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Moment of Bodybuilding Zen 47: Danny Padilla’s Mass

We featured Danny Padilla back in Zen #19, but after recently running across the gym photo below, we had to include him again. That’s because every time we see it, all we can say is, “Damn!” [Read more…]

Filed Under: X Files Tagged With: 10x10, 4x method, 8x8, arnold, arnold schwarzenegger, Charles Poliquin, danny padilla, density training, fat fuck, genetics, German volume training, giant killer, home gym, home training, legend & myth, mass, mass building, mr. olympia, slow-twitch fibers, symmetry, vince gironda

Gains: 3 Pounds in 3 Weeks

Jonathan Lawson squatting

Q: This is it! I started using The 10×10 Mass Workout a little while ago, and I’ve gained 3 pounds in 3 weeks, all muscle. If I keep this up, I can easily gain 20 pounds of muscle in the next few months. Thank you for showing me the best mass-building program ever.

A: While that’s not a question, we feel obligated to respond. First, we’re glad you’re making such spectacular progress with 10×10. Gaining 3 pounds in 3 weeks is very impressive, so keep using it till your gains slow down or stop… [Read more…]

Filed Under: X Files Tagged With: 10x10, 10x10 mass workout, 20 pounds of muscle, 3 pounds in 3 weeks, 4X, 8x8, arnold, clint eastwood, drug-free, gains, iron guru, larry scott, legend & myth, mass building, master trainer, positions of flexion, progress, STX, vince gironda, x-centric

Mass-Building Lessons From the Master Trainer

Vince Gironda lean - Carb Cycling: The key to shredding your physique (and staying leaner through winter)

Vince Gironda was the Iron Guru, a bodybuilding legend ahead of his time. Ask anyone who knew him and trained at his famous Vince’s Gym in Studio City, California, and they would say Vince was a sheer genius when it came to building muscle. (They would also say he was one of the most bombastic, outspoken S.O.B.s around–LOL!)

His most famous pupil in the bodybuilding world was the very first Mr. Olympia Larry Scott, who overcame many genetic flaws to make it to the top, thanks to Vince. The Iron Guru also trained many Hollywood stars back in the day, like Clint Eastwood, and even Arnold consulted with him and was a fan (even though Vince told Arnold that he was a “fat fuck” when he first arrived in the U.S.).

[Read more…]

Filed Under: X Files Tagged With: 10-8-6-15, 8x8, anabolic reload, arnold schwarzenegger, bodybuilding legend, carb cycling, clint eastwood, density, density training, diver roper rows, fat fuck, iron guru, larry scott, mass building, master trainer, mr. olympia, stone age nutrition, train 21 rest 7, vince gironda, vince's gym

Workout Density for Muscle Immensity

Q: I’ve been intrigued by your explanation of workout density being the reason your 10×10 program builds mass. Do you think that’s the reason drop sets are also so effective?

A: Workout density is Vince Gironda’s term to express getting more work done in a given time frame. For example, most trainees do a set, rest for two to three minutes, do another set, and so on. In 10 minutes you only do two or three sets…

[Read more…]

Filed Under: X Files Tagged With: 10x10, 10x10 mass workout, 8x8, anabolic drive, density, drop sets, end-of-set partials, fat burning, fiber recruitment, gains, high-threshold motor units, iron guru, lactic acid, low-threshold motor units, master trainer, medium-threshold, muscle fatigue, muscle fiber recruitment, muscle gains, nervous system, size principle, size principle of muscle fiber recruitment, train 21 rest 7, vince gironda, workout density, X Reps, x-rep partials

Legendary Mass Tactic With a Twist

Q: I really like the 4X mass method with all sets X-centric as a one-workout shocker as you’ve recommended before. You’ve also talked about 10×10, which I’ve made great gains with before, but how about the old 8×8 method that Vince Gironda used to pack muscle on his pupils with.

A: We actually discuss Vince and his 8×8 method in the very first chapter of The Ultimate 10×10 Mass Workout e-book. It’s a great method, but you need to heed Vince’s advice if you use it…

[Read more…]

Filed Under: X Files Tagged With: 10x10, 10x10 mass workout, 4x mass method, 8x8, arnold schwarzenegger, bodybuilding, clint eastwood, density, guaranteed gains, honest workout, iron guru, larry scott, legend, legendary mass, mass building, mass tactic, master trainer, muscle fibers, shock, shock tactic, vince gironda, x-centric

Variation for Massive Pump Creation

Jonathan Lawson back double biceps in the sun - Variation for Massive Pump Creation

Q: I’m using your 10×10 method after all the great feedback I’ve read, and I love it. Because the poundages are lighter, my joint problems are disappearing, and I’m already seeing new muscle after only three weeks. I love the enormous pumps too! My question is, I feel 10×10 on every exercise, but the intensity varies a lot. Do you guys ever recommend increasing the reps, like 10 sets of 12 reps?

A: For those who aren’t familiar with it, 10×10 is taking a weight with which you could get 20 reps, but you only do 10; rest for 30 seconds, then do another 10 reps—and so on until you complete 10 sets of 10 reps. The first few sets are easy; the last few are brutal. [Read more…]

Filed Under: X Files Tagged With: 10x10, 10x10 method, 10x10 muscle building, 8x8, calf training, calves, fast-twitch, legend, massive pump, myth, summer, variation, vince gironda

10X Muscle Building Tips

Jonathan Lawson bench dips - 10X Muscle Building Tips

Q: I want to incorporate dips into my chest routine with the 10x muscle building method. How would that work, maybe assisted? I’ve just read that bench dips (for triceps) are bad for the shoulders. If that’s so, are bar dips bad too? Another question: Do decline bench presses really work only the lower pecs? It’s been said time and time again that you can’t work the upper and lower portions of the abs—it’s all one muscle. Why would the pecs be different? By the way, you’ve both been an inspiration to me. Keep up the good work.

A: Great questions. We appreciate your compliments regarding your confidence in our experience and recommendations. Now to the answers… [Read more…]

Filed Under: X Files Tagged With: 10x muscle building, 10x10, 10x10 method, 10x10 workout, 8x8, bench dips, chest, decline presses, emg studies, iron guru, triceps, ultimate 10x10 workout, vince gironda

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