Ezine #148

3 Keys for Freaky Hypertrophy

The discussion on [researcher] Brad Schoenfeld, Ph.D.'s 3 triggers for muscle growth in your MMX e-book is very insightful. Interesting that they align with your Positions of Flexion method. If I go with the 3-days-per-week Size Surge program, will I still be getting those even if I'm not using 3-exercise POF?

For the uninitiated, the 3 key hypertrophy triggers you must attack for optimal mass stimulation, according to Schoenfeld, are:

1. Mechanical tension (with heavier training) = POF midrange moves: squats, bench presses, etc.
    
2. Metabolic stress (by blocking blood flow [during sufficient tension time] for cell swelling) = POF contracted moves: leg extensions, machine flyes, etc.
    
3. Muscle damage (via microtears in the fibers) = POF stretch moves: sissy squats, DB flyes, etc.

Now, concentrating on any one of those can get a muscle bigger. But to build the most mass possible, you need to get all of those in the right doses. But how do you get them if you're not using 3-move POF for each muscle group, as in the Size Surge program?

Simple. On the big exercises like bench presses, rows and so on that the SS workouts are built around, do this…

1. Mechanical tension is heavy training, which you will automatically get with 7 to 9 reps on multi-joint, or compound, moves.
    
2. Metabolic stress is blocking blood flow; keep the bar moving so tension stays on the target muscle and do NOT go to lockout throughout the set (for example, drive the weight up only 3/4 of the way on bench presses).
    
3. Muscle damage is microtears in the fibers, which primarily occurs on the negative, or lowering phase, of an exercise, so emphasize that with by lifting in 1 second and lowering in 3.

Performing the big exercises with those performance parameters will have you covering all the hypertrophy bases without having to do full POF for every bodypart.

Now there are some isolation exercises included in the Size Surge Phase 1 workouts, like DB flyes for chest. Use the same above performance tips--heavy weight, don't go all the way to the top to keep tension not the target and lift in one second and lower in 3. That's how you get freaky muscle hypertrophy.

For more on 3-move Positions of Flexion, see the official POF mass-building manual, 3D Muscle Building. You’ll learn the 3-exercise protocol for each target muscle, along with many complete POF workouts. Now ONLY $9 HERE.

SIZE SURGE: For variations as well as the complete original program Jonathan used to pack on 20 pounds of muscle in 10 weeks, grab a copy of The X-traordinary Size Surge Workout 2.0--a perfect hyper-growth routine for winter. Only $9 (a $20 value) for a limited time HERE.