1980 Mr. Universe Tom Platz had a pair of the freakiest legs bodybuilding had ever seen—and even today they look Photoshopped. Trust us—they aren’t (Steve interviewed Tom face-to-face back in the late ’80s for Iron Man magazine)… [Read more…]
Gains: 3 Pounds in 3 Weeks
Q: This is it! I started using The 10×10 Mass Workout a little while ago, and I’ve gained 3 pounds in 3 weeks, all muscle. If I keep this up, I can easily gain 20 pounds of muscle in the next few months. Thank you for showing me the best mass-building program ever.
A: While that’s not a question, we feel obligated to respond. First, we’re glad you’re making such spectacular progress with 10×10. Gaining 3 pounds in 3 weeks is very impressive, so keep using it till your gains slow down or stop… [Read more…]
Tips for More Muscle Now
Q: I want to thank you both. I’m from Italy, 178 cm tall, and my weight now is 68 Kg (150 pounds). At the beginning of April, my weight was only 62 Kg (136 pounds). My increase in muscular mass, almost 15 pounds, is due to you. Before your training methods, I tried so many others, but with no results. The program that worked is the 10-week Size Surge [that Jonathan used to gain 20 pounds of muscle, listed in 3D Muscle Building]. I’d like to improve my muscle mass to 75 Kg (165 pounds), with a particular emphasis on delts, back, and forearms. I believe forearms are very important. Can you suggest anything to increase my mass? I have most of your e-books, so I can look up any method you suggest.
A: Thank you for the complimentary e-mail. We’re glad you’re making such striking progress with one of our most popular and effective workouts, the 10-week Size Surge program that Jonathan used for his transformation. His progress photos during that mass-building experiment are very motivational. Just seeing his 10-week results can program your mind to help you pack on more muscle now… [Read more…]
Build Attention-Grabbing Forearms
Q: I’m using your X-Rep version of the Power/Rep Range/Shock Workout. It’s great so far, and doing something different each week is making things interesting and getting me sore. But I’ve been skipping the exercise listed as Rockers because I don’t know what that is. Can you explain it?
A: It’s simply holding a dumbbell in each hand at arm’s length at the sides of your thighs. You curl your hands in and up to contract the forearm flexors (underside of the forearms); then you lower and curl them out and up to contract the forearm extensors (top of the forearms). You just rock back and forth in a controlled fashion… [Read more…]
Mass Merger—10X Power/Rep Range/Shock
Q: Great timing on your recent P/RR/S newsletter! I’m using the X-Rep Power/Rep Range/Shock Workout [on pages 103-114 in the 3D Muscle Building e-book], and my size and strength are totally thriving on the variation, like nothing I’ve ever tried before. What a great concept! Now I’m reading The Ultimate 10×10 Mass Workout, and I want to put that method into the mix, using mass merger techniques. Where should I use it, Power, Rep Range or Shock week? And on which exercises?
A: First, we must give credit where credit is due: a big thumbs-up to Eric Broser for creating the Power/Rep Range/Shock protocol. We simply altered it to include full-range Positions of Flexion and X Reps. To put it in simple terms, Power week you do all low reps; Rep Range week you do one exercise in the 7-9 range, another for 10-12 and the last for 13-15; Shock week is supersets, drop sets and other intensity techniques to totally thrash the muscles. [Read more…]
Cover Man Arm Workout
Q: I was going through some old IRON MAN magazines to give to my nephew, and saw Jonathan on the cover of the March ‘09 issue. Unbelievable biceps! I couldn’t find an article on his arm training in that issue, though. What arm workout did he use to build those incredible peaked bi’s?
A: Full, peaked biceps are only possible if you have the genetic propensity to build thick, high bi’s. That’s not to say you can’t do it; you’ll never know till you try—and full-range training will bring out your full muscular potential… [Read more…]
Moment of Bodybuilding Zen 13: Vince Gironda
This classic shot of Vince Gironda, the legendary Iron Guru, was taken way back in the 1950s. His aesthetic physique, with its symmetry, lines, and rippedness, holds up today. Yep, even now most guys would kill to walk down the beach looking like Vince… [Read more…]
Trouble with Decline Bench Press
Q: I’m having trouble with decline bench press (midrange position for chest). I get 10 reps on my first work set and eight on the second. I’ve tried to do X-Rep partials at the end of the second set, pulsing below the midpoint, but I was too weak. I didn’t have any strength left to do X Reps. Is there something I’m doing wrong? Why am I weak at that point? Also, on some exercises, I fail at 10 reps on the first set and then can barely do six reps on the second. Is that normal?
A: X Reps are difficult for different people on different exercises. It depends on individual neuromuscular efficiency in each specific target muscle. You may have that type of weakness in your pecs or one of the synergist muscles (triceps or front delts on press moves) if you struggle with decline bench press… [Read more…]
Heat: The Magic Muscle Maker
Q: This is kind of an odd question, but does hot weather help make muscles grow? I’ve noticed this summer, when it’s been blazing hot outside, I make my best gains. In the winter, my gains are much slower, sometimes nonexistent. Could it be the heat?
A: It could simply be more summer-time motivation—you train harder because you want to look good at the pool, lake, or beach. It could also be leanness and darkness—being more ripped and tan makes you look bigger and better. There’s a good chance that heat and/or sunshine may have something to do with it, along with sweating. Perspiring more sheds water from under the skin, and that means more vascularity more often, which adds to your bigger, more-shredded look. But heat may be the key… [Read more…]
Once-a-Week Workouts and NA Training
Q: I want to thank you for putting together the Freak-Physique e-book. What a blockbuster resource of training information and programs. I’m using the 3D Power Pyramid Program. The quote from the trainee who gained so much muscle and strength in only a few weeks using it got me stoked. My question is, I’m more of a train-each-bodypart-once-a-week guy, so can I use it that way instead of training each bodypart twice a week? If so, how should I adjust it?
A: First, you picked a great program. We get lots of positive feedback on the 3D Power Pyramid because it’s simple Positions-of-Flexion methodology but you add weight over three sets on the big midrange move (pyramid), and do only one set each of the stretch- and contracted-position exercises. It’s basically a POF strength-building workout with a big muscle-size side effect. [Read more…]
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