This photo of Arnold at age 19 from his book Education of a Bodybuilder, shows his incredible genetics: chest structure, long biceps, wide shoulders/small waist. [Read more…]
Q: Alternating arm routines at every workout is working great for me! My guns are looking large and in charge! I’m using [the arm-specialization routines] in the 3D HIT program [as outlined in the X-traordinary Arms e-book], and I notice that on many non-arm exercises you have an alternate listed as well. Like on delts for the stretch-position exercise, you have one-arm cable laterals or incline one-arm laterals. Since alternating arm exercises is working so well, can I alternate all the exercises that have substitutes listed?
A: That was a perfect question to go with the first one—and based on our discussion of adaptation, absolutely. Shake things up! In fact, we do that often for many muscle groups. Doing something a little different can be a killer get-bigger trigger! One of our favorites is what you list—alternating one-arm cable laterals with incline one-arm laterals at every other delt workout. It’s a great way to get some variety into your routine and hit the muscle with a slightly different stimulus—cable vs. dumbbell—in the stretch position. [Read more…]
To be fair, the Frank Zane before picture on the left was taken after a few years of training. And you can see his genetic predisposition for bodybuilding. Heck, many guys at our gyms would kill to look like his “before” pic. LOL. [Read more…]
Q: I’m getting excellent results with 4X mass training. Sometimes my workouts go over an hour, which concerns me. I’ve heard that the hour mark is when testosterone becomes depleted. Many trainers say not to be in the gym over an hour or your T is shot. Should I cut back? What are your thoughts/solutions?
A: The one-hour testosterone-depletion scenario completely depends on your level of T (older trainees generally have less) and the workout you’re doing—the bodyparts you’re working, how much intensity you’re using and how many heavy all-out sets you’re including… [Read more…]
Q: I need some POF exercise clarifications. In some of your POF leg workouts, you have hyperextensions for hamstrings. I thought hyperextensions are more for your lower back. Also on the Heavy/Light Ultimate 10X10 Mass Workout, you have incline one-arm lateral raises and leaning one-arm lateral raises. Aren’t incline and leaning lateral raises the same thing?
A: We understand the occasional need for POF exercise clarifications. Hyperextensions are often classified as a lower-back exercise; however, if you keep your lower back flat throughout the stroke, you will hit your hamstrings hard with help from your glutes. Make an effort to really feel your hamstrings elongate as you lower to the bottom position; force them to bear the brunt of the resistance. Remember, don’t allow your lower back to round at the bottom… [Read more…]
Q: First, thank you for the Size Surge Workout program. I’ve gained seven solid pounds on it, and I’m not done yet. I may get 10 pounds after it’s all over. My question is, Can I do it again right away? I’ve read some of your other X-Rep e-books and would like to try an X-infused Size Surge the second time around to make it more intense and add more mass. Any suggestions in that area?
A: In our 3D Muscle Building e-book, we analyze Jonathan’s Size Surge program and retool the phase 1 workouts with X Reps on the appropriate exercises as well as multi-rep rest/pause and drop sets, so an X-infused Size Surge program already exists for you to easily follow. [Read more…]
Q: I’ve followed your beginner program [in the Quick-Start Muscle-Building Guide], and then went on to the 3D Muscle Building [Positions-of-Flexion] program. Great results! Better than I imagined, but I’m having trouble sticking to it. The POF program is 4 days a week, which is too many days for me. I was wondering if you could show me how to change this into a 3-days-a-week POF program—a Monday, Wednesday, Friday schedule. With my job, it’s nearly impossible to do the 4-days-a-week routine.
A: We understand the problem; it’s probably the number-one reason people stop training—time constraints. Life can get in the way, but we’re here to help. [Read more…]
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…]