Bill Pearl is a four-time professional Mr. Universe winner (1956, ’61, ’67 and ’71). He retired after that last win and achieved that victory at the age of 41. [Read more…]
We’ve discussed Arnold’s biceps peak and his full-range workout—standing curls, incline curls, concentration curls—a few times in this newsletter.
While most bodybuilders did concentration curls seated with their arm braced against the inside of their thigh, Arnold preferred a standing version… [Read more…]
Q: I always hurt my back when I squat heavy. And now I even hurt it doing moderate-weight 4X, probably because of the damage I’ve incurred over the years. You may call it brainwashing, but I really feel that I need to squat to build more mass. Any suggestions? I don’t want to give up squatting.
A: We’re right there with you on that. After years of heavy squatting—and numerous back injuries–we’re now very cautious when doing that exercise. But the good news is that we’ve figured out how to do it while significantly minimizing the injury potential and still gaining more mass… [Read more…]
Q: I’m using a Positions-of-Flexion program from 3D Muscle Building. I’ve read a lot about the pro bodybuilders’ training, and I’m just not sure three exercises per muscle, as you recommend in POF, is enough. Can you help me understand why that’s sufficient for building the most mass?
A: First, realize the all pro bodybuilders use anabolic steroids. Those drugs heighten recovery and growth significantly. That means they can tolerate a lot more volume at each workout. On top of that, the pros have genetics for building muscle and recovering from work far superior to us normal mortals… [Read more…]
Frank Zane, 3-time Mr. Olympia, was never a bigger-is-better bodybuilder. He concentrated on his weak areas to sculpt ripped, aesthetic mass… [Read more…]
Q: Do you think that a lot of intensity tactics work so well because they simply make a set last longer? For example, when you add X-Rep partials to the end of a set, you’re really extending the set for five to 10 more seconds and maybe getting into or at least closer to the best tension time for hypertrophy.
A: That’s an X-cellent observation. So many trainees go with their ego and train as heavy as possible, with sets lasting only about 20 seconds. That keeps them in the strength time zone… [Read more…]
Q: I’m planning to start the Fat-to-Muscle Workout right after the holidays. I understand the ideas—heavy midrange and stretch for micro trauma in muscle fibers to ramp up metabolism and high reps on contracted exercise for blood flow and growth hormone release. My question is, Can I use the 4X mass method on the contracted-position exercise at the end of each bodypart workout instead of high reps? Won’t 4X do the same thing as the two high-rep sets, but get even more blood flow with more sets?
A: Absolutely. In fact, a great plan to jump start your lean machine is to mix it up—do 4X at some workouts on the ending contracted-position exercises and the two high-rep sets at others. Why? Slightly different stimuli… [Read more…]
Coach Chris Wilson shared a great article with us on how he increased his deadlift without changing his routine or modifying his technique. It’s interesting stuff, and we thought you’d appreciate it, so read below… [Read more…]
Q: I’m in the first phase of the Size Surge Workout, and it’s incredible! I’ve already gained 4 pounds in three weeks. That’s more than I’ve gained in the past year. I’m super psyched for the next step, so I was looking over phase 2 and noticed behind-the-neck pulldowns. I’ve read those are dangerous. Can I substitute something else?
Q: I recently read your Ultimate Power-Density Mass Workout. Very insightful info. I learned so much and am applying it in the gym with unreal results. My workouts are 10 times better and also a lot shorter. Thank you! One question: In the Basic Power-Density Workout you have squats as one choice for the ultimate quad exercise. I’ve always heard that you have to squat to grow, so that’s what I’m using. But I seem to remember reading at some point that you guys don’t do free-bar squats. How come?
A: The number-one reason we don’t do them at the moment is past injuries—and, no, you don’t have to do heavy, spine-compressing free-bar squats to grow. Let us explain… [Read more…]