Dedicated to Your Physical Transformation
Q: I read that [Fat-to-Muscle] negative-accentuated sets [one second up and six seconds down on every rep]
A: We really like it when bodybuilders think and create innovative combos. In this case, however, there’s a problem, as we’ll explain—but we’ve got a better size-building solution.
To clarify your progression suggestion, let’s apply it to a specific exercise. Say you’re doing incline presses…
[Read more…]Many bodybuilders antagonize over their slow muscle growth, but working out smart, not just hard, will gradually transform your physique…
Still, the determining factor in how your physique will look is genetics, plain and simple—case in point teenage Mike Mentzer. Check out his physique in his late teens (below left) and how he looked at the peak of his bodybuilding career at age 30.
[Read more…]Q: I’m on The Ultimate Power-Density Mass Workout [pages 25-28 of that e-program], and I look and feel much bigger already. Thank you! My problem is that on some of the last isolated exercises I lose touch with the muscle, like on concentration curls for biceps. Arms have always been a problem area for me. Should I do a second double-drop Density set for that exercise?
A: Interesting that you should mention concentration curls, as we’ve found that getting the best Density effect on the contracted-position exercise for many muscles, like biceps, works best with a cable move.
What? Aren’t free weights best because they have more negative resistance due to zero weight-stack drag? Well, free weights are usually best for the big midrange exercises that trigger the max-force mass-building component—like presses and rows…
[Read more…]Q: I feel like a wimp. There is no way I can hold the weight in the stretch position for 30 seconds after a set as you’ve recommended before. On some exercises, I can get maybe 15 seconds, but on many, I can’t even get 10 seconds. Should I just forget bodybuilding and take up speed walking (kidding)?
A: Everyone’s pain tolerance is different. And, if you notice, most trainees will opt for methods that hurt least. It’s why most prefer heavy, low-rep training. Higher reps hurt like hell—and adding a stretch-hold at the end of even a 10-rep set can be excruciating. But, as you said, the stretch-hold is easier on some exercises, like incline curls where your arms just hang, as opposed to overhead extensions where you have to keep upward pressure on the weight to prevent elbow trauma…
[Read more…]Q: I’ve been using the Ultimate Fat-to-Muscle Workout, and getting fantastic results. My muscles have become more defined, so I look bigger, yet my bodyweight is the same. I’ve read your Power-Density e-program as well, and it makes a lot of sense. My question is, Do you think the negative-accentuated fat-to-muscle method is good for Density? Maybe that’s why it’s working so well after my heavy sets.
A: The bodybuilding truism is, Lose that last 10 pounds of fat and look 20 pounds bigger. That is, a more defined physique creates the illusion of size—and that’s what you’ve done. Here are pics of Jonathan’s back, which looks much bigger in the second more ripped photo, but he actually weighs a little less…
[Read more…]Q: I just want to get bigger as quickly as possible? I’d settle for looking like your before pictures at the X-Rep site. I’m working out four days a week on a basic routine with mostly compound exercises. Do you have any tips on ways to get bigger right now?
A: It takes time to pack on mass; however, most trainees can do better than they’re doing and double or perhaps triple their progress. Here are 6 ways to get bigger “right now.”
[Read more…]Q: I remember from your old daily training blog (which I really miss) that you guys would make changes at every workout (or at least it seemed like it). Should I be doing that, or should I stick to a routine as it’s written for six weeks, then try something new? You’ve also mentioned things like “X-Fade” and “DXO” after some exercises. Do you have an e-book that explains those?
A: The frequency of change your muscles require to keep growing depends on your experience. Beginners and early intermediates don’t need change very often because they’re getting stronger as neuromuscular efficiency, or nerve
For today’s Moment of Bodybuilding Zen, here’s a nice comparison of two of our favorite bodybuilders. These physiques have given us both a ton of inspiration over the years. Frank Zane has been one of Steve’s favorites since he got into bodybuilding, and Bob Paris had the exact physique that Jonathan used to visual himself having.
[Read more…]Q: I’m using The Basic Power-Density Workout from your Power-Density Mass e-book. So for most
A: Absolutely. Using one Ultimate Exercise for both the Power and Density sequences streamlines the workout, as you need only one piece of equipment. But if it’s possible at your gym, go to a different exercise for Density—just make sure it’s a big multi-joint move.
Q: I saw someone mention that Arnold used Positions of Flexion. Is that true? I’m thinking about trying it, but I’m not sure if it will work.
A: Arnold, the Austrian Oak, used a lot of exercises, so he definitely favored a multi-angular approach in his training. If you look at the workouts he used during his bodybuilding dominance, you’ll see shades of Positions of Flexion (POF), such as bench presses (midrange), flyes (stretch), and crossovers (contracted) for his massive chest.
One bodypart on which he did make a conscious effort to train those three particular angles was biceps. His favorite routine was barbell or dumbbell curls (midrange), incline curls (stretch), and concentration curls (contracted)…
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