Arnold was arguably the greatest bodybuilder ever, but when he came out of retirement in 1980 to enter the Mr. Olympia in Australia, many thought he tarnished his legend status… [Read more…]
Q: Being drug-free, I was very interested in The 4X Mass Workout. Considering the colleague you mention in that e-book who has trained with a lot of pros while he was using drugs and that he also trained drug-free, his advice is priceless. For drug-free guys, he says he likes 3 weeks of high-intensity-style power training alternated with 3 weeks of lower-intensity, slightly higher-volume workouts. What do you think about this for a big mass blast: 3 weeks of total-10×10 training, followed by 3 weeks of total-4X workouts, followed by 3 weeks of the 3D Power Pyramid [a straight-set lower-rep Positions-of-Flexion workout listed in The Freak Physique e-book]?
A: That looks like a great mass-building, progress-yielding progression. You shift gears every 3 weeks for plenty of muscle-stimulation tweaks… [Read more…]
Q: I have about 15 years of lifting experience, and I’m also a certified personal trainer. I’ve worked out with high intensity for all of my years, but I’ve never done the type of training I’m now using with your routines. I’m currently at week 3 in the 3D Power Pyramid [from the Freak-Physique e-book]. Great gains so far! I run each routine for six weeks, and once I finish the Power Pyramid, I want to move to The Ultimate Power-Density Mass Workout. I love each program so far, and I push myself each and every workout. Is it okay if I go from workout to workout, or should I do something less intense between them? So far, I don’t feel overtrained. What’s your advice?
A: Thanks for the question and your confidence in our programs. First realize that overtraining is cumulative, so we suggest that you use the first week of each new program as a break-in period… [Read more…]
Q: How can I get wider shoulders, and I mean as wide as possible? I want more of a classic bodybuilder look.
A: Wider shoulders will definitely give you a more commanding appearance, but understand that your shoulder width is limited by your clavicle, or collar-bone, width. The good news is that you can still look a lot wider with full, round delts. Larry Scott, the first Mr. Olympia, had narrow clavicles, but he packed a lot of meat on his delts and solved the problem, becoming the best bodybuilder in the world in his day. [Read more…]
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…]
Q: I like the standard two-way split, working each muscle group twice a week, as in the 3D Power Pyramid Program in Freak-Physique Stretch-Overload e-book—that’s my favorite routine so far. Could I use that as an HIT program and just do one work set per exercise?
A: Yes, you can apply the HIT one-work-set-per-exercise idea to almost any of the programs in that e-book. In fact, we’ve had a few trainees say that the 3D Power Pyramid feels like too much work to them (hardgainer types), in which case we suggest simply spacing out the workouts a bit—use them in the sequence they are presented, but train on Monday, Wednesday, and Friday instead of Monday, Tuesday, Thursday, and Friday.
That way, the bodyparts that get hit on Wednesday of the first week get trained only once that week, but they get hit twice the following week (Monday and Friday). That’s known as Rotation for Recuperation, and it works well for recovery-challenged trainees. [Read more…]
Q: I’ve been hearing a lot about muscle stretch and how it’s uniquely anabolic. What’s the best way to build mass with this information—a freehand stretching routine?
A: Freehand stretching routines can do okay things for muscle growth. In fact, a recent study showed muscle hypertrophy from ONLY freehand stretching, but it wasn’t extreme…[Read more…]
Q: I want to get strong over the winter. I heard that that’s what Arnold used to do. I know that if I get strong, I will eventually get bigger, which was how the Oak did it. What’s the best workout for that?
A: First let’s get some insight into Arnold’s winter training routine. Former IRON MAN Publisher John Balik was there, often training with Arnold, and this is what he had to say about it: [Read more…]
Q: I was reading that because most bodybuilders do a lot of pressing, they shouldn’t do much direct triceps work. I do bench presses and incline presses for chest and overhead presses for shoulders, so isn’t that enough work for my triceps? I’m drug-free, so I don’t want to overtrain them.
A: Two things to consider:
1) MRI studies show that bench presses and overhead presses do hit the triceps, but mostly the medial and lateral heads; in other words, the bulkiest section of the triceps, the big long head, is almost totally neglected. [Read more…]