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Moment of Bodybuilding Zen 158: Muscleman Beach Run

Joe Weider, Frank Zane, and Arnold running on the beach.

Here’s a rare shot of Joe Weider, Frank Zane, and Arnold running on the beach. Apparently Joe didn’t get the animal-print nut-hugger memo. [Read more…]

Filed Under: X Files Tagged With: arnold, arnold schwarzenegger, bodybuilding zen, change to gain, frank zane, Joe Weider, Weider

Mass Acceleration and Damage Reduction, Part 2

Jonathan's arm measurement

This is the continuation of a story Arthur Jones, inventor of Nautilus machines, relayed on the subject of muscle gain, overtraining, and recovery in the February/March 1972 issue of Muscle Training Illustrated. [Read more…]

Filed Under: X Files Tagged With: arthur jones, hypertrophic response, hypertrophy, mass acceleration, muscle damage, muscle gains, Muscle Training Illustrated, overtraining, recovery, Richard Winett

Mass Acceleration and Damage Reduction, Part 1

Arthur Jones shirtless with an elephant and a machine gun.

In yesterday’s newsletter I discussed muscle damage and how it can impair growth. And that damage is not just a result of too many sets; it can also be the result of excessive intensity—and many times both. [Read more…]

Filed Under: X Files Tagged With: arthur jones, mass acceleration, muscle damage, muscle growth, muscle recovery, Muscle Training Illustrated, recovery

Slightly Overtrain, Smother Mass Gains?

Casey Viator spotting Mike Mentzer on cable laterals

While Arthur Jones, inventor of Nautilus machines, wasn’t always right, and he’d call you a fool if you said he was wrong, his ideas on limited recovery ability are on the money. Here’s a quote from his 1971 Nautilus Bulletin #2: [Read more…]

Filed Under: X Files Tagged With: arthur jones, Chris Beardsley, mass gains, mike mentzer, nautilus bulletin #2, overtraining

Recovery and Your Mass-Building Genetics

Jonathan doing cable curls

I mention genetics a lot. It’s not an excuse, but a bodybuilding reality—and an arbiter in other athletic endeavors as well.

I’ve been training for over four decades and tried just about everything. At 5’10 1/2” I never weighed over 200 in fairly ripped condition—190 was my best. [Read more…]

Filed Under: X Files Tagged With: arthur jones, ectomorph, genetics, mass building, Nautilus, overtraining, recovery

Energy, Synergy, and Mass Intensity

Mike Mentzer on stage at the Olmpia (left) and doing a double biceps pose outdoors (right)

One of the thickest bodybuilders of yesteryear, before drug use went totally off the rails, was Mike Mentzer.

His last contest was the 1980 Mr. Olympia, the controversial comeback win for Arnold in Australia. Mentzer placed fifth, which triggered his retirement and a swim through the pool of madness for a few years. The photo on the left is from that contest. [Read more…]

Filed Under: X Files Tagged With: energy, energy drain, heavy duty, intensity, John Little, mike mentzer, muscle synergy, steroids, synergy

Mass-Building Studies Worthless?

Steve doing triceps kickbacks

We put a lot of faith in scientific studies. I’ve tried to base most of my training beliefs on research, but just how reliable is it? [Read more…]

Filed Under: X Files Tagged With: emg studies, mass building, research, research study

Moment of Bodybuilding Zen 157: Ronnie Coleman, Mass Monster

Cropped pic of Ronnie Coleman in a tight shirt

Here’s an impressive shot of massive Ronnie Coleman, so delirious from contest dieting that he went shirt shopping at Baby Gap. [Read more…]

Filed Under: X Files Tagged With: bodybuilder, bodybuilding zen, mass monster, mr. olympia, powerlifter, ronnie coleman

Less Intensity = More Muscle Immensity?

Jonathan spotting Steve for hammer curls

Doug Brignole and I were discussing training sets to failure and the body’s response to that.

The common belief is that training a set until you can’t get another rep activates the most fast-twitch fibers possible. [Read more…]

Filed Under: X Files Tagged With: Chris Beardsley, fast-twitch fibers, intensity, intermediate, size principle of muscle fiber recruitment, slow-twitch fibers

Question to Ask for More Mass

Mike Mentzer flexing with arms out on the beach

Muscle growth can be slow. In fact, it usually moves at a snail’s pace. Ten pounds in a year is considered spectacular progress.

That’s less than one pound a month. But could it be—should it be—faster? [Read more…]

Filed Under: X Files Tagged With: heavy duty, mass building, mass gains, mike mentzer, muscle gains, muscle growth

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