Mike Mentzer’s beach physique at its peak was shocking. Imagine seeing this on the beach (Gallasch photo). Even today Mentzer’s mass is still jaw dropping…
While he never won the overall Mr. Olympia, he did place second to Frank Zane in his first attempt in 1979, only to place fifth the next year when Arnold made his comeback in Australia.…
Mentzer prematurely retired from bodybuilding after the ’80 Olympia. He died 21 years later in 2001 of a heart condition at the age of 49. But his training methods live on…
Mentzer considered himself a student of scientific hypertrophy protocols, and his brief, intense workouts quickly stimulated growth in multiple muscle-fiber types. When he was training for the ’80 Mr. Olympia, he used the modified Pre-Ex method.
For example, for chest he did a higher-rep set of Nautilus flyes (isolation), rested only briefly, then did a heavy lower-rep set of Nautilus decline presses.
Yep, one set of each exercise only—higher-rep isolation followed by lower-rep compound, both with slower, controlled repetitions. (For more on Mentzer and how he built crazy mass with Pre-Ex, see The Pre-Ex 3X Mass Workout ebook.)
Mentzer’s modified Pre-Ex with a higher-rep slow-twitch set followed by a lower-rep fast-twitch one is right in line with our STX method, slow-twitch exhaustion, which we outline in our newly expanded Quick-Start Muscle-Building ebook.
The new STX workouts in that ebook are two different full-body workouts (similar to Mentzer’s). You can alternate them Monday, Wednesday, and Friday or attack them on only two nonconsecutive days a week—like Monday and Thursday. You could also customize them into a split routine, upper body one day, lower the next.
Each workout is tailored to build muscle with the anabolic STX method in a bare-bones home gym with only moderate poundages—all you need is an adjustable bench and dumbbells (50-pound PowerBlock set is all most trainees need)…
You can add this newly updated ebook to your mass-building library by clicking HERE.
Another way to mass up with slow-twitch exhaustion, no high reps but a bit more volume, is 4X. It’s a take on pro bodybuilder Danny Padilla’s training infused with some Vince Gironda Density methodology. You’ll grow massive with this, guaranteed…
> The 4X Mass Workout 2.0 is available HERE.
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
www.X-Rep.com
Mass-Building Lessons From the Master Trainer
Vince Gironda was the Iron Guru, a bodybuilding legend ahead of his time. His most famous pupil in the bodybuilding world was the very first Mr. Olympia Larry Scott, and he also trained many Hollywood stars back in the day, like Clint Eastwood, and even Arnold consulted with him and was a fan (even though Vince told Arnold that he was a “fat f**k” when he first arrived in the U.S.).
Many of Vince’s mass-building tricks and methods have been forgotten, buried by information and misinformation overload on the Internet, but now you can find them all, his true methods, in this must-have, 330-page Vince Gironda e-book anthology…
You get everything from “Train 21 Rest 7” to 10-8-6-15 to Vince’s Stone Age Nutrition, the 8×8 method and program and much, much more (remember, it’s 330 pages). And it’s on sale at a discount for a limited time: Simply use the code GIRONDA20 at checkout for an extra 20 percent off.
Vince Gironda: Legend & Myth (300-page anthology + many bonus gifts and programs) HERE