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…]
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…]
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…]
POF Exercise Clarifications
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…]
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…]
Moment of Bodybuilding Zen 13: Vince Gironda
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…]
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…]
Shirt-Splitting Muscle Size
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…]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…]One-Set Triple HIT for Shocking New Muscle Growth
Q: I’m into high-intensity training, doing one all-out work set per exercise. But I just read your 3D Muscle Building e-book and see the logic in Positions-of-Flexion mass training. Do you think I could combine the two and get good mass results doing one work set for each of the three positions for each bodypart? Like, for my quads, I would do squats (midrange), sissy squats (stretch), and leg extensions (contracted), one all-out set for each.
A: That’s an excellent way to get acquainted with the mass-building power of 3D POF. In fact, we’ve used a similar program over the winter years ago with good results. The only problem was that when motivation was low, which it can be when it’s cold outside, gains aren’t so great. To make that 3D triple HIT approach build muscle as quickly as possible, you have to be gung-ho and train every work set like it’s the last set of your life. Summer is probably a better time to lock in that mindset.
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