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Indirect Mass Effect, Part 3

We’ve been analyzing the indirect mass effect—how you get work for smaller muscles when you train larger ones, a good thing if you’re careful… [Read more…]

Filed Under: X Files Tagged With: direct/indirect, indirect muscle mass, indirect work

Mass Mantra #50

Funny meme with Tom Brady and Tony Dungy

This quote is from Dr. James DiNicolantonio from his Instagram (@drjamesdinic)… [Read more…]

Filed Under: X Files Tagged With: Dr. James DiNicolantonio, mass mantra

Indirect Mass Effect, Part 2

Steve demonstrating close-grip bench pushups

Yesterday I mentioned the indirect mass effect—how you get indirect work for smaller muscles when you train larger ones, a good thing if you’re careful… [Read more…]

Filed Under: X Files Tagged With: indirect muscle mass, indirect work, mass effect

Indirect Mass Effect, Part 1

Steve demonstrating the lat pull-in on a chin bar

In past newsletters, I’ve mentioned how you should be aware of and account for the indirect work smaller muscles get when you train larger ones… [Read more…]

Filed Under: X Files Tagged With: direct/indirect, indirect work, mass effect, volume

Moment of Bodybuilding Zen 235: Arnold Gets Schooled

Cropped and colorized pic of Arnold flexing

You can see the disappointment on Arnold’s face as he finds out that the Women’s Studies class is not what he imagined. Luckily, he attended the first class wearing pants… [Read more…]

Filed Under: X Files Tagged With: arnold, arnold schwarzenegger, bodybuilding zen, mass building, physique

Deload Week to Grow More Muscle

Jonathan in an Arnold mask doing concentration curls

Q: You used to talk about taking a reload week after every four weeks of hard training. Do you still subscribe to that? I use the fifth week to do low-intensity workouts to insure full recovery, then I go back to intense ones for four more weeks. Works great. [Read more…]

Filed Under: X Files Tagged With: deload, general adaption syndrome, intensity, mass building, muscle building

Mass Mantra #49

Jonathan doing overhead extensions vs. pushdowns

This quote from respected hypertrophy researcher Chris Beardsley relates to yesterday’s newsletter on stretch- and contracted-position exercises… [Read more…]

Filed Under: X Files Tagged With: Chris Beardsley, hypertrophy, mass mantra, mechanical tension, research

Ideal-Exercise-Only Workout for the Most Mass?

Steve demonstrating all three POF moves for triceps

Q: I just read your newsletter on Position-of-Flexion [ideal exercise plus stretch- and contracted-position exercises]. I thought the natural strength curve of muscles is hard at the stretch and then tailing off at contraction. Doug [Brignole] said the ideal exercise is all you need. If others were beneficial, wouldn’t he have said so? [Read more…]

Filed Under: X Files Tagged With: Chris Beardsley, Doug Brignole, larry scott, mass building, muscle building

Fewer Reps, More Mass?

Doug Brignole doing a dumbbell decline press

Q: After my 20-rep set with a 1/3 tempo on the ideal exercise, I rest 20 seconds, then do a Speed Set (1.5-second reps) on that exercise. You say that you get 10 or fewer Speed Set reps, but I get 13, sometimes more. Should I cut my rest down to 10 seconds so I get fewer reps on my Speed Set? [Read more…]

Filed Under: X Files Tagged With: high reps, low reps, recovery, speed sets

Moment of Bodybuilding Zen 234: Arnold’s Porterhouse Pecs

Joe Weider analyzing Arnold's chest development

Arnold’s Porterhouse pecs often had Joe Weider not only craving a juicy steak but also pondering the possibility of making millions marketing The Bro-ziere… [Read more…]

Filed Under: X Files Tagged With: arnold, arnold schwarzenegger, bodybuilding zen, Joe Weider, stretch-position exercises

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