Dedicated to Your Physical Transformation
Q: I have the Stretch-Overload Workout ebook, so I know how important stretch-position exercises are for mass.I’m training in a home gym with only free weights, and overhead triceps extensions are irritating my elbows. Should I just skip triceps stretch altogether to avoid injury?
A: We’ve been there, so we feel your pain. In a commercial gym, we recommend cable pushouts instead, which is facing away from an overhead cable, lunging forward and performing behind-the-head extensions. [Read more…]
In our Zen 3 newsletter, we talked about Arnold’s biceps peak and his full-range workout (POF: standing curls, incline curls, concentration curls).
But Arnold’s secret to eye-popping bi’s: He trained his brachialis muscles directly. Those lengthy muscles snake under the biceps and connect down on the forearm. When the brachialis are beefed up underneath, they push the biceps higher when flexed—sky-high peaks. [Read more…]
Q: In the 3D HIT program [listed in the X-traordinary Arms e-book], you say to end each bodypart with one slow, higher-rep set of an isolation exercise for tension and occlusion. You also mention drop sets for those exercises. Which is better, one higher-rep set or a drop set?
A: Keep in mind that doing a drop set is a volume increase because it’s two sets back to back. For example, on concentration curls for biceps, you do a set of 10 reps to exhaustion, grab a lighter dumbbell, and immediately rep out again, getting about six more reps. Is that better than one set of 12-15 reps? That depends…
[Read more…]This Art Zeller photo of Sergio Oliva taken in the ’60s is a true classic. Its motivational value is obvious. Can you imagine yourself out at a club playing pool with an arm like that hanging out of your polo shirt? Damn!
[Read more…]Q: My gym always seems to be crowded—and people “camp out” on equipment. It’s hard to work in because I’m using the 4X method and rest only 30 seconds between sets (I love the Positions-of-Flexion version). Should I just lengthen my rest times to work in on a piece of equipment?
A: If you can’t beat ’em, join ’em. In other words, you can “camp out” on equipment too—sometimes you can do your entire POF 4X bodypart routine in one spot. For example…
[Read more…]Q: I’m getting new mass and cuts using the Fat-to-Muscle Workout. Just the right amount of soreness to burn fat and add muscle. I can see it happening when I look in the mirror. The only bodypart not getting it is biceps. I do cable curls with the Negative Accentuated technique because you’ve said it’s superior to barbell curls. I do two seconds up and then six seconds down on every rep, but I don’t get that deep ache like my biceps were worked hard enough. Should I move slower on the NA set or what?
A: To clarify, we’ve said cable curls are superior to barbell curls when you want to incorporate X Reps at the end of a set. X Reps are eight-inch partials you add at the semi-stretch point when you can’t do any more full-range reps. [Read more…]
