This pic is proof: Mike Mentzer had full-size Nerf footballs surgically implanted on the backs of his arms…
Seriously, Mr. Heavy Duty was genetically gifted in almost every muscle group, triceps being one of his best. His only weak point was somewhat shallow pecs, but many would argue that a less-breast-like-chest gave his thick, rugged look an aesthetic touch…
Here’s an example, his first cover on Joe Weider’s Muscle Builder/Power from 1976 after his Mr. America victory…
After turning pro, he never won the overall Mr. Olympia. He did place second to Frank Zane in his first attempt in 1979, and then the following year he placed fifth as Arnold made his stunning, controversial comeback in Australia. Mentzer promptly retired due to disappointment and impending psychotic rage…
Throughout his training life, Mentzer considered himself a proponent of scientific hypertrophy protocols. No question that his brief, intense workouts quickly stimulated growth in multiple muscle-fiber types. When he was training for the ’80 Mr. Olympia, he used a modified Pre-Ex method.
For example, for chest he did a higher-rep set of Nautilus flyes (isolation: stretch and contracted), rested only briefly, then did a heavy lower-rep set of Nautilus decline presses (compound midrange).
Yep, one set of each exercise only—higher-rep isolation followed by lower-rep compound, both with slow, controlled repetitions to failure…
So Mentzer was essentially doing progressive muscle-fiber loading, a higher-rep slow-twitch-dominant set followed by a lower-rep fast-twitch one—STX as outlined in the new ebook; see the bottom of this newsletter.
There’s a Mentzer-inspired pre-ex STX workout in OMYM, Chapter 9, page 68.
Like Mentzer, we strive for precise, efficient hypertrophy stimulation. It’s why our workouts are only 35-minutes three days a week, alternating upper-body and lower-body sessions…
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
www.X-Rep.com
3 Workouts a Week, 35 Minutes Each for Jacked Mass
The Efficient, Safe Way to Grow
No Matter What Your Age
For a limited time, you can get the brand-new Old Man, Young Muscle at a 25% off (introductory price)
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