torso.
Workout 2
Chins or pulldowns to the front (M, lats), 2 x 10-12. Use a grip that’s slightly
wider than shoulder width with your palms facing each other. Don’t lock out your
arms at the top—reverse the upward movement right before your arms fully extend
to prevent shoulder trauma and to keep tension on your lats. With a slight arch in
your lower back, pull the bar down till it almost touches your upper chest. Do X
Reps from just out of lockout down about eight inches.
Dumbbell pullovers (S, lats), 1 x 10-12. We prefer to do these with a dumb-
bell in each hand. Begin as if you were going to do a dumbbell bench press, but
position the dumbbells at arm’s length over your chest with your palms facing each
other, the dumbbells touching (together). With a slight bend at your elbows, lower
the dumbbells together in an arc back behind your head till your hands are on the
same plane as your head—you should feel a distinct pull in your lats at that stretch
point. Without pausing pull the dumbbells up till your hands are above your face,
so tension remains on your lats, then, without pausing, lower back down to the
stretch position. No pauses at the top or bottom.
Undergrip pulldowns or chins (C, lats), 1 x 10(6). Take an undergrip on the
bar with your hands about shoulder-width apart and your arms just out of the lock-
out position. With a slight arch in your back pull the bar down till it almost touches
your lower chest. Don’t pause at the top or bottom of the stroke—keep tension on
your lats throughout the set.
One-arm dumbbell rows (S, midback), 2 x 10-12. Bend at the waist with a
dumbbell in one hand at arm’s length and the other arm on a high bench or dumb-
bell rack to brace your torso. Pull the dumbbell up toward your chest with your
palm facing back and your arm angled slightly out and away from your torso so you
engage the midback, not the lats. When the dumbbell is close to your upper mid-
section, immediately lower it under control, allowing it to pull your arm down and
to the midline of your torso to stretch your midback muscle. When you reach the
low point, arm almost locked but not quite, immediately reverse the movement and
pull the ’bell back up to the top position. You can also work the midback’s stretch
position with seated cable rows using a close-grip V handle. Keep your torso verti-
cal, don’t go all the way to lock out and keep your arms slightly up and away from
your torso.
Shoulder-width-grip cable rows (C, midback), 1 x 10(6). While this exercise
puts your midback in the contracted position at the top of each rep, it does have
synergy. Use an overgrip with a hand spacing that’s just slightly wider than shoulder
width. Pull the bar back toward you till it almost touches our lower chest, squeez-
ing your scapulae together as you pull. To make that action more natural, keep your
arms up slightly away from your torso; if they are down next to it you will work your
lats more than your midback. Don’t pause at the top; reverse the movement imme-
diately and lower until your arms are almost fully extended. Right before full exten-
sion as your scapulae move apart, reverse the action immediately and pull back
to the top. If you train at home you can do bent-over barbell rows, but keep your
back flat and your torso held in a position that’s only slightly higher than parallel
to the ground. You can also do this exercise with a dumbbell in each hand, rowing
them simultaneously. Chest support makes it one of the best moves, as it then has
stretch-, contracted- and midrange-position characteristics.
Dumbbell upright rows (M, delts), 2 x 10-12. Stand erect with a dumbbell in
each hand at arm’s length down by your thighs. Pull the dumbbells up and out as
you bend your elbows. Your biceps and traps will help your delts create the force
necessary to raise the dumbbells. At the top your hands should be just forward and
slightly in front of your front deltoids, simulating a wide-grip upright row. When
you reach that position, lower without pausing till your hands are down near your
outer thighs and your arms are just out of the lockout position. Once again, don’t
pause; immediately reverse the downward stroke and pull back up to the top,
hands-wide, position. For variety, or when your strength outruns your top-end
dumbbells, try rack pulls. Use a barbell resting on the long pins in a power rack set
at about knee level. Grab the bar with a grip that’s about a hand space wider than
shoulder width on each side and stand erect. With a slight heave and some leg
drive, pull the bar up in an upright-row motion till its just above your belly button,
then lower immediately. Keep the bar moving.
Incline one-arm laterals (S, delts), 1 x 10-12. For these you sit sideways on
an incline bench, your nonworking shoulder against the bench so your torso is at
an angle. That’s important because you will have a dumbbell in the hand of your
outer arm, and that dumbbell must pull your arm down and across your torso to
create some stretch in your medial-delt head. Keep a slight bend in your working
arm, allow the dumbbell to move as close to you as possible as your arm moves in
front of your body. Before tension falls off your delt, right before your arm is per-
pendicular to the floor, reverse the downward movement and raise the dumbbell in
an arc till your arm is parallel with the floor. When you reach that point, immediate-
ly reverse the movement and control the downward arc to the low, stretch position.
Maintain tension on your medial-delt head throughout the set—you should feel a
distinct pull on that head at the bottom of the stroke.
Forward-lean laterals (C, delts), 1 x 10(6). We like to do these with our chests
against a high incline bench; however, you can do these seated or standing as long
as you keep your torso angled forward throughout each set. Start with the dumb-
bells down at arm’s length in front of your thighs, with your elbows slightly bent.
Keep that bend constant and raise the dumbbells up and out in an arc till they are
almost at shoulder level. Without pausing, lower till they touch in front of you and
then immediately initiate another rep. Staying in slight forward-lean position is
critical to building the medial head of the deltoid muscle for more torso width.
Barbell or dumbbell presses (M, delts, front head), 1 x 10-12. We like
pressing overhead on a Smith machine so there are no balance issues—you just
push; however, we also use dumbbells, driving them up and out so the arms are
angled like the sides of a W. That keeps more tension on the delts. If you use a bar,
drive from your chin up to just out of lockout at the top. Do X Reps from chin level
to about eye level.
Close-grip curls (M, biceps), 2 x 10-12. If you plan on doing X Reps, the cable
version of this exercise is best. You won’t be able to do X Reps with a barbell. In ei-
ther case, take a grip on the bar that’s just narrower than shoulder width. MRI stud-
ies show that a narrower grip hits both head of the biceps brachii hard—shoulder
width and wider neglects the outer head somewhat. Curl the bar from just shy of
lockout (arms almost straight, but not quite) up till your elbows break 90 degrees.
Don’t let your upper arms move too far forward or you’ll lose biceps tension. Keep
the bar moving, no pause at the top or bottom of the stroke.
Incline curls (S, biceps), 1 x 10-12. Set an incline bench at about 45 degrees
and recline on it with a dumbbell in each hand. Lower the ’bells till they are al-
most at arm’s length, just out of lockout, hanging down behind your torso. Curl the
dumbbells, keeping your palms facing forward and your upper arms stationary
(you may be able to brace them against the sides of the bench). When your elbows
are bent slightly more than 90 degrees, immediately reverse the upward movement
and lower down to near lockout before reversing for another rep. You should feel
tension on your biceps throughout the set and a distinct pull on your biceps at the
bottom of the stroke.
Concentration curls (C, biceps), 1 x 10(6). We like to do these standing and
bent at the waist, the nonworking arm braced on our leg (Arnold style); however,
you can do these sitting with your working arm’s elbow braced against the inside
of your leg—just don’t lean back to cheat the weight up. With the dumbbell down
at arm’s length, elbow slightly bent, curl it up till it almost touches your opposite
shoulder. At that high point lower the dumbbell immediately back to the low posi-
tion, not quite to lockout. Once again, no pause at the top or bottom. Keep a steady
cadence and tension on your biceps at all times.
Incline kneeups (M&C, abs), 1 x 12-15. Position yourself on a situp slant
board so your head is at the top high end. Grab the sides of the bench next to your
head for stability, then with a slight bend at your knees raise your legs until your
knees are above your chest and your hips are rolled up off the bench. Without
pausing lower your legs in an arc till your heels almost touch the floor, then reverse
the downward stroke without pausing and pull your legs up to the highest position
again. Keep tension on your abs throughout the set; don’t throw your legs up and
allow your feet to travel back behind your head. At the top of each rep your feet
should be above your face.
Full-range crunches (S&C, abs), 1 x 10(6). Recline on a bench press bench,
head and upper back hanging off the end and feet up on the bar that’s resting ar-
cross the bench uprights. Lower your head and shoulders down past the plane of
the bench till you feel a stretch in your abs, then, without pausing, curl your upper
body up into a crunch position. At the top, abs-contracted point, don’t pause, but
slowly lower (uncurl) back to the stretch position and then immediately execute
another rep. You can do full-range crunches more effectively and comfortably on
an Ab Bench (available at Home-Gym.com).
X Reps. These are end-of-set partials at the semistretch point and move-
ment is only about eight inches. For example, when you reach exhaustion on
incline presses, you lower the bar to about five inches off your chest and pulse
up and down in about an eight-inch range till exhaustion. You may need a spot-
ter on some exercises, and if you can’t do X-Rep pulses, you can do a static hold
at the X Spot or have your spotter help you with forced X Reps, providing assis-
tance through the X Range. In the Phase 2 routine you do X Reps on the second
set of most of the big midrange exercises to enhance max-force generation,
which can activate more fibers.
Drop set. Perform a set to exhaustion, decrease the weight by about 20

percent and immediately do another set to exhaustion. Your repetitions should
go something like 10 on the first set and six on the second—designated as 10(6).
This extends tension time on the target muscle. You use drop sets on most
contracted-position exercises to develop the endurance components of the
fast-twitch 2A fibers.
14 3D
Muscle-Size F/X
Training
You should now have a good understanding of basic 3D POF and X Reps. Jona-
than and I made some incredible gains when we merged those two concepts using
primarily straight sets and drop sets, similar to the Phase 2 program in the last
chapter (our first 3D POF X-Rep routine is outlined in The Ultimate Mass Workout
e-book in its entirety); however, we refined that strategy recently to get even bigger
and better. I’ll describe what we did so you grasp the concept and the reasons it
can build so much muscle, then I’ll take this new information and use it to super-
charge the Phase 1 Size Surge program.
We’ve always started each bodypart routine with straight sets of a big, basic,
compound movement—midrange exercise. Also, we used longer rests of about
three minutes after those sets. All of that adds up to max-force production on
those beginning sets (remember, generating maximum force is one of the biggest
keys to muscle growth). After the midrange exercise we’d move to a single-joint
contracted-position movement for continuous tension. Instead of straight sets,
we did that movement with a drop set to extend the tension time and to create a
sear-factor effect that enhances growth hormone production. For example, one of
our delt routines was:
Delts (force + extended tension + stretch)

(M) Dumbbell upright rows (3 minutes after each set), 2 x 9-12
(C) Forward-lean laterals (double-drop set), 1 x 8(6)(4)
(S) Incline one-arm laterals (drop set), 1 x 10(6)
That’s dumbbell upright rows, two sets with a three-minute rest between, and
X Reps for max-force generation; then we’d follow with a double-drop set—three
back-to-back sets, with a weight reduction on each—on forward-lean laterals, a
contracted-position exercise. We’d end with a drop set—two back-to-back sets,
with a weight reduction—on one-arm cable laterals, a stretch-position exercise.
Nice combo routine, that’s a bit more advanced than Phase 2 of the 10-week
program due to the more extensive use of drop sets. We were making excellent
gains with that and similar
programs for each bodypart,
but then we started thinking
about specificity.
Specificity is more than just
a hard word to pronounce—
it’s a key muscle-training
concept, and we were using it,
to a degree. Max-force gener-
ation was our specific goal up
front on the straight sets, and
we used the best exercises for
that purpose—compound, or
midrange, movements that
placed the target muscle in
the ergonomically correct
position to blast out reps with
extreme force (the ultimate
exercises). Then we shifted
our emphasis to continuous
tension, once again using
specific exercises for a spe-
cific goal—single-joint con-
tinuous-tension contracted
moves to fuel the fire—and we ended with stretch overload.
But we soon realized that there may be a better way that’s more in line with the
specificity concept…
As I’ve said numerous times in this e-book, a big key to packing on size is max
force, but a close second is extended tension. We were using both at each work-
out—but what if instead of using both at every workout, you attacked max force at
one and extended tension at the next? There would be no performance interfer-
ence or adaptation confusion. In other words, your muscle cells would need to
cope with and recover from only one type of stress. As strength-training research-
ers Vladimir Zatsiorsky, Ph.D., and William Kraemer, Ph.D., put it in their new
book Science and Practice of Strength Training, “Training adaptations are highly
specific…and the transfer of training gains can differ greatly even in very similar
exercises.” It all depends on how you train the exercise.
For example, certain types of squats are the best at getting your quads to gener-
ate force. Because of the multi-joint nature of the movement, you can move heavy
poundages for maximum overload; however, you generate force on leg extensions
too, even though it’s a single-joint exercise with continuous tension. Sure, you
can’t produce as much force on leg extensions as you can on squats, but it’s still a
viable exercise to achieve some force overload on a few more fibers. Science has
shown that leg extensions can have a different fiber-recruitment pattern than
squats, so using leg extensions as a force-production exercise has merit for faster,
fuller muscular development.
It goes in the other direction too. While squats are best at max-force genera-
tion, you can use it as an extended-tension exercise. How? Do it nonlock style, and
drop the D-bomb—the drop-set tactic—on one grueling cycle. Back-to-back sets
of nonlock squats will take courage, but the extended tension will give your quads
some new dimensions in no time.
Obviously you can’t separate max force and extended tension completely. There
will be overlap—the first phase of a drop set will always generate high force be-
cause it’s like a straight set to exhaustion; however, you can focus on one or the
other at each workout, which is exactly what we’ve been doing. Results? We’ve
found that it speeds gains significantly. We were amazed at how fast our physiques
changed once we adopted this specificity method.
It’s simple: We do straight sets at one session for a bodypart, using the 3D POF
exercises, and then drop sets, tri-sets and/or supersets at the next, with those
same exercises. In a way it’s like a 3D POF heavy/light system, with a twist. We use
the same exercises at each workout, but we group them to get extended tension
at one session and then do straight sets at the next for max force. It’s an exciting
concept if you’re after more mass with quick, precision hits. (As you’ll see, it works
well with the Phase 1 Size Surge routine.)
There is a fly in the ointment for some trainees, however. Straight sets on max-
force day shouldn’t be a problem, but if you train in a crowded commercial gym,
tri-sets and supersets, which have you use different exercises back to back, for
extended-tension workouts can be frustrating or impossible (during your first
exercise you have to stop midway and scream, “Hey, I’m going to use that!”) There
is a simple solution.
Instead of tri-sets and supersets, rely on drop sets and double-drop sets only—
the back-to-back-sets tactic with weight reductions on the same exercise. You stay
put at the same spot and just reduce the poundage. The easiest way to understand
it is to think about it this way:
•First you do the big compound, or midrange, exercise, double-drop-set style

(two quick poundage reductions—three back-to-back sets). [Note: You can use
multi-rep rest/pause tactics like ROB and DC training instead of a double drop
so you don’t have to change weights. The version I like is you do a set, rest 10
seconds, do a second set, rest 10 seconds, then do a third and final set. That’s
three sets, all with the same weight, with 10-second rests between them. More
on that later in this chapter.]
•Second, you do the contracted-position, or more isolated, exercise as a drop
set (two back-to-back sets).
•Third, you finish with a drop set on the stretch-position exercise.
Let’s look at a simple 3D delt-training example so you see the contrast between
max force and extended tension:
Delts (max force)

(M) Dumbbell upright rows, 2 x 9-12
(C) Forward-lean laterals, 2 x 9-12
(S) Incline one-arm laterals, 2 x 9-12
Note: 2 1/2 to three minutes of rest after each set for max-force generation.
Delts (extended tension)

(M) Dumbbell upright rows (double drop or multi-rep rest/pause), 1 x 9(6)(4)
(C) Forward-lean laterals (drop set), 1 x 9(6)
(S) Incline one-arm laterals (drop set), 1 x 9(6)
Using drop sets will give you almost equal extended-tension benefits of tri-sets
and supersets—a fast endurance-component blast with just a bit of force produc-
tion—and a skin-stretching pump. Notice that on max-force day you do the same
exercises, only with straight sets—no drops. That’s the big difference.
X Reps, Stretch Moves and Max Force

So where do X Reps, end-of-set partials that heighten fiber activation, fit best
in this routine? Are they max-force generators or extended-tension enhancers?
Think about it. They extend a set because you use them at exhaustion to keep the
muscle firing—but you do them right at the max-force point. In other words, they
go both ways, so they are a perfect fit on max-force day or in extended-tension
workouts.
On max-force day we usually use X-Rep partials on the last straight set of an
exercise. On extended-tension day we usually use them on the last phase of a
drop set.
Once we put all of this into practice, as outlined, we realized some impressive
new gains quickly.
Singles and Max-Force Generation

Obviously, max-force generation is very important, and you want as much as
possible as quickly as possible up front on max-force (F) day. So why not use low
reps? Heck, why not singles?
Well, lower reps are more dangerous, but that’s not the reason we don’t do
them. The reason is because of severe nervous system fizzle. That’s due to the
Golgi tendon organs in muscle fibers. According to Zatsiorsky and Kraemer, “If
muscle tension increases sharply [as it does with a heavy max-single load], the
Golgi tendon reflex evokes the inhibition of muscle action.”
You can train specifically to raise the threshold of the Golgi tendon reflex, as
powerlifters do, but that takes a lot of strength-oriented work, and we’re more
interested in muscle-size gains. For bodybuilders it’s better to keep the reps in the
hypertrophic zone—nine to 12—to allow the size-principle of fiber recruitment to
occur and get at as many fast-twitch fibers as possible with a progressive buildup
of force throughout the set.
With the size principle of fiber recruitment you get the low-threshold motor
units to fire first, the mediums to fire next and the high-threshold motor units to
fire last. That’s the domino effect for maximum fiber recruitment, and it works
best with around 10 reps—25 to 30 seconds of tension time per set.
With a poundage close to your one-rep max—that allows only a single, double
or triple—the extremely heavy weight derails the size principle of recruitment,
and you engage the high-threshold motor units immediately, which causes the
nervous system to short circuit and crap out early before optimum fiber recruit-
ment occurs. If you’re more interested in strength than muscle, you can train
specifically to improve the Golgi tendon reflex, as powerlifters do, but it takes lots
of time and many sets. We’re more interested in maximum muscle mass with a
strength side effect.
Even so, we readily admit that there may be unique force-generation benefits
to using low reps every so often, so if you’re a bodybuilder who craves low reps,
you could jack up the weight on a third set of your big exercise on force day and
do a triple. We haven’t tried it because of the above reasoning; however, it may be
worth experimenting with—but be careful!
On the next few pages you’ll find a new Size Surge Phase 1 routine. It’s more in-
tense than the original Phase 1 program Jonathan used, but one of the best time-
sensitive mass-building routines around. Give it a go and you’re sure to grow!
The ROB Method and DC Training

The Rest-Only-Briefly method and the Doggcrapp method are similar multi-rep
rest/pause techniques that you may have heard of and you may want to incorpo-
rate into the new SS Phase 1 Program. Here’s an analysis of each and how you can
get the best results with them:
ROB. This is Rob Thoburn’s method—he’s a muscle-building researcher who
corresponds with scientists worldwide. Basically you take a weight that allows
eight to 10 reps, then you rest for 10 seconds, rep out again, rest for 10 seconds,
and so on till you can only get one rep. It’s usually four to five quick sets with the
same poundage on each.
DC training. This is Dante’s method, and he recommends using it on com-
pound exercises. Take a weight that allows 10 reps, rest 20 seconds, rep out with
the same weight, rest 20 seconds and rep out one last time. It’s three sets with 20
seconds of rest after each, all with the same weight. He recommends 20-second
breaks to allow fatigue products to clear from the muscle; however, research
shows that for max-force production 2 1/2 to three minutes after each set is
necessary. That’s why we consider both of these methods rush-to-exhaustion
techniques—very short rests between sets—less force oriented and more geared
toward extended tension. (Standard rest/pause, as popularized by Mike Mentzer,
which is based on doing four to six singles with 10 to 15 seconds between each
max attempt, is more force oriented.)
The more endurance-oriented nature of multi-rep rest/pause methods like
ROB and DC is one reason trainees get a surge in results when they first try either
method—because most trainees aren’t used to working the endurance compo-
nents of the fast-twitch 2A fibers. Most bodybuilders do heavy straight sets with
tension times that are too short for that type of stimulation—six to eight fast reps
for sets that last only 20 seconds or less. If they use a more endurance-oriented
method like DC training or the ROB technique, the mitochondria in the muscle
cells and the sarcoplasm and noncontractile proteins that do not directly con-
tribute to the production of muscle force begin to develop, producing some new
hypertrophy—but force production and anaerobic stimulation could eventually
suffer somewhat if you use those methods exclusively.
I like both methods but suggest using them only on extended-tension day on
the first big exercise. For example, if your first delt exercise is dumbbell upright
rows, pick a weight that allows you to get nine reps. When you reach exhaus-
tion, rest 10 seconds, then do another set with the same weight; rest another 10
seconds, then do a third and final set with that same weight. This is much more
convenient for barbell exercises, as you don’t have to strip plates—for example, on
preacher curls or squats.
We prefer the shorter rest times of the ROB method for three multi-rep rest/
pause (R/P) sets; however, you may need longer rests, as with DC training, on
some exercises. For example, if you get nine reps on your first set, you may need
15 to 20 seconds of rest in order to get a respectable number on your second and
third sets—like on leg work. You want your reps to go something like 10, seven,
five—not 10, three, one. Adjust your rest times accordingly for each exercise, but
10 seconds should be about right for the majority.
Okay, let’s build a time-sensitive F/X program with Phase 1 of the 10-Week
program…
SS Phase 1 Mass F/X Program: Monday

Quads (F)
Squats*, 2 x 9-12
Leg extensions (X Reps), 1 x 9-12
Hamstrings (F)
Leg curls* (X Reps), 1 x 9-12
Chest (F)
Bench presses* (X Reps), 2 x 9-12
Incline dumbbell presses (X Reps), 2 x 9-12
Back (X)
Chins or pulldowns* (R/P), 1 x 9(6)(4)
Bent-over rows* (R/P), 1 x 9(6)(4)
Delts (F)
Dumbbell presses* (X Reps), 2 x 7-9
Dumbbell upright rows (X Reps), 2 x 7-9
Calves (F)
Leg press or donkey calf raises (X Reps), 2 x 12-20
X Reps = End-of-set partials near turnaround on second set only.
R/P = Multi-rep rest/pause: set to exhaustion, rest 10 seconds, set to exhaus-
tion with same weight, rest 10 seconds, final set to exhaustion.
SS Phase 1 Mass F/X Program: Wednesday

Deadlifts*, 2 x 9-12
Calves (X)
Standing calf raises (R/P), 1 x 12(8)(6)
Biceps (F/X)
Barbell curls*, 2 x 9-12
Concentration curls (drop), 1 x 9(6)
Triceps (F/X)
Lying triceps extensions*, 2 x 9-12
Pushdowns or kickbacks (drop), 1 x 9(6)
Forearms/Brachialis (X)
Wrist curls (R/P), 1 x 12(8)(6)
Hammer curls (drop), 1 x 9(6)
Abs (F/X)
Incline kneeups (X Reps), 1 x 12-20
Ab Bench crunch pulls (R/P)
or full-range crunches (R/P), 1 x 12(8)(6)
SS Phase 1 Mass F/X Program: Friday

Quads (X)
Squats* (R/P), 1 x 9(6)(4)
Leg extensions (drop), 1 x 9(6)
Hamstrings (X)
Leg curls (R/P), 1 x 9(6)(4)
Soleus (F)
Seated calf raises* (X Reps), 2 x 12-18
Chest (X)
Bench presses* (R/P), 1 x 9(6)(4)
Flat-bench flyes (drop), 1 x 9(6)
Incline dumbbell presses (R/P), 1 x 9(6)(4)
Back (F)
Chins or pulldowns* (X Reps), 2 x 9-12
Delts (X)
Dumbbell presses* (R/P), 1 x 9(6)(4)
Dumbbell upright rows (drop), 1 x 9(6)
SS Phase 1 Mass F/X Program Tips
1) Use the warmup sequence in Chapter 12 on all midrange exercis-
es: Set 1 with 60 percent of your work weight for 10 reps, five full range
and five partials; Set 2 with 80 percent of your work weight for eight
reps, four full range and four partials.
2) Do one warmup set on any other (contracted- and stretch-posi-
tion) exercises with about 70 percent of your work weight for eight
reps.
3) Repetition cadence should be about 1 1/2 seconds up and 1 1/2
seconds down—slightly slower on warmup sets.
4) Rest 2 1/2 to three minutes between midrange-position-exercise
sets on max-force days; rest one to 1 1/2 minutes on contracted- and
stretch-position-exercise sets on max-force days. Rest 10 seconds be-
tween sets designated as multi-rep rest/pause (R/P) on extended ten-
sion days. Move as quickly as possible to the next set on drop sets, after
the poundage reduction.
5) If you get the higher rep number listed for an exercise—12 in most
cases—add weight at your next workout to bring your reps back to
nine. You should increase the poundage if you get 11 reps on the same
exercise at two consecutive workouts.
6) You can use this program as Phase 1 of the 10-Week program in-
stead of Jonathan’s version in Chapter 2. This program is more mass-
building oriented than straight sets.
7) A drop set means to do a set until you can’t get another rep, then
immediately reduce the weight and continue with another set to ex-
haustion, striving for the number of reps listed in parenthesis. Drop
sets increase the tension time and build the endurance components of
the muscle cells.
8) This can be a great stand-alone program, and you can rotate in
full 3D POF programs for one or two bodyparts to specialize. For ex-
ample, if you want to give your chest more work, use the full POF chest
program from Chapter 5 on Monday and Friday, structuring Monday’s
workout as max force (straight sets and X Reps) and Friday’s as extend-
ed tension (multi-rep rest/pause and drop sets). After four weeks, you
can go back to the chest exercises listed and plug in a 3D POF program
for another bodypart that needs work.
Note: You can print the daily programs and take them with you to
the gym on a small clipboard so you can keep track of your exercise
poundages and reps (in the space provided at the right in each boxed
routine). For example, writing 200 x 9 next to an exercise designates
200 pounds for nine reps.
Exercise Execution and Analysis
Performing the exercises correctly is critical if you want to build the most
muscle in the shortest time possible. Here are performance tips and comments
on each exercise. (You may want to print these descriptions and keep them with
your routine on your clipboard for review during your workout. Video clips for
many of these exercises will be available at www.X-Rep.com.)
Monday and Friday

Squats (M, quads). We prefer to do these on a Smith machine to help keep
the stress on our quads rather than our lower back and glutes. Position your
feet slightly forward of your torso, feet at about shoulder width and feet angled
outward slightly. Keeping your torso vertical, squat till your knees break a 90
degree angle—when your thighs are slightly below parallel to the ground—then
immediately drive the weight up to a point about one-third of the way down
from lockout to keep tension on your quads. Do not pause at the top or bottom
of the reps—use a pistonlike cadence. Locking out will remove tension from
your quads and significantly decrease the mass-building effects of this exercise.
Note: You can do squats with a free bar; however, X Reps are impossible, which
is why they are not listed in the program. You can do top-end X Reps instead, as
described in The Ultimate Mass Workout e-book.
Leg extensions (C, quads). Sit on a leg extension machine, feet hooked
under the foot pads. Drive your lower legs up till your knees are almost locked,
but just prior to that point reverse the movement and lower the weight till your
knees are at a 90 degree angle, no lower or you could damage your knees. Once
again, no pause at the top or bottom of the stroke—keep the weight moving.
Semi-stiff-legged deadlifts (S, hamstrings) (Monday only). Stand
erect with a barbell at arm’s length at your upper thighs. Keep your back flat
and a slight bend in your knees as you bend forward and lower the bar. Keep it
as close to your legs as possible—your butt will move backward as you lower.
When the bar is at midshin level you should feel a distinct pull in your ham-
strings, and you should reverse the downward stroke. Pull the bar up, once
again keeping it close to your legs and keeping your back flat, till the bar is just
above your knees, then reverse the upward movement. No pauses. If you find
this exercise places too much stress on your lower back, you can use hyperex-
tensions as a replacement; however, keep a flat back throughout—no arching.
Also, no pauses and don’t raise your torso past the plane of your legs.
Leg curls (C, hamstrings). Lie face down on a leg curl machine with your
feet hooked under the foot pads. Curl your lower legs up till your knees break 90
degrees, then, without pausing, lower till your legs are almost straight. Immedi-
ately reverse the downward movement at that point without pausing. You may
want to try these with a slightly wider foot placement for a unique hamstring-
building effect. On either version keep your toes cocked toward your shins.
Seated calf raises (S&C, soleus) (Friday only). Sit in the machine with
your knees under the pads and your legs bent at 90 degrees. That angle empha-
sizes the soleus muscle under the gastrocs when you perform the heel-raise
motion. Go from full stretch to complete contraction, but on one set use only
the middle range of the stroke, as described on the previous exercise—for better
continuous tension.
Bench presses (M, middle/lower chest). You can do these on a Smith
machine or free-bar style, and on a decline bench is best; however, most train-
ees like flat-bench presses. Use a grip that’s slightly wider than shoulder width,
and reverse the downward stroke when the bar is about two inches away from
your low-pec line. Reverse the upward stroke when your arms are almost to
lockout—but do not lock out; keep the bar moving.
Flat-bench flyes (S, middle/lower chest). Lie on a flat bench, a dumb-
bell in each hand at arm’s length over your chest. With a slight bend at your
elbows, lower the dumbbells in an arc till they are on the same plane as your
torso. You should feel a distinct pull in your pecs. Without pausing raise them
in an arc two-thirds of the way up—your hands about two feet apart—and
then do another rep. Remember, no pauses at the top or bottom of the stroke
(each reps is a bottom range partial, like an exaggerated X Rep).
Incline dumbbell presses (M, upper chest). We prefer to do these on
a Smith machine on a bench set at below 45 degrees, but to save setup time
you can do them with dumbbells. Reverse the downward movement when the
’bells are down and just outside your shoulders. On the upward stroke, reverse
the movement when you drive the dumbbells just past the halfway point so
you keep tension on your pecs.
Chins or pulldowns (M, lats). Use an overgrip that’s slightly wider than
shoulder width. Don’t lock out your arms at the top—reverse the upward
movement right before your arms fully extend to prevent shoulder trauma and
to keep tension on your lats. With a slight arch in your lower back, pull the bar
down till it almost touches your upper chest (or if you’re chinning, till your
chin clears the bar).
Bent-over rows (M, midback). If possible, do this exercise with dumb-
bells on a bench that provides chest support. That provides maximum stretch
(when you allow your hands to face each other and come together at the bot-
tom) and contraction (when your hands rotate to a palms-back position, arms
away from torso, at the top). You can also use a barbell, but your hands are
fixed at slightly wider than shoulder width. Keep your back flat, torso slightly
above parallel to the ground, and pull the bar to your upper abdomen, arms
away from your torso. Concentrate on squeezing your scapulae together as
you pull. Don’t pause at the top; reverse the movement immediately and lower
until your arms are almost fully extended. Right before full extension as your
scapulae move apart, reverse the action immediately and pull back to the top.
Dumbbell presses (M, delts, front head). Do these standing or seated
with lower-back support. With a dumbbell in each hand, drive them up and
out simultaneously so your arms are angled like the sides of a W. That keeps
more tension on the delts. Lower to about ear level. Do X Reps from ear level to
a point even with the top of your head.
Dumbbell upright rows (M, delts). Stand erect with a dumbbell in each
hand at arm’s length down by your thighs. Pull the dumbbells up and out as
you bend your elbows. Your biceps and traps will help your delts create the
force necessary to raise the dumbbells. At the top your hands should be just
forward and slightly in front of your front deltoids, simulating a wide-grip up-
right row. When you reach that position, lower without pausing till your hands
are down near your outer thighs and your arms are just out of the lockout
position. Once again, don’t pause; immediately reverse the downward stroke
and pull back up to the top, hands-wide, position. For variety, or when your
strength outruns your top-end dumbbells, try rack pulls. Use a barbell rest-
ing on the long pins in a power rack set at about knee level. Grab the bar with
a grip that’s about a hand space wider than shoulder width on each side and
stand erect. With a slight heave and some leg drive, pull the bar up in an up-
right-row motion till its just above your belly button, then lower immediately.
Keep the bar moving.
Leg press calf raises (S, calves) (Monday only). Do the strict version
, keeping a slight bend at your knees and moving only your feet from a full
stretch (toes back) up to a contraction (toes pointed). Once again, no pauses
and keep tension on your calves throught each set. You can do donkey calf
raises instead, with a partner sitting on your hips or on a donkey calf raise
machine.
Wednesday
Deadlifts (M, upper legs/back). With a loaded bar on the floor in front
of you and your feet about shoulder width apart, squat down until your thighs
are just below parallel to the ground. Grab the bar with a shoulder-width over-
hand grip (you will need straps as you get stronger) outside of your legs. Keep
your back flat, take a deep breath and stand erect, driving with your legs and
hips, as you exhale. Your lower-back muscles should come more into play as
the bar passes your knees. In the top position don’t actually lean or arch back,
but pull your shoulders back out of the slump-shoulder posture. Lower the bar
slowly back to the floor as you inhale. Touch the bar to the floor without paus-
ing and then do another rep.
Standing calf raises (C, calves). Do these on a standing calf machine, a
slight break in your knees and your torso and legs on the same plane. Move
from stretch to contraction without pauses at the bottom or top. On one set
use a partial range for better continuous tension—move from just before the
bottom stretch up to just prior to the on-your-toes contracted position. That
middle range action will create more blood-flow blockage (occlusion) to beef
up the endurance components of the muscle cells (your calves benefit greatly
from occlusion because they are endurance-oriented muscles). You can also
do calf raises one leg at a time, holding a dumbbell in one hand and a station-
ary upright with the other for balance. We prefer to do these with the dumbbell
in the hand opposite to the calf that’s working, but hold the ’bell in the hand
that has you feel your calf muscles working the most.
Barbell curls (M, biceps). Use a straight bar and a grip that’s shoulder
width or slightly narrower, as MRI studies show that a narrower grip hits both
head of the biceps brachii hard—wider grips neglects the outer head some-
what. Curl the bar from just shy of lockout (arms almost straight, but not
quite) up till your elbows break 90 degrees. Don’t let your upper arms move too
far forward or you’ll lose biceps tension. Keep the bar moving, no pause at the
top or bottom of the stroke.
Concentration curls (C, biceps). We like to do these standing and bent at
the waist, the nonworking arm braced on our leg (Arnold style); however, you
can do these sitting with your working arm’s elbow braced against the inside of
your leg—just don’t lean back to cheat the weight up. With the dumbbell down
at arm’s length, elbow slightly bent, curl it up till it almost touches your oppo-
site shoulder. At that high point lower the dumbbell immediately back to the
low position, not quite to lockout. Once again, no pause at the top or bottom.
Keep a steady cadence and tension on your biceps at all times.
Lying triceps extensions (C, biceps). Try do do these on a slight decline
with an EZ-curl bar. Grip the bar at the innermost bends. Start with your arms
extended, bar over your eyes. Lower to the top of your head, then drive it back
up just short of lockout. Keep tension on your triceps, no pause at the top or
bottom of the stroke.
Pushdowns or kickbacks (C, triceps). We prefer to do kickbacks using
both arms at once and with chest support. If you don’t have a bench for chest
support, bend at the waist till your torso is parallel with the floor. With a
dumbbell in each hand, your upper arms against your sides and your elbows
bent at 90 degrees, extend the dumbbells back and up in an arc till your arms
are straight and your elbows are locked. As soon as you reach lockout, lower
the dumbbells with control till your elbows are just shy of 90 degrees—to keep
tension on your triceps—and then extend again for aonther rep. Try to keep
your upper arms slightly higher than your torso for better triceps contraction.
If you choose pushdowns instead, do them with a V-handle attachment, if pos-
sible.
Wrist curls (S&C, forearm flexors—underside). Take an underhand
grip on a light barbell, sit on a flat bench and rest your forearms on the bench
between your legs, with just your hands hanging off the end. Curl the bar up as
high as possible with hand movement only—your forearms should stay on the
bench. When you reach the top position, immediately lower the bar almost to
the point at which your hand is perpendicular to the floor, but not quite—you
want to keep tension on the flexors throughout the exercise. Reverse the
downward movement immediately for another rep. (Remember, the forearms
are like the calves in that they are endurance-oriented muscles, so extended
tension is very important for fast development.)
Hammer curls (M, brachialis and forearm extensors—topside).
Take a dumbbell in each hand and curl them simultaneously with your
thumbs up—palms facing in. Keep your upper arms pinned at your sides.
Reverse the movement when your elbows break 90 degrees to keep tension
on your forearms and brachialis. At the bottom stop just before your arms are
straight, and don’t pause at the top or bottom of the stroke.
Incline kneeups (M&C, abs). Position yourself on a situp slant board so
your head is at the top high end. Grab the sides of the bench next to your head
for stability, then with a slight bend at your knees raise your legs until your
knees are above your chest and your hips are rolled up off the bench. Without
pausing lower your legs in an arc till your heels almost touch the floor, then re-
verse the downward stroke without pausing and pull your legs up to the high-
est position again. Keep tension on your abs throughout the set; don’t throw
your legs up and allow your feet to travel back behind your head. At the top of
each rep your feet should be above your face.
Full-range crunches (S&C, abs). Recline on a bench press bench, head
and upper back hanging off the end and feet up on the bar that’s resting ar-
cross the bench uprights. Lower your head and shoulders down past the plane
of the bench till you feel a stretch in your abs, then, without pausing, curl your
upper body up into a crunch position. At the top, abs-contracted point, don’t
pause, but slowly lower (uncurl) back to the stretch position and then immedi-
ately execute another rep. You can do full-range crunches more effectively and
comfortably on an Ab Bench (available at Home-Gym.com).
15 3D
Muscle-Size
Q&A
Q: I’m so confused. I read that most top bodybuilders do 20 sets or
more per bodypart, but then Mike Mentzer’s Heavy Duty programs have
only one set of one exercise for each bodypart. I read that two research-
ers looked at a bunch of studies comparing multiple-set training to
single-set training, and there was no difference in results. Should I go
the single-set route? I don’t have a lot of time to work out, but I do want
the best gains I can get.
A: Keep in mind that those studies were looking at strength, not muscle growth.
There’s a big difference between getting stronger and getting bigger.
Yes, pushing or pulling more weight can help add to fiber size, but there are
many more facets to achieving extreme hypertrophy, as I explained in Chapter 11.
A big one is building the endurance components of the fast-twitch 2A fibers. That
takes longer tension times and occlusion, or blocking blood flow to the muscle,
with multiple sets or drop sets. Stretch overload is also important, as it can in-
crease anabolic receptors in muscle tissue and may even stimulate hyperplasia, or
fiber splitting, after long periods of use.
Yes, getting stronger does increase force production, which is one key compo-
nent of building more muscle. If all you’re interested in is strength with blips on
the size meter, you may want to do one or two straight sets of a big, basic exercise
for each muscle and use lower reps. That attacks the anaerobic portion of the fast-
twitch type 2As, increases neuromuscular efficiency and builds your tendons and
ligaments. In short, it zeros in on adding to your strength, with a bit of residual
muscle size.
If you’re interested in maximum muscle size with a strength side effect, you
have to train all facets of the fast-twitch fibers. You may be able to do that with
one compound exercise per muscle group, but it will take more than one set, and
you’ll have to strategically add continuous tension, longer tension times, drop sets
and other extended-set techniques, like end-of-set X-Rep partials.
A better strategy, if you have about an hour to train at least three days a week, is
to use the 3D Positions-of-Flexion method with X Reps, as shown in the programs
in this e-book. Those provide max-force generation and extended tension so you
develop all components of the fast-twitch fibers.
Incidentally, that combination approach is the primary reason Ronnie Cole-
man, who started as a powerlifter, doesn’t train like a powerlifter now that he’s the
top bodybuilder in the world. Yes, he still does basic exercises, even some low-rep
sets once in a while, but he also uses contracted- and stretch-position movements
for medium reps (10 to 15) to get continuous tension and longer time under ten-
sion. It takes more than single-set, low-rep work to build incredible muscle size.
Q: In the past you’ve said to rest
one to 1.5 minutes after every set,
but recently you’ve written that
three minutes is best. That’s a big
difference, and it makes a tremen-
dous impact on the weight I can use
on my second set, not to mention
overall workout length. Is three min-
Mr. Olympia Ronnie Coleman still uses

heavy low-rep sets every so often, but
most of his training is geared toward
building muscle—with extended tension
and generating force via the size principle
of fiber recruitment on sets with nine to 12
reps. (Photo is from Coleman’s “Redemp-
tion” DVD, filmed by Mitsuru Okabe).
utes the new standard? Also, do I need three minutes between different
exercises? For instance, after I finish squats, should I run to the leg ex-
tension machine before the allotted rest time is up? What if someone is
already using it?
A: The three-minute rest time is based on new research conducted at the Uni-
versity of Kansas. The study shows the correlation between optimal rest and force
production in the bench press. What did those scientists find? That trainees who
rested for three minutes between sets did the best at producing force on their sec-
ond set—more than 30 percent better than the trainees who rested for about one
minute. They also found that resting longer, even up to five minutes between sets,
did not improve force production.
So, if you’re using the 3D Revised Size Surge Phase 2 Mass Program from
Chapter 10, you want max force on the midrange moves and more endurance-
component training on the contracted-position exercises. Stretch moves fall into
the force category as well. In that case, use three minutes of rest after your big,
multijoint exercises (squats, presses and so on). Use one to 1.5 minutes of rest on
contracted-position exercises—such as leg extensions—where fewer fibers are
involved but where hitting both the anaerobic and endurance facets of the fast-
twitch fibers is still important.
With that variation you lean more toward building the anaerobic qualities of
the fast-twitch fibers on multijoint exercises while still stressing the endurance
facet somewhat with half-minute tension times. Then, when you move to more
isolated exercises, you stress the endurance capacity more and the anaerobic
capacity secondarily.
What about the rest between your big midrange exercise and your isolation
move—for example, between squats and leg extensions? Try not to worry too
much about it. The pattern of fiber recruitment will be different, so just unload
the bar fairly quickly, go to the leg extension and work in as soon as you can.
Q: I train alone, so it seems I can’t do X Reps on a lot of exercises. For

example, on squats there’s simply no way for me to power out X Reps
near the bottom after I reach positive failure. The same applies to a lot
of my exercises, such as dumbbell bench presses and military presses.
On a lot of single-arm exercises, like biceps curls, I have to use my free
arm to bring the working arm to the X-Rep position and do forced X
Reps. The only solution I can think of is to do drop sets on the exercises
on which I can’t do X Reps, but that would be difficult on squats or dead-
lifts. Supersets are out of the question, as I train at a crowded commer-
cial gym. Any suggestions?
A: On most exercises—not squats, as I’ll explain—if you can’t do X Reps, you
should do a static hold at the X Spot (max-force point), which is down near the
turnaround, below the middle of the stroke. Because you’re new to X Reps, you
may simply lack the neuromuscular efficiency to do them on certain exercises.
Static holds done at that point should help you gain the ability to pulse. Be sure
you’re using a poundage that allows about 10 standard positive/negative reps;
heavier, low-rep poundages force the nervous system to crap out early and make
pulsing at the X spot impossible for most people. In other words, using a weight
on bench presses with which you can only get five reps means you won’t have any
nervous-system firepower left for X Reps (which is one reason lower reps build
strength without much size—your nervous system completely flakes out before
excess fiber activation occurs, so you mostly stress tendons, ligaments and your
nervous system).
You can also try the rest/pause technique. On an exercise where there is lock-
out, such as hack squats, rest at the top for five or more seconds after your last full
rep, and then move to the X Spot. Or try
the Double-X Overload, one of the X-hy-
brid techniques from the e-book Beyond
X-Rep Muscle Building. It’s basically per-
forming an X Rep after each standard rep.
Now, about free-bar squats: The X Spot
is compromised by a leverage shift, so
true X Reps are only possible on a Smith
or hack machine, and even then they can
be difficult. I’ve done them alone on a
Smith machine, hooking the safety latch-
es when the bar was at the low position
after three or four X Reps. Once again, the
poundage should be one that allows you
to get at least 10 standard reps prior to
firing out X Reps, or total CNS failure may
prohibit end-of-set partials at the max-
force point. If you choose to do a low-rep
set, try a Static X at the end, squeezing On some exercises you may require
hard near the turnaround. partner assistance to do end-of-set X
Reps. If you don’t have a partner, use a
Static X Rep at the X Spot—hold till you
Q: I read in in some of your writ- have to rack the weight. (On the Smith
ings that you shouldn’t pause be- machine, pictured above, you twist the
tween reps. But then in your review bar forward to hook the catch pins.)
of Jay Cutler’s training at your Web
site you say he pauses a lot during
sets. Which is right?
A: First let’s clarify the research you mention. According to a study reported by
IM researcher Jerry Brainum, scientists have found that the primary trigger for an-
abolic hormone release is stress induced by the accumulation of metabolic waste
products in the muscle during exercise, and that’s a result of continuous tension.
In other words, muscle burn is good—and mandatory for faster mass gains.
In one study trainees did sets of 10 reps of various exercises. One group did in-
tense sets of 10 reps, keeping tension on the target muscle, while a second group
paused between the fifth and sixth reps of each 10-rep set to clear waste products
from the muscle. Both groups rested only one minute between sets.
Results: The continuous-tension group (no rest during sets) showed elevations
of lactic acid, growth hormone and norepinephrine, while the other group (rest
during sets) didn’t. The second group got zilch. Plus, only the no-rest group built
more muscle, a 13 percent increase in muscle cross-sectional area! [Med Sci Sprts
Exer. (2005). 35:955-63.]
Now, the pauses Cutler uses are usually at the max-force point, where there is
still tension on the target muscle. He isn’t resting, he’s overloading that key ana-
bolic hot spot. It’s a version of the Double-X Overload technique Jonathan Lawson
and I have talked about in our e-zine and in our Beyond X-Rep Muscle Building
e-book. It’s a very powerful X-spot-overload technique, especially on stretch-posi-
tion exercises, which have been tied to anabolic hormone release (and in some
circles, muscle fiber replication).
The lesson is to keep tension on the target muscle. There’s really no reason to
lock out on exercises that let the muscle rest—like squats and bench presses. And
for even more anabolic overload, try double dipping at the semistretched point
on a set, as Cutler does. You’ll feel and see the difference almost immediately—as
in more pump and muscle size.
Q: After reading your analysis of Jay Cutler will often pause and/or pulse
the research on continuous ten- in the semistretch position between reps.
sion, I was wondering if you think
that ultimate-exercise, nonlock,
X-Rep-style workouts—one big
exercise per bodypart in nonlock
style with X Reps—would be the
preferred way for ectomorphic
hardgainers to make gains.
A: I think nonlock sets with X Reps on
compound moves are a very efficient,
recovery-oriented way to train. An ec-
tomorph may do quite well with them,
but it will take some experimentation to
figure out recovery time.
One thing to consider, however, is that hardgainers often have low neuromus-
cular efficiency, which is one of the factors that make them a hardgainer in the
first place. Contracted-position exercises (like leg extensions) can help increase
neuromuscular efficiency quickly, as can stretch-position moves, like semi-stiff-
legged deadlifts for the hamstrings. And both types of exercises have positive
effects on anabolic hormones, which many hardgainers are short on as well. Of
course, X Reps on the ultimate exercises help on both of those counts too, but
using those more isolated movements may help you cover all the anabolic bases.
An abbreviated Split-Positions program may be a better way to go than just one
exercise per bodypart. For example, you do the ultimate exercise (midrange) first
for one or two sets, like Smith-machine squats done nonlock style with X Reps on
one set. Then you follow with one drop set of a contracted-position exercise—leg
extensions. At your next leg workout you do Smith-machine squats again as your
first exercise, then follow with a drop set on a stretch-position movement—sissy
squats. You can build you’re own Split-Positions routine from the bodypart rou-
tines in this book or The X-Rep Hybrid Mega-Mass Program on pages 67-71 in our
Beyond X-Rep Muscle Building e-book is designed around that Split-Positions
concept; however, you may need fewer sets and/or more days off than what’s
listed because of your hardgainer status.
If you want to add muscle but simply don’t have time for those ancillary exer-
cises, then, yes, try using only the ultimate exercise for each bodypart listed. A
good place to start is The Basic Ultimate Mass routines in Chapter 11 of The Ulti-
mate Mass Workout e-book. Those UMW routines are two-, three- and four-days-
a-week programs consisting of just the ultimate exercises, one per bodypart, two
sets each. Do the first set with X Reps, and do the second set as a drop set or the
multi-rep rest/pause style described in Chapter 14, page 79, for extended tension.
And do all of the movements in nonlock style for continuous tension on every set.
Q: My question has to do with incline and decline cable flyes. I train at

home, so I don’t have cables. Do I need other exercises to work the con-
tracted position?
A: You can use dumbbells for both the contracted and stretch positions. While
dumbbells aren’t as effective as cables for contracted-position work, they can get
the job done in a pinch. When you use dumbbell flyes as a contracted-position
exercise, pull the dumbbells all the way to the top on each rep and push them
together as you squeeze your pecs for a two-count.
When you use dumbbell flyes for stretch-position work, do only the bottom
two-thirds of the stroke, which emphasizes stretch. Stop the dumbbells when
they’re about two feet apart at the top so you keep tension on your pecs and move
into the stretch position more quickly.
Q: I’m curious about what you think is better for curing overtrain-
ing: a week or two away from the gym or a week or two of low-intensity
work. I find the real discipline comes in holding back during a workout.
Thanks in advance for your answer.
A: I find it very difficult to stay away from the gym for a week at a time, unless
I’m on vacation—and even then I sometimes hunt down a gym so I can train. So
my answer would be a week or two of low-intensity training. If you have trouble
keeping the intensity low, do only one or two sets per bodypart—one set per exer-
cise—and train each bodypart only once during that week—if you have a problem
holding back.
Q: I have two questions: 1) What’s your opinion of periodization—

changing rep ranges on all exercises every six weeks or so? and 2) Which
is better, volume training or short, abbreviated high-intensity-style
workouts?
A: Periodization makes a lot of sense on one level—from a recuperation stand-
point—but most of the experts cite another reason to periodize: to work different
fiber types. Hmm, if you use one rep range to zero in on one fiber type, won’t the
other fiber types shrink during their long six-week hiatus when they are not being
activated? Not what a bodybuilder wants. Bodybuilders want to maximize the size
of all fiber types to push muscle mass to extreme levels. That’s why most of the
programs in this e-book combine max force and extended tension programs—to
train as many fiber types as possible and build both anaerobic and endurance
components of the muscle cells. The closest I get to periodization is the F/X ap-
proach, training for max force at one workout and extended tension at the next.
That attacks different fiber components; however, there is overlap. At the end of
this chapter you’ll also see how Jonathan and I are incorporating Eric Broser’s
Power/Rep Range/Shock system into our program. That varies the rep range every
week, but there is also plenty of overlap, as you’ll see.
As for the rest and recuperation aspect of periodization, I have my own, simpler
version: I call it Phase Training. I like to ratchet down the intensity every four to
six weeks before cranking it up again for another high-intensity phase. It’s as if to
keep gaining, you have to reach the brink of overtraining and then back off. It’s
the way the body’s stress-repsonse system works.
What about high-intensity workouts vs. higher-volume methods? Both will
work. Bill Pearl used to train with 20 or more sets per bodypart, but he never
trained to exhaustion on any set. It just didn’t suit him. He got at more muscle
fibers by doing set after set. Others prefer to do fewer sets and push harder—for
example, past central-nervous-system exhaustion with X Reps—to hit the major-
ity of fibers. When you do that, you have to pull back the volume.
Is one style better than the other? It depends on you—your body, preferences
and personality. Bill Pearl probably wouldn’t have gained much on an all-out
intensity-oriented routine—because he would’ve hated it and quit if that was the
only way. Luckily for all of us, there’s more than one way to grow.
Q: I have a number of questions: 1) What muscle group(s) does the for-

ward lunge affect and is it a stretch-, midrange- or contracted-position
exercise? 2) What’s the best exercise for building lower triceps mass? 3)
What position of flexion does lying side laterals work? 4) What position
do straight-arm pullovers cover and what muscle groups do they affect?
A: 1) Lunges. POF protocol classifies lunges as a midrange movement for the
quads, similar to leg presses and squats; however, if you use them that way, you
shouldn’t alternate legs, as that gives one leg too much rest while the other works.
In other words, work one leg at a time, switching legs only when you finish a set,
so the exercise is similar to one-leg presses. I suggest working one leg, resting for
one minute, work the other leg, rest a minute and so on. That should give each leg
the requisite three-minute break for max-force generation. Also, you may want
to try stepping back with the nonworking leg instead of forward with the working
one. That simulates one-leg squats. If you have trouble with balance, try them in
a Smith machine. Theoretically, you should make better gains with one-leg ex-
ercises, as research suggests that you can activate more fibers using one limb as
opposed to two. You can also classify lunges as midrange work for the hamstrings.
2) Lower triceps. Getting development in
the triceps near the elbow is more a result of
having a low insertion point, where the muscle
attaches to the bone. If you have a high triceps
insertion, there will be a gap between the end
of your triceps and the elbow. That’s genetic
and can’t be altered by training—like high
calves. Whatever your genetic predisposition,
you want to develop the muscle fully and com-
pletely, which means you should work it in its
midrange, stretch and contracted positions.
For example, you could do decline extensions
(midrange), overhead extensions (stretch) and
kickbacks (contracted). That’s a classic 3D POF
triceps program.
3) Lying laterals. Lying laterals, or one-arm
incline laterals, are classified as a stretch-posi- Jonathan’s triceps attach some-
tion exercise for the medial-delt heads; how- what high above his elbows, but
ever, you have to raise the dumbbell on a plane that hasn’t prevented him from
that’s parallel to your body. In other words, you building huge arms.
need to raise the weight close to your body. If
you raise the dumbbell out to the front,
away from your torso, you tend to work
more of the rear delt and trapezius.
4) Pullovers. Straight-arm pullovers
are classified as a stretch-position exercise
for the lats; however, they also work your
upper chest and your serratus, those slash-
ing muscles on the sides of your torso.
Q: Can deep squats help strengthen and add mass to the hamstrings?
A: Deep squats can help develop the hamstrings somewhat; however, feet-for-
ward Smith machine squats have been shown to hit the hamstrings much better
than regular free-bar squats. That’s what EMG analysis shows. That’s why I revised
POF protocol to include feet-forward Smith-machine squats or feet-forward hack
squats as midrange movements for the hamstrings. For those who don’t have
problems with hamstring development, relying on squats and semi-stiff-legged
deadlifts as midrange work for hams is fine; however, for people who need extra
hamstring attention, a few sets of feet-forward Smith-machine squats before
semi-stiff-legged deadlifts (stretch) and leg curls (contracted) will help remedy the
problem. It’s a great transition move from quads to hamstrings—and the exercise
will no doubt help improve your quad development as well.
Q: The drop-set concept you recommend works! I’ve already put on
about 10 pounds of muscle in two months. My question is, How do I do
drop sets on dips and chins? I only use 20 pounds on those exercises,
and that’s not a big enough poundage reduction to allow me to get more
reps on a subsequent drop set.
A: You could strip off your clothes and shoes to lighten the load, but most of the
other gym members probably wouldn’t appreciate it. Seriously, try using a similar
exercise for your drop set. In other words, make it a superset instead. For example,
after you fail on dips, do pushups—that is, if you’re working chest. If you’re using
dips for triceps, go to bench dips when you hit failure. For bench dips you set
two flat benches parallel to each other a few feet apart. Position yourself face up,
hands on the edge of one—behind your back—and heels on the edge of the other.
Now dip. Bench dips are much easier than bar dips, so you should be able to
knock out at least eight to 10 immediately after your weighted dips.
As for chins, go to pulldowns when you hit failure. If you don’t have a pulldown
machine, you can do undergrip barbell rows. Those actually work very well with
chins because the undergrip rows train the lats in their contracted position, while
chinning with an overhand grip is midrange work for the lats. You’ll feel a searing
burn in your lats during undergrip rows, guaranteed.
If you don’t like any of those suggestions, or you train in a crowded commer-
cial gym where supersets are impossible, try multi-rep rest/pause. The two most
popular methods are ROB and DC training (see page 79).
Q: I saw your before and after photos and Jonathan Lawson’s at www.
X-Rep.com. It’s hard for me to believe you’re both natural. Most of the
guys at my gym who look good, but aren’t to your level yet, take steroids.
I have to believe that you both use something. The average guy just can’t
get a killer physique without some “help,” and it seems impossible for
hardgainers who have structures similar to what you started out with.
A: I’ll take that as a compliment, especially considering my hardgainer status.
It’s taken a lot of years of learning what works for me—and I’m still learning and
trying new things. Patience, experimentation and persistence have paid off, al-
though like any bodybuilder, I’m not satisfied. I know I can get better—even with
my piss-poor genetics—which keeps me training hard.
To be honest, I did try Dianabol back in my early 20s—more than 25 years ago.
I decided to try two tablets a day, 10 milligrams, but I could only handle the guilt
for about two weeks. I dumped the rest of the pills in the garbage because I felt as
though I was cheating, not to mention damaging my health (I’ve always been a
health nut). That’s the only time I touched steroids.
As for Jonathan, he’s drug-free for life. He has good genetics—better than mine
anyway, that’s for sure—and he works damn hard and damn smart. By training
each bodypart through its full range with 3D POF and adding X Reps, he’s created
a great physique without pharmaceuticals. He’s very good about experimenting in
the gym and learning what works for him.
Both of us are totally committed to doing it without drugs. It’s harder, it takes
more intelligent training, but that’s what makes it so much more rewarding than
taking the easy way. We’re learning how our bodies respond to a variety of training
stimuli. With drugs your body responds to just about any training, so you don’t
really learn what works for your specific body type and fiber makeup.
I’ve heard guys whining about how they just can’t make any more size gains and
that taking steroids is their only alternative. That’s not true in most cases. Have
they really tried every mode of training—drop sets, supersets, X Reps, X-hybrid
techniques and so on? The choices are endless, but so many don’t have the pa-
tience or will to work hard and try different things. They’d rather go the quick-fix
route, even if it shrinks their nuts and causes golf-ball-size boils on their backs.
I’d rather build natural muscle, even if it takes twice as long, so I learn what it
takes to get it and I can keep it without sticking myself in the ass every few days. It
just doesn’t make sense to risk my health for temporary muscle size.
I say all of that with no disrespect to those who choose to use. I feel it’s a per-
sonal decision, and if you’re willing to take the risk, hey, it’s your body. Just go into
it informed so you know how to deal with the side effects, including the mental
anguish. Read as much as you can about the side effects and how to use as safely
as possible before you take the plunge.
Q: I’m about 5’10, 190 pounds. If I want to be a proportional body-

builder what should my measurements be ?
A: When I think of symmetry and proportion, I think of Steve Reeves, so let’s go
to his book Building the Classic Physique the Natural Way
for his answer.
Reeves gives the following percentages for Classic Phy-
sique Proportions:
•arm size, 252 percent of wrist size

•calf size, 192 percent of ankle size
•neck size, 148 percent of pelvis size
•waist size, 86 percent of pelvis size
•thigh size, 175 percent of knee size
For example, if you have a seven-inch wrist, multiply seven times 2.52 and you
get 17.64: Your arms should be about 17 1/2 inches.
As for bodyweight, Reeves has a very interesting chart that has Classic Physique
Weight for each height measurement. You’re 5’10”, and the chart says you should
weigh 185 pounds—that’s 185 hard pounds, no love handles and visible abs, even
standing relaxed. I’m sure you know a lot of guys who are 5’10”, 185 with waists
that are about 1 1/2 times their chest measurement. I don’t think that’s what
Reeves considers classic proportions.
The chart has a 5’11” man weighing 190, 6’ weighing 200 and so on adding 10
pounds for every additional inch. Going in the other direction from 5’11”, you
subtract five pounds for every inch. For example, a 5’10” man should weigh 185, a
5’9” man should weigh 180 and so on.
No doubt Reeves based these proportions on his own physique, but I don’t have
a problem with that. He was truly one of the most symmetrical bodybuilders of
all time. He lists his top form measurements as the following: height, 6’1”; weight,
215 pounds; neck, 18 1/4 inches; chest, 52 inches; waist, 29 inches; hips, 38 inch-
es; upper arm, 18 1/4 inches; forearm, 14 3/4 inches; wrist, 7 1/4 inches; thigh, 26
inches; calf, 18 1/4 inches; ankle, 9 1/4 inches.
You can get a copy of Building the Classic Physique the Natural Way from Home
Gym Warehouse for $19.95, www.Home-Gym.com.
Q: I’ve heard about a bodybuilder who gained 60 pounds of muscle in

only one month. Is that true, and, if so, how did he do it?
A: You’re talking about Casey Viator, who gained a whopping 63 pounds of
muscle in a mere four weeks in 1973 during what’s known as the Colorado Experi-
ment at Colorado State University. He made that tremendous gain while training
on a high-intensity routine three days per week. Granted, Casey wasn’t starting
from scratch. He was regaining muscle weight that he’d had during his competi-
tive bodybuilding days, a few years before this experiment, and he was one of the
most genetically gifted physique athletes ever to grace a posing dais. Neverthe-
less, it was a phenomenal achievement and should open your eyes to the fact that
putting on 10 pounds of muscle, or more, in a mere 10 weeks isn’t so impossible
after all.
The man who conducted the experiment was Arthur Jones, the creator of Nau-
tilus machines. Here are his comments on what transpired:
“During the winter of 1972-’73, Casey Viator, an advanced bodybuilder who I
had been training for several years, and the youngest person to ever win the Mr.
America contest (at 19 years of age in 1971) was injured in an industrial accident,
lost a finger and then almost died as a result of an allergic reaction to a tetanus
injection; under the circumstances he had to stop training for several months, so
he reduced his intake of food in order to avoid getting fat while out of training,
and he lost both muscular size and strength but remained quite lean.
“So I saw this as an opportunity to demonstrate just what could be done with a
very brief exercise program, made arrangements with the Department of Physiol-
ogy of Colorado State University, in Fort Collins, and went there for this research
(really much more in the way of a ‘demonstration’ than ‘research’ because I had
a pretty good idea about just what the results would be), and this program was
started on May 1, 1973, and continued for a period of only four weeks, 28 days,
until May 29, 1973.
“Results?
“According to the tests conducted by Dr. Elliot Plese and other doctors at the
university, Viator gained more than 45 pounds of bodyweight while losing about
19 pounds of fat, which means that his gain in muscular mass was more than 60
pounds. Results that were produced by only 12 [high-intensity] workouts with an
average length of less
than 30 minutes.”
Most of the exer-
cises Casey used were
performed on Nautilus
prototype machines,
one set to failure.
Here’s the program:
60 Pounds of muscle
in four weeks. Casey
Viator’s before and
after photos from the
Colorado Experiment
in 1973. Phase 1 of
the 10-Week Size
Surge program was
constructed along
the same lines as
Viator’s program, but
with as few machines
as possible so body-
builders training at
home could use it to
pack on mass. Viator
used mostly Nautilus
machines.
1) Leg extensions
2) Hip-and-back machine
3) Duo squat machine
4) Leg curls
5) Pullover machine
6) Behind-the-neck pulldowns
7) Double shoulder machine
8) Rowing machine
9) Double chest machine
10) Biceps curls
11) Triceps extensions
12) Dips
More recently (2006), an advanced drug-free bodybuilder named Mike Se-

manoff packed on 20 pounds of muscle in two months. That’s almost equally as
impressive because he wasn’t recovering from ill-
ness or starved down. He was in bodybuilding con-
dition and decided to experiment with X Reps to see
how much weight he could put on in two months.
Here are his comments:
“I have been training for a long time, so I knew
that I had to do something drastically different if I
was going to attain dramatic gains. First I started
doing some research on the relationship between
testosterone and growth hormone. Through my
research I found that these hormone levels in my
body are almost directly proportional to the intensi-
ty level of my workout. So I knew that if I could keep
my intensity maxed out for 45 minutes to an hour,
I would be maximizing a key element to my body’s
natural growth mechanism. Drug-free bodybuilder Mike
“Second I had to provide my muscles with a to- Semanoff recently packed
tally unique stimulus to really kick-start growth. I on 20 pounds of muscle in
found my answer when I started reading about X two months with X Reps—
Reps in IRON MAN and at X-Rep.com. I was very but he didn’t start in a
intrigued by this concept and started thinking of starved, extremely depleted
how I would incorporate these end-of-set power condition as Viator did in
partials into my workout. The whole concept of at- ’73. Very impressive!
tacking the semistretched point of the muscle really
opened up a whole new world of training potential. The fun thing about X Reps is
the creativity I could use within my workout to really hit the max-force point and
overload the target muscle.
“Once I got the hang of X Reps, I started adding poundage fast and incorporat-
ing the technique on almost every set. Like clockwork the gains just kept coming.”
Along with X Reps Mike incorporated a lot of supersets in his training, which
helped synergize with X Reps for anabolic hormone surges. You can get a lot of
those same benefits with the concepts and routines outlined in this book.
Q: I need a solid mass-building diet to follow. Can you outline one?

A: Diet is very specific to the individual. Metabolisms vary significantly; howev-
er, here’s one I recommend, but you may need to adjust it to fit your specific needs
and calorie expenditure.
3D Muscle Building Fast Mass Diet
Meal 1
Milk (2% butterfat), 8 ounces
Oatmeal, 8 ounces
Egg whites, 2 (stirred into oatmeal)
Dates or raisins, 1/4 cup (about 5 whole dates)
Supplements: vitamin-and-mineral tablet
Meal 2
Whey-and-casein meal replacement, such as
Muscle-Link’s Muscle Meals
Meal 3
Roasted chicken, 6 ounces
Broccoli or other green vegetable, 6 ounces
Brown rice, 1 cup
Sherbet, 2 scoops, or fruit cocktail, 1 cup
Meal 4
Cottage cheese, 6 ounces
Pears (canned in own juice), 4 halves
Meal 5
Peanut butter and jelly sandwich on whole-wheat bread
Milk (2% butterfat), 8 ounces
30 minutes before training

Optional specialty supplements: Muscle-Link’s CreaSol
(titrated creatine) and Ribose Size
Meal 6 (right after training)

Whey protein in fruit juice or Muscle-Link’s Recover-X plus CreaSol (X Stack)
Optional specialty supplements: Muscle-Link’s
Cort-Bloc (P.S., a cortisol-control compound)
Meal 7
Tuna sandwich on whole-wheat bread
(tuna packed in water)
Apple
Peanuts (handful)
Before bed
Supplements: antioxidants (C, 500 milligrams;
E, 500 international units; and
beta-carotene, 20,000 international units)
Optional specialty supplements: Cort-Bloc (P.S.)
For most trainees this would be considered a mass-gaining diet, as it contains

about 3,000 calories—30 percent protein, 25 percent fat and 45 percent carbs.
However, that may not be enough for hardgainers. For those who have a dif-
ficult time putting on weight, I’d suggest adding a protein drink before bed to
that diet—and make sure it’s got a mix of both casein and whey proteins, as ca-
sein is slow digesting. For more information on a lot of the supplements listed,
and others, see the Supplement Blog at www.X-Rep.com.

Q: I’ve read all of your e-books and—Wow!—I’m blown away. They
opened my eyes to so many things I’ve been puzzled about, like why the
big guys cheat with explosive reps and grow so much because of it. Your
explanation of how [that style of training] hammers the max-force point
of the exercise makes total sense. And so did your discussions on block-
ing blood flow and how they use it on isolation exercises for pump. My
question is, Does overloading the max-force point of an exercise create a
different type of growth from what you get by blocking blood flow?
A: If you’ve gotten this far in this e-book, you know the answer. Overloading the
max-force-generation point of an exercise appears to provide unique fast-twitch-
fiber activation, while occlusion can do things like pump up fluid volume, increase
capillary beds and develop the mitochondria—many separate layers of growth.
It appears that the champs get big by maximizing a number of growth factors, or
layers, which is what we try to get across in all of our e-books, this one included. I
explained that adding X Reps, or power partials, to the ends of sets of certain exer-
cises is a much more efficient means of attaining mass than simply doing set after
set on multiple exercises.
For example, by adding X Reps to incline presses, you take the pecs past failure
at the key max-force-generation point, getting much more fast-twitch-fiber activa-
tion than if you stop at positive failure. It’s the best way to move past nervous system
exhaustion and fatigue to get more fast-twitch fiber action. You also create some
postfailure occlusion with X Reps because partial pulses keep tension on the target
muscle. You can almost feel the blood being squeezed out with each pulsing action.
In addition, you also get some stretch overload with X Reps, which may have a
connection to hyperplasia, or muscle-fiber splitting. Remember, you do X Reps at
a semistretched point, so they severely stress the muscle when it’s in a somewhat
elongated state.
Our champ-training analysis also solidifies the 3D Positions-of-Flexion muscle-
building method—working a muscle with midrange-, stretch- and contracted-
position exercises. You can trigger the most fiber activation with compound, or
midrange, exercises like incline presses, especially when you add X Reps to the end
of a set. Then you can get the best occlusion effects with continuous-tension con-
tracted-position exercises, like cable flyes. Add X Reps to those, and you increase
occlusion time and its size- and strength-building effects. Finally, you can use
stretch-position exercises for even more force production, dormant-fiber activa-
tion (thanks to the myotatic reflex, an emergency response triggered by full stretch
against resistance) and perhaps more fiber-splitting action (remember, one ani-
mal study got a 300 percent muscle-mass increase after only one month of stretch
overload).
The programs in this e-book are the latest mass-building innovations that take all
of the above into account. I’m not saying we’ve found the answer, although 3D POF
plus X Reps may work mass-building miracles for a number of bodybuilders. Some
of the remaining question marks still revolve around recovery. In fact, as I complete
this e-book, Jonathan and I are just beginning to experiment with training each
bodypart only once a week, which has never worked for us in the past. What makes
us think it will work now? For one thing, we’ve honed our neuromuscular systems
with X Reps and have the learned ability to make any set much more intense.
We’ve said that X Reps can make any set two to five times more powerful than a
conventional set, so if we do five sets per bodypart, as dictated by 3D Positions-of-
Flexion mass-training protocol, and we end three of those sets with X Reps or use
an X-hybrid technique, by our estimation that’s like doing anywhere from eight to
15 conventional sets. Theoretically that dictates the need for more recovery time
between bodypart hits. Will it require a full seven days of recovery? That’s what we
aim to find out!
A number of drug-free bodybuilders have found that to be the case as they got

more advanced. Dave Goodin is a very successful natural pro bodybuilder—he’s
the ’97 Pro Natural Mr. Universe. He’s 47 and only trains four days a week precon-
test (three days a week in the off-season), hitting each bodypart once every seven
days. He says that style of training helped him pack on 20 pounds of muscle after
age 35 and become a much more successful competitor!
Then there’s Skip La Cour, who goes hard and heavy at every workout, using six
or so work sets per bodypart. He also adheres to the one-workout-per-bodypart-
per-week strategy—and used that split to win five Team Universe titles. John Han-
sen, Mr. Natural Olympia and IM columnist, also trains in that manner.
When we’ve tried that style of training in the past, we always felt the muscles
start to atrophy, or detrain, before they were trained again. A few years ago we
even tried incorporating heavy negatives to overstress the target muscle in hopes
of forcing the need for seven days of recovery time—negatives are supposed to se-
verely damage muscle tissue. Results? No size increase, very small strength blips.
But now we’ve been using X Reps for two years, and because of that we’ve de-
veloped heightened neuromuscular efficiency, and, we think, the ability to blast
the target muscle into submission much more effectively. Also, we’re both older
(Steve is 47, Jonathan is moving into his mid-30s), so dwindling hormone levels,
especially in Steve’s case, may require more recovery time.
We’ve also found a lot of size-building potential in Eric Broser’s Power/Rep
Range/Shock mass-training protocol. Basically you have three different workouts
for each bodypart. The first week you train for power with lower reps—what we’re
calling max force. The second week you train the muscle over three rep ranges:
7-9, 10-12 and 13-15. The third week you shock the muscle with supersets, multi-
rep rest/pause, drop sets or whatever intensity technique you deem necessary to
annihilate the target muscle. So you get a better understanding, here are sample
programs from Broser’s P/RR/S workout arsenal:
Hamstrings—Power
Rep Goal: 4-6
Leg curls, 3 x 4-6
Stiff-legged deadlifts, 3 x 4-6
Single-leg leg curls, 2-3 x 4-6
Triceps—Rep Range
Rep Goal: 7-9, 10-12, 13-15
Smith-machine close-grip bench presses, 3 x 7-9
Lying extensions, 3 x 10-12
Dumbbell kickbacks, 2 x 13-15
Delts—Shock
Rep Goal: 8-10
Superset
Seated lateral raises, 2 x 8-10
Behind-the-neck pressses, 2 x 8-10
Superset
Wide-grip cable upright rows, 2 x 8-10
Bent-over laterals, 2 x 8-10
Barbell front raises (drop set), 1 x 8-10(6-8)
The rationale behind this is scientifically sound. As Broser says, “Power/Rep

Range/Shock is a cyclical approach to training in which you use a unique proto-
col every week, with various protocols collectively tapping into all of your body’s
mechanisms for growth.
“I first developed the system when I noticed a pattern developing. Myself, and

all of my clients began to show dramatic and rapid gains in size by making very
frequent changes in our training programs. I began to realize that getting bigger
was not simply a function of adding weight to the bar or getting another rep with
the same weight. While progressive overload is something that works very well in
the beginning stages of training, the body needs to be presented with more than
just increased poundage as one continues on with training. The human body is
an adaptive machine. Thus, if you do not force your muscles and CNS to deal with
unique stressors rather frequently, then you are bound to stagnate. P/RR/S was
designed not to let this happen.”
Does it work? Broser used it along the way as he took his 5’11” frame from 125
pounds to its current muscular weight of 245—drug free. And, as he said, he’s been
using it on many of his clients with spectacular results:
“My clients have all made remarkable progress with P/RR/S. Many of them
have broken size and strength plateaus that they were sitting at for years. One of
my clients recently told me that after just two months of using P/RR/S, he had
gained more muscle than in the previous two years! I regularly have clients gain
five to 10 pounds of muscle in three three-week cycles using the method, while
making no other changes to their program.”
All of that has convinced us to give Broser’s P/RR/S training theories a test run,
with our own 3D POF X-Rep spin, of course. Here’s our new program, training
each bodypart once a week on a four-day split…
Monday, Week 1: X-Rep Power Program

Chest, Calves, Abs

Incline presses* (X Reps), 3 x 4-6
Incline flyes (X Reps), 1 x 6
High cable flyes (X Reps), 2 x 6
Bench presses (X Reps), 2 x 4-6
Wide-grip dips (X Reps), 1 x 6
Flat flyes (X Reps), 1 x 6
Low/middle cable flyes (X Reps), 1 x 6
Knee-extension leg press
calf raises* (X Reps), 3 x 8-10
Machine donkey calf raises (X Reps), 2 x 8-10
Hack-machine calf raises (X Reps), 2 x 8-10
Standing calf raises (X Reps), 2 x 8-10
Seated calf raises (X Reps), 2 x 6-8
Ab Bench crunches (X Reps), 2 x 6-10
Full-range bench crunches (X Reps), 2 x 8-10
X Reps = End-of-set partials or static hold near turnaround on last set only.

Tuesday, Week 1: X-Rep Power Program
Back, Forearms

Wide-grip pulldowns* (X Reps), 3 x 4-6
Parallel-grip chins (X Reps), 2 x 4-6
Undergrip pulldowns (X Reps), 2 x 4-6
Machine pullovers (X Reps), 2 x 4-6
Behind-the-neck pulldowns* (X Reps), 1 x 6-8
Nautilus rows or cable rows (X Reps)*, 3 x 4-6
One-arm dumbbell rows (X Reps), 1 x 4-6
Bent-arm bent-over laterals, (X Reps), 2 x 4-6
Barbell shrugs (X Reps), 2 x 4-6
Reverse wrist curls (X Reps), 3 x 8-10
Wrist curls (X Reps), 2 x 8-10
Behind-the-back wrist curls, 1 x 8-10
Rockers, 1 x 8-10

Thursday, Week 1: X-Rep Power Program
Quads, Hamstrings, Lower Back

Machine hack squats
(nonlock; X Reps), 2 x 4-6
Leg presses (nonlock), 2 x 4-6
Smith-machine sissy
squats (X Reps), 2 x 4-6
Lunges, 1 x 4-6
Rack stiff-legged deadlifts
(low partials; X Reps), 3 x 6-8
Hyperextensions (X Reps), 1 x 6-8
Leg curls (X Reps), 3 x 4-6
Low-back machine (X Reps), 1 x 6-8

Friday, Week 1: X-Rep Power Program
Delts, Triceps, Biceps

Rack pulls (X Reps), 2 x 4-6
Incline one-arm laterals (X Reps), 2 x 4-6
Forward-lean laterals (X Reps), 2 x 4-6
Behind-the-neck presses (X Reps), 2 x 4-6
Bent-over laterals (X Reps), 2 x 4-6
Dips (X Reps), 2 x 4-6
Decline extensions, 1 x 4-6
Overhead extensions (X Reps), 2 x 4-6
Pushdowns or kickbacks (X Reps), 2 x 4-6
Preacher curls (X Reps), 2 x 4-6
Cable curls (X Reps), 1 x 4-6
Incline curls (X Reps), 2 x 4-6
Concentration curls or one-arm
dumbbell spider curls (X Reps), 2 x 4-6
Cable hammer curls (X Reps), 1 x 4-6
Week 1 (Power) Notes

•Exercises that are somewhat dangerous or that have potential for joint
injury, we move the reps slightly higher—6-8. Examples include leg exten-
sions, rack stiff-legged deadlifts and behind-the-neck pulldowns. On a lot of
stretch-position exercises we won’t go below six reps, as the max elongation
is a dangerous position.
•Endurance-oriented muscles get slightly higher reps, including abdominals,
calves and forearms.
•Because of neuromuscular short-circuiting and/or fatigue caused by low
reps, X-Rep partials may not be possible at the end of a set of some exercises.
If that is the case, we do a static hold instead of pulsing movement. For a
Static X, hold the weight near the turnaround, the X Spot, for as long as pos-
sible.

Monday, Week 2: X-Rep Rep-Range Program
Chest, Calves, Abs

Incline flyes (X Reps), 1 x 10-12
High cable flyes (X Reps), 2 x 13-15
Wide-grip dips (X Reps), 1 x 7-9
Flat flyes (X Reps), 1 x 10-12
Low/middle cable flyes (X Reps), 1 x 13-15
Seated calf raises (X Reps), 2 x 10-15

Tuesday, Week 2: X-Rep Rep-Range Program
Back, Forearms

Undergrip pulldowns (X Reps), 2 x 10-12
Behind-the-neck pulldowns* (X Reps), 1 x 7-9
Behind-the-back wrist curls, 1 x 13-15
Rockers, 1 x 13-15

Thursday, Week 2: X-Rep Rep Range Program

Machine hack squats
Smith-machine sissy
squats (X Reps), 2 x 10-12
Lunges, 1 x 7-9
Rack Stiff-legged deadlifts

Friday, Week 2: X-Rep Rep Range Program

Bent-over laterals (X Reps), 2 x 10-12
Overhead extensions (X Reps), 2 x 10-12
Cable curls (X Reps), 1 x 7-9
dumbbell spider curls (X Reps), 2 x 13-15
Week 2 (Rep Range) Notes

•For some bodyparts we start with two midrange exercises, two sets each.
For example, for delts we do two sets of rack pulls, then two sets of dumbbell
upright rows. We keep the reps in the lower range for both.
•Broser’s Rep Range protocol works nicely with the 3D POF mass-building
concept. You do the midrange-position exercise in the 7-9 rep range, the
stretch-position exercise in the 10-12 rep range and the contracted-position
movement in the 13-15 rep range. That hits both max force (midrange) and
extended tension (contracted), with stretch overload a combination of both
max force and extended tension—an excellent way to attack 3D POF!
•If we do only one exercise for a bodypart, such as bent-over laterals for rear
delts or cable hammer curls for brachialis, we do the middle rep range (10-
12), which provides some max force and extended tension.

Monday, Week 3: X-Rep Shock Program
Chest, Calves, Abs

Superset
High cable flyes (X Reps), 2 x 8-10
Incline flyes (X Reps), 1 x 8-10
Superset
Low/middle cable flyes (X Reps), 2 x 8-10
Wide-grip dips (drop; X Reps), 1 x 8(6)
Flat flyes (X Reps), 1 x 8-10
Superset
Superset
Seated calf raises (drop; X Reps), 2 x 12(8)
Superset
Incline kneeups (drop; X Reps), 1 x 10(6)
Flat-bench leg raises (X Reps), 1 x 10-12
Tri-set
End-of-bench kneeups (X Reps), 1 x 8-10
X Reps = End-of-set partials or static hold near turnaround on last set only;
on exercises not included in a superset, we often do multi-rep rest/pause—
set, rest 10 seconds, set, rest 10 seconds, set.

Tuesday, Week 3: X-Rep Shock Program
Back, Forearms

Superset
Undergrip pulldowns (drop; X Reps), 1 x 8(5)
Behind-the-neck
pulldowns* (drop; X Reps), 1 x 8(5)
Superset
Superset
Dumbbell shrugs (X Reps), 1 x 8-10
Superset
Forearm Bar reverse
wrist curls (X Reps), 2 x 8-10
Superset
Forearm Bar wrist curls (X Reps), 2 x 8-10
Rockers (drop), 1 x 12(8)

Thursday, Week 3: X-Rep Shock Program

Superset
Machine hack squats
Superset
Leg presses (nonlock; X Reps), 1 x 8-10
Smith-machine sissy
squats (drop; X Reps), 1 x 8(5)
Lunges (one leg at a time), 1 x 8-10
Superset
Semi-stiff-legged deadlifts

Friday, Week 3: X-Rep Shock Program

Superset
Dumbbell upright rows (drop; X Reps), 1 x 8(6)
Superset
One-arm cable laterals (X Reps), 1 x 8-10
Superset
Dumbbell presses (X Reps), 1 x 8-10
Bent-over laterals (drop; X Reps), 2 x 8(6)
Superset
Overhead extensions (drop; X Reps), 2 x 8(6)
Superset
Cable or dumbbell curls (X Reps), 2 x 8-10
dumbbell spider curls (drop; X Reps), 2 x 8(6)

Week 3 (Shock) Notes
•Broser begins many of his bodypart routines on Shock week with a pre-ex-
haustion superset—an isolation/contracted-position exercise first followed
immediately by a compound/midrange movement (for example, lateral
raises followed by behind-the-neck presses). Studies show that pre-ex signi-
ficatly reduces force production on the second exercise, which is the most
important—midrange moves are the big mass builders. Therefore, we choose
to use postactivation, switching the order. We do the midrange-position
exercise first in the superset, and then follow immediately with a contracted-
position movement. That tactic has been shown to actually increase force
production on the big exercise on the second superset because of height-
ened neuromuscular activation.
•On lone exercises, those not included in a superset, we often do them in
multi-rep rest/pause style (a combination of DC and ROB). We do a set to
exhaustion, rest 10 seconds, do a second set to exhaustion, rest 10 seconds,
then do a third and final set to exhaustion, often with X Reps. Or we may do a
standard drop set.
Note: You can follow along with the changes we make by reading our daily
training blog: http://www.x-rep.com/xblog.htm.
The bodypart split we’re using gives us only two workouts in a row before a rest
day and minimizes overlap. Yes, arms get hit on Friday after being trained indi-
rectly on Monday, triceps with chest, and Tuesday, biceps with back, but there
are a lot of days between those workouts—and two days completely off after the
Friday session.
Now, if we start getting smaller and/or weaker, we may redo our training split
to allow for indirect work (for example, quads and hams on different days and lats
and midback on different days). Good templates for that type of split are the Di-
rect/Indirect programs in The Ultimate Mass Workout e-book. That’s our backup
plan for our P/RR/S beta-test.
We’re excited to give the one-workout-per-bodypart-per-week split a retry,
combining Power/Rep Range/Shock, 3D POF and specific X-Rep techniques we’ve
found most effective, as well as max-force and continuous-tension tactics like
drop sets and multi-rep rest/pause. Will all of that add up to bigger and better
physiques for
both of us? We are always
We’re opti- experimenting
with new ways
mistic. Let
to build muscle
the experi-
and document-
ment begin! ing everything
we do. Check
out our blog at
www.X-Rep.
com for our
latest training
and supplemen-
tation trials and
tribulations.

What You Should Do Now to Get Bigger and Stronger
If you don’t consider yourself very advanced as far as bodybuilding goes and
you just want a time-tested program that will build muscle fast, use the classic
10-Week Size Surge approach (after all, it added 20 pounds of muscle to Jona-
than’s physique in a little over two months!). It’s worked for lots of trainees who
stuck with it. Here’s the drill…
Weeks 1-5: Use Jonathan’s Phase 1 routine listed in Chapter 2 or, if you’re
more advanced, the F/X version in Chapter 14. No matter which program
you choose to use as your basic-exercise Phase 1 program, stop short of
failure on every exercise the first week. After that, go all out on all your work
sets.
Weeks 6-10: Move to Phase 2 with the 3D POF Revised Size Surge Mass
Program listed in Chapter 10 or, if you’re more advanced, the X-Rep version
in Chapter 13. Once again, use the first week as a breakin, stopping all sets
short of failure. Then pull out all the stops and shoot for building the most
muscle mass possible! If you experiment with X Reps, don’t get carried away,
as it’s a very powerful technique.
Or, if you’re in the advanced category and more daring, try training each
bodypart once a week with our latest experimental routine listed in this chap-
ter. No promises with that one, however, as we’re just beginning our beta-test
period with it ourselves.
If you want more information on X Reps and X-hybrid techniques, more mo-
tivation or you need more programs to add to your mass-building arsenal, the
e-books on the next page are loaded with muscle-building stuff that can help
you take your physique to new muscular heights.
If you have questions you can e-mail me (xrepsth@aol.com) or Jonathan
(xrepjdl@aol.com) or contact us via our Web site, www.X-Rep.com. See you
in the gym!

Other Muscle-Building E-books
The Ultimate Mass Workout, featuring X-Rep

Training. Here it is: The original X-Rep manual. You
may think you’ve tried it all to build muscle, but until
you ignite the anabolic fuse with The Ultimate Mass
Workout and X Reps, you haven’t experienced explo-
sive growth. This program maximizes all the elements
your body requires for an extreme hypertrophic
response—the single best exercise for each muscle,
precision workouts, neuromuscular target train-
ing, capillary-expansion tactics, anabolic hormone
activation and maximum muscle fiber-recruitment
techniques. It’s all here, waiting for you to light the
fuse and create your own ultimate muscle-size-and-
strength X-plosion.
Beyond X-Rep Muscle Building. If you under-

stand and have experienced the muscle-building
power of X Reps, it’s time to accelerate your mass
gains with Beyond-X hybrid tactics, including X-
centric training, Fade X, Double-X Overload and
X/Pause. Contains our complete Ripping Phase pro-
gram that got our physiques bigger and better than
the gains we made during our original X-Rep experi-
ment. Plus, you can check out the new X-Rep-Hybrid
Mega-Mass Program.
X-treme Lean Fat-Burning and Nutrition

Guide. Nothing grabs attention like a shredded phy-
sique. If you’re ready to shed your excess bodyfat and
build some muscle at the same time, then this is your
answer. It’s time to stop talking about it and start
working on it. You want those etched abs? We’ll give
you the diet info to let ’em rip! Includes the amaz-
ing X-treme Lean High-Definition full-body Workout
that features X Reps and the occlusion phenomenon
to build muscle as you burn fat. Ready to kick-start
the fat-burning machine? You’re going to get X-treme
Lean!

Sharp POF T-Shirt Makes You
Look Bigger, Broader and Leaner
It’s the classic
jet-black Posi-
tions-of-Flexion
Muscle-Training
Systems T-shirt.
Pull it on, and you’ll
look razor-sharp. We
decided on black so
you can dress it down
with shorts or jeans
or dress it up with
khakis. It’ll be your fa-
vorite shirt! Heck, buy
two at a our special
discount price so you
can cut the sleeves off
one for an arm-ex-
posing workout T.
Just $14.95—or 2 for $24.95 (save $5)

plus $5 postage and handling ($15 airmail outside North America)
(California residents add 8.25% sales tax)
Mail check or money order to: Homebody Productions
P.O. Box 2800
Ventura, CA 93002
4 Yes! I want to look sharp and more muscular immediately. Rush me the
jet-black POF T-shirt via priority mail.
Number of shirts: _____ (Get 2, cut one into a workout tank—save $5)
($19.95 for 1; or $29.95 for 2—those amounts include shipping)
Size: Large only (as pictured)_____
Your shipping address: ________________________________________________
________________________________________________
________________________________________________
Print this page, fill it out and mail it along with a check or money order to
Homebody Productions, P.O. Box 2800, Ventura, CA 93002

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The IRON MAN Training & Research Center and X-Rep.

Featuring Positions-of-Flexion, Mass F/X Training and

Photography by Michael Neveux

Illustrations by Larry Eklund

Cover model: Jonathan Lawson

Copyright © 2006 by Homebody Productions

The material in this document may not be reproduced in whole or in part in

Chapter 2—Jonathan Lawson’s 3D Size Surge............................11

Chapter 3—3D Calf Training.........................................................17

Chapter 4—3D Quad and Hamstring Training...........................23

Chapter 5—3D Chest Training......................................................27

Chapter 6—3D Back Training.......................................................31

Chapter 7—3D Shoulder Training................................................35

Chapter 8—3D Arm Training........................................................39

Chapter 9—3D Abdominal Training............................................45

Chapter 10—3D POF Overview....................................................49

Chapter 11—3D Muscle-Fiber Analysis.......................................55

Chapter 12—3D Warmup: Prelude to Mass................................59

Chapter 13—3D Mass X-plosion..................................................63

Chapter 14—3D Muscle-Size F/X Training.................................75

Chapter 15—3D Muscle-Size Q&A..............................................89

1) Midrange 2) Stretch 3) Contracted

Quads: sissy squats

Here’s a list of contracted-position exercises for each muscle group:

Quads: leg extensions

Exercise Poundage x Reps

Exercise Poundage x Reps

Exercise Poundage x Reps

“Since my initial 3D POF experience, there have been refinements, as Steve

“I added almost 20 pounds in 2 1/2 months. My bodypart measurements and

Jonathan readily admits that he wasn’t satisfied with his

3D POF Calf Routine

Stretch: Donkey calf raises or leg press calf raises, 2 x 15-25

•Jonathan’s 3D Size Surge Hamstring Routine

3D POF Thigh Strategy

Now for the hamstrings:

Midrange: The low-to-middle area of a feet-

Stretch: The bottom of a semi-stiff-legged

A good, growth-inducing POF thigh routine

POF Thigh & Lower-Back Routine

Contracted: Leg extensions, 1-2 x 10-12

Stretch: Semi-stiff-legged deadlifts, 2 x 10-12

Contracted: Lying or standing leg curls, 1-2 x 10-12

3D POF Pec Pumper

The 3D POF Pec Routine

Stretch & Contracted: Incline cable flyes, 1-2 x 10-12

Stretch & Contracted: Decline or flat-bench cable flyes, 1-2 x 10-12

•Jonathan’s 3D Size Surge Upper-Traps Routine

Once again, a very solid routine;

Efficient Back Training

The 3D POF Back Attack

Stretch: Barbell pullovers or dumbbell pullovers, 1-2 x 10-12

Contracted: Undergrip pulldowns, undergrip bent-over rows

Stretch: Close-parallel-grip cable rows or one-arm dumbbell rows, 2 x 10-12

Contracted: Bent-arm bent-over laterals, 1-2 x 10-12

That’s an almost perfect 3D POF delt program, which ex-

Don’t Overtraining If You Want to Gain

Precision Training With 3D POF

Contracted: The top posi-

Stretch: Incline one-arm lateral raises