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Heat: The Magic Muscle Maker

Vince Gironda, lean and vascular

Q: This is kind of an odd question, but does hot weather help make muscles grow? I’ve noticed this summer, when it’s been blazing hot outside, I make my best gains. In the winter, my gains are much slower, sometimes nonexistent. Could it be the heat?

A: It could simply be more summer-time motivation—you train harder because you want to look good at the pool, lake, or beach. It could also be leanness and darkness—being more ripped and tan makes you look bigger and better. There’s a good chance that heat and/or sunshine may have something to do with it, along with sweating. Perspiring more sheds water from under the skin, and that means more vascularity more often, which adds to your bigger, more-shredded look. But heat may be the key… [Read more…]

Filed Under: X Files Tagged With: anabolic, animal study, body temperature, boost testosterone, building muscle, gains, heat, hot weather, legend & myth, master trainer, motivation, muscle builder, muscle growth, muscle maker, muscle regrowth, muscle shrinkage, oxidative stress, perspiration, physique, ripped, shredded, summer gains, testosterone, vascularity, vitamin d, winter gains

Stretch-Position Exercises

Jonathan Lawson incline curl - The Most Important Muscle-Building Exercises

Q: I’m using the three-position training of POF [as outlined in the 3D Muscle Building e-book] and have made excellent gains with it. I recently purchased your Quick-Start Muscle Building Guide for my nephew. It’s excellent, and I can already see changes in his muscles after three weeks, but I wonder why you don’t include stretch-position exercises, like incline curls for biceps, in the workouts. I’m sure stretch exercises are one reason I’ve added so much muscle with POF, so if beginners are to make the fastest gains possible, I would think they should use full 3D POF programs. No?

A: The reason we don’t include stretch-position exercises in the Quick-Start program is that they are more dangerous for beginners. Joe Horrigan, D.C., of the Soft Tissue Center, uses the often-injured lower-back as an example: [Read more…]

Filed Under: X Files Tagged With: 3d muscle building, 3d pof, animal study, beginners, boost testosterone, comeback, gains, Joe Horrigan, myoelectric silence, POF, quick-start muscle building, soft tissue center, stretch position, stretch-position exercises, testosterone, testosterone boosting, testosterone replacement therapy, trt

Convert New Muscle Strength to Serious Muscle Size

3D Triceps Positions

Q: I’ve been using the Power Pyramid Program (Chapter 2 in the Freak-Physique Stretch-Overload Workout e-book) for six weeks. I’m getting incredibly strong, but I’ve only gained about four pounds of muscle. I realize it’s a muscle strength workout with a size side effect, but now I’m ready to use my new strength to go for major muscle mass. I also want to get leaner. I’m 5’10” and weigh 200 pounds with 14 percent bodyfat. What type of routine should I follow? I really like using Positions of Flexion in the Power Pyramid Program. Can I just alter that routine somehow for my new goals? 

A: Ah, so now that you’re strong like an ox, you want to get even bigger with some leanness to boot. Sounds good, and it can and will happen. You just need to take your new power in a slightly different direction—still using the multi-angular attack of POF, but altered so you pack on the most muscle size—complete development from origin to insertion. 

[Read more…]

Filed Under: X Files Tagged With: anabolic fasting, animal study, bodybuilders, brad pilon, eat stop eat, exhaustion, fast-twitch fibers, fat burning, freak physique, freak-physique stretch-overload workout, get lean, GH, growth hormone, hypertrophic, intermittent fasting, muscle size, muscle strength, muscle-building, POF, positions of flexion, power pyramids, size, static holds, strength, strength building, stretch overload, STX, t/nt, tension time, testosterone, traumatic/non-traumatic, X Reps

Jaw-Dropping Growth With the Austrian Oak

Q: I saw someone mention that Arnold used Positions of Flexion. Is that true? I’m thinking about trying it, but I’m not sure if it will work.

A: Arnold, the Austrian Oak, used a lot of exercises, so he definitely favored a multi-angular approach in his training. If you look at the workouts he used during his bodybuilding dominance, you’ll see shades of Positions of Flexion (POF), such as bench presses (midrange), flyes (stretch), and crossovers (contracted) for his massive chest.

One bodypart on which he did make a conscious effort to train those three particular angles was biceps. His favorite routine was barbell or dumbbell curls (midrange), incline curls (stretch), and concentration curls (contracted)…

[Read more…]

Filed Under: X Files Tagged With: 3d muscle building, 3d pof, 3d positions of flexion, animal study, arnold, arnold schwarzenegger, arnold's biceps, austrian oak, belly fat burn, burn fat, fat burning, fat loss fails, full range of motion, genetics, growth, growth stimulation, hormone trick, mass building, mass program, max force, multi-angular training, occlusion, POF, positions of flexion, stretch overload, tension

Gymnasts’ Muscles—Olympic Size-Sculpting Method

If you’ve watched the male gymnasts during the Olympics before, you no doubt noticed their eye-popping upper-body mass. Some have delts, arms, and torsos that resemble competitive bodybuilders’. Very impressive, especially considering that muscle mass isn’t one of their goals; it’s just a side effect of their sport…

[Read more…]

Filed Under: X Files Tagged With: anabolic, animal study, arms, blood flow blockage, bodybuilders, continuous tension, delts, explosive reps, fat loss, fat loss fails, fiber activation, gymnasts' muscles, hormone trick, hypertrophic, metabolism, muscle elongation, muscle gains, muscle growth, muscle stretch, occlusion, olympics, ripped gymnast, shoulders, statc, static contraction, static hold, stats, stretch overload, tension time, testosterone, triceps, upper-body mass, vascularity, x update, x-rep update

Stretch Overload Results

Q: In the first chapter of the Freak-Physique Stretch-Overload Workout e-book [The Latest Stretch-Overload Research] you mention the animal study that produced a 300 percent muscle mass increase after one month of stretch loading. That is incredible, but are there any other studies that show stretch overload results?

A: When it comes to stretch-induced muscle growth, we always mention that particular animal study because it’s the most impressive—triple sizing a muscle after a month’s worth of stretch-overload “workouts” is phenomenal! And it shows the importance of stretch-position exercises for triggering extreme muscle size quickly. Stretch overload results can be pretty phenomenal.

[Read more…]

Filed Under: X Files Tagged With: 3d pof, anabolic acceleration, animal study, belly fat burn, bird study, contractile velocity, fat loss, force-generation, freak physique, hypertrophy, jerry brainum, lean mass, mini-x reps, muscle growth, muscle mass, myoblast proliferation, POF, positions of flexion, Power, research study, strength, strenth, stretch hold, stretch overload, stretch overload results, stretch-overload workout, weight loss, X Reps

5-Minute Blasts for Fast Arm Mass

Big arm measurement (22 inches!) - 5-Minute Blasts for Fast Arm Mass

Q: Help! I need more arm mass, and I’m hoping to add about an inch quickly. I’m using the Direct/Indirect 4X Mass Workout [pages 30-32]. It has only one direct arm workout a week [on Wednesday with delts]. Can I add some extra arm work on Friday when I train chest and back again?

A: Absolutely, but you don’t want to do full arm workouts on Friday’s chest/back day. Instead, we’ve found a couple of quick-hit two-move combos that will do the trick to get your arm mass up so they’ll be looking huge and thick. [Read more…]

Filed Under: X Files Tagged With: 3x, 4X, 4x mass workout, 5-minute workout, anabolic after 40, animal study, arm mass, arm workout, arms, biceps, big arms, direct/indirect, free e-book, jonathan lawson, Steve Holman, triceps, troy alves, x-traordinary arms

Shocking New Muscle Mass: TORQ – DP 4X – Modified Pre-Ex

Lateral raises - Shocking New Muscle Mass: TORQ - DP 4X - Modified Pre-Ex

Q: I do four-week phases of different workouts from your various e-books. That strategy works great for me. I’ve gained 10 pounds of muscle in three months, and that’s after training consistently for 10 years. I’m getting ready to start the Modified Pre-Ex 3X Mass Workout. After all the positive talk about TORQ, I was thinking about using that on the first exercise, the isolation move. Is that a good idea for building new muscle mass?

A: Absolutely. We’ve talked about that before, and we used to use TORQ-ed up modified Pre-Ex as a shock tactic in our old Freaky Friday workouts… [Read more…]

Filed Under: X Files Tagged With: anabolic receptors, animal study, downward-progression, dp 4x, fast-twitch fibers, freaky friday, growth fibers, hypertrophic fatigue, hypertrophy, modified pre-ex, multi-joint exercises, new muscle mass, pre-ex 3x, pre-ex 3x mass workout, stretch overload, tension-overload repetition quantity, TORQ

3 Simple Changes to Get You Growing

Jonathan Lawson curling - 3 Simple Changes to Get You Growing

You know our mantra: You can trigger bigger gains with one small change. But let’s multiply that for even more mass. We’ve got 3 simple things to get you growing immediately… [Read more…]

Filed Under: X Files Tagged With: 10-week Size Surge, 20 pounds in 10 weeks, 3 simple changes, after-40, anabolic, anabolic after 40, anabolic primer, animal study, blood-flow, change to gain, frequency, full-range, growth hormone, innervation, international journal of sports medicine, journal of strength conditioning research, mass gains, muscle activation, muscle growth, power-density mass workout, rep cadence, rep speed, rep tempo, semi-stretch, Size Surge, slow negatives, stretch overload, synergy, testosterone, training frequency, Ultimate Power-Density Mass Workout, warmups, x-traordinary arms

Stretch Overload: Your Mass Gains Will Explode

Dumbbell pullovers/stretch - Stretch Overload: Your Mass Gains Will Explode

Q: You’ve mentioned an animal study that produced a 300 percent muscle mass increase after only a month of stretch workouts. That’s truly incredible. Is there more info? How do I duplicate those stretch procedures in my workouts to get that kind of muscle growth?

A: We refer to that animal study by Antonio and Gonyea in many of our X-Rep e-books, but the most extensive analysis was in X-Rep Update #1. Here’s a quote from Jose Antonio, Ph.D., from that e-book: [Read more…]

Filed Under: X Files Tagged With: anabolic hormones, anabolic receptors, animal study, Beyond X, beyond x-rep, beyond x-rep muscle building, bird study, Double-X Overload, Dr. Jose Antonio, dxo, freak physique, gonyea, heavy stretch, hypertrophy, igf-1, mass gains, muscle growth, muscle mass, myotatic reflex, POF, positions of flexion, progressive overload, sos, stretch overload, stretch position, stretch pulses, stretch workouts, testosterone, tom platz, x update, x-rep update

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