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Moment of Bodybuilding Zen 69: Arnold Gym Flex

It never took much to get Arnold to throw his arm up into a jaw-dropping flex—like this shot at the old Gold’s Gym in Venice, California. Incredible, unreal peak—no Photoshop necessary. [Read more…]

Filed Under: X Files Tagged With: anabolic after 40, anabolic fasting, arm workout, arnold schwarzenegger, arnold's biceps, biceps, bodybuilding zen, brad pilon, eat stop eat, intermittent fasting, triceps, venice, x arms, x-traordinary arms

Moment of Bodybuilding Zen 58: Arnold’s Polo Shirt Flex

Arnold Schwarzenegger in a polo shirt flexing

Even fully clothed, Arnold could throw his arm up into a flex and make jaws drop. What a peak! And it was no accident… [Read more…]

Filed Under: X Files Tagged With: anabolic after 40, arm training, arm workout, arnold, arnold schwarzenegger, arnold's biceps, biceps peak, biceps training, biceps workout, bodybuilding zen, bodyweight training, x-traordinary arms

Dumbbells or Bar for Triceps?

Q: The leadoff exercise for the triceps sweep workout [in the X-traordinary Arms e-book] is lying extensions, or skull crushers. You describe the best grip width and how to use an EZ-curl bar for more long-head involvement, but I don’t like loading up and dragging a bar over to my flat bench. Can I just use dumbbells for lying extensions instead of a bar?

A: Magnetic resonance imaging shows that lying extensions on a flat bench with a bar mostly stress the triceps’ long head, so we classify it as a sweep exercise in the X Arms e-book. You would think using dumbbells would be the same—but that’s not the case. [Read more…]

Filed Under: X Files Tagged With: after-40 muscle-size manual, anabolic after 40, barbells, barbells vs dumbbells, big arms, dumbbells, free e-book, triceps, triceps exercises, triceps workout, x-traordinary arms

Elbow Problems: Solution

Q: Do you know a good workout that I can use to add size to my triceps without aggravating elbow tendonitis? I’m over 50 and I’m having elbow problems that are really ruining some of my workouts.

A: Join the club! Steve sometimes battles minor elbow problems in his left arm, more on the inner elbow. That’s known as golfer’s elbow (even though he doesn’t play golf). Pain on the outer elbow is commonly known as tennis elbow.

You’ll have to experiment to find exercises that don’t aggravate it. Steve found that bench presses were his prime elbow antagonist; however, he can do declines. So he’ll sometimes start triceps with decline close-grip bench presses. [Read more…]

Filed Under: X Files Tagged With: after-40 muscle-size manual, anabolic after 40, elbow problems, free x-traordinary arms, negative-accentuated, tendonitis, tennis elbow, triceps, triceps exercises, triceps workout, x-centric sets, x-traordinary arms

POF Exercise Clarifications

Jonathan Lawson leaning lateral raises - Eye-Popping Shoulders: Full-Range Workout

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…]

Filed Under: X Files Tagged With: 10x10 workout, 3d muscle building, after-40, anabolic after 40, free e-book, hyperextensions, incline lateral raises, incline one-arm lateral raise, leaning lateral raises, pof exercise clarifications, pof workouts, positions-of-flexion training

Cover Man Arm Workout

Q: I was going through some old IRON MAN magazines to give to my nephew, and saw Jonathan on the cover of the March ‘09 issue. Unbelievable biceps! I couldn’t find an article on his arm training in that issue, though. What arm workout did he use to build those incredible peaked bi’s?

A: Full, peaked biceps are only possible if you have the genetic propensity to build thick, high bi’s. That’s not to say you can’t do it; you’ll never know till you try—and full-range training will bring out your full muscular potential… [Read more…]

Filed Under: X Files Tagged With: after-40, anabolic after 40, arm workout, biceps, biceps peak, biceps width, biceps workout, bodyweight training, cover man, genetics, in-for-out/out-for-in, in-for-out/out-for-in technique, iron man magazine, jonathan lawson, muscle size, muscular, muscular arms, out-for-in/in-for-out, peaked biceps, POF, positions of flexion, stx method, x-traordinary arms, xrx

Moment of Bodybuilding Zen 13: Vince Gironda

Vince Gironda in black and white

This classic shot of Vince Gironda, the legendary Iron Guru, was taken way back in the 1950s. His aesthetic physique, with its symmetry, lines, and rippedness, holds up today. Yep, even now most guys would kill to walk down the beach looking like Vince… [Read more…]

Filed Under: X Files Tagged With: 4x mass method, 4x mass workout, aesthetic, after-40, anabolic after 40, biotrust, bodybuilding zen, bodybuilding zen 13, clint eastwood, cut, danny padilla, density, fast-twitch fibers, fiber types, free protein, giant giller, growth fibers, hypertrophy, iron guru, iron man, iron man magazine, larry scott, low-carb protein, mr. olympia, physique, protein, ripped, slow-twitch fibers, studio city, symmetry, vince gironda

Moment of Bodybuilding Zen 12: Zane on the Beach

We’ve both lived in a beach town—Steve still does—and nothing fuels workouts more than summertime near the ocean. You know you’re going to be hitting the sand (or lake or pool) more than a few times, so you better be hitting the gym hard. [Read more…]

Filed Under: X Files Tagged With: 3d muscle building, 4X, after-40, anabolic after 40, arnold, arnold schwarzenegger, beach, blood flow blockage, bodybuilding zen, bodybuilding zen 12, contracted, frank zane, freak physique, free pro-x10, free probiotics, free supplements, gas, genetics, lake, mechanical tension, metabolic stress, microtears, midrange, muscle damage, muscle gains, muscle-building, occlusion, ocean, physique, POF, pool, positions of flexion, pro-x10, probiotics, protein farts, stretch, xrx, zane on the beach

Shirt-Splitting Muscle Size

Rope rows finish

Q: I am in need of some back width, or more specifically, lat development. I’m following your 3D HIT program listed in the X-traordinary Arms e-book, but I’m not getting a pump, and I have a hard time feeling my back working. Do you guys have any suggestions?

A: The 3D Positions-of-Flexion lat routine in that program is…

Chins (midrange), 1 x 9-12
Dumbbell pullovers (stretch), 1 x 9-12
Rope rows (contracted), 1 x 12-15

One reason you may not be getting a big pump is the last (contracted) exercise, rope rows…

[Read more…]

Filed Under: Uncategorized Tagged With: 3d pof, 3d positions of flexion, anabolic after 40, back width, back workout, blood flow blockage, continuous tension, free e-book, growth hormone, hypertrophy, igf-1, lats, muscle size, nerve force, neuromuscular efficiency, occlusion, POF, protein synthesis, pump, shirt-splitting muscle size, university of texas, x-traordinary arms

Moment of Bodybuilding Zen 9: Larry Scott’s Arms

We’re not sure who took this shot of the very first Mr. Olympia Larry Scott, but it looks like it’s in a gym at a seminar perhaps…

[Read more…]

Filed Under: X Files Tagged With: 19-inch arms, after-40, anabolic after 40, biotrust, bodybuilders, bodybuilding zen, bodybuilding zen 9, free pro-x10, free probiotics, gassy, guns, gut health, immune system, larry scott, larry scott's arms, mr. olympia, muscle gains, pro-x10, probiotics, protein farts, x arms, x-traordinary arms

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