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Moment of Bodybuilding Zen 40: Rich Gaspari Guns for the Girls

Rich Gaspari was an impressive pro bodybuilder in the ’80s—but he will be the first to admit that his genetics were not ideal… [Read more…]

Filed Under: X Files Tagged With: arm training, arm workout, arms, big arms, bodybuilding zen, bodyweight training, curls for the girls, Rich Gaspari

Moment of Bodybuilding Zen 24: Mike Mentzer’s Triceps

Mentzer side triceps - Arnold vs. Mentzer—No-Cardio Fat-to-Muscle Training

In a previous newsletter, we talked about Mentzer’s incredible overall mass and his Heavy Duty training style. But Mike Mentzer’s triceps were one of his most impressive muscle groups… [Read more…]

Filed Under: X Files Tagged With: after-40 muscle building, arm training, arms, bodybuilding zen, free pro-x-10, free probiotics, free supplements, heavy duty, mike mentzer, pro-x0, probiotics, protein farts, triceps, triceps exercises, triceps sweep, x-traordinary arms

Moment of Bodybuilding Zen 5: Sergio Oliva’s arm

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…]

Filed Under: X Files Tagged With: arm exercises, arm workout, arms, big arms, biotrust, bodybuilding zen, bodybuilding zen 5, motivation, pro-x10, probiotics, protein farts, sergio oliva, x arms, x-traordinary arms

Arm Immensity with Ultimate Density

Q: I’m on The Ultimate Power-Density Mass Workout [pages 25-28 of that e-program], and I look and feel much bigger already. Thank you! My problem is that on some of the last isolated exercises I lose touch with the muscle, like on concentration curls for biceps. Arms have always been a problem area for me. Should I do a second double-drop Density set for that exercise?

A: Interesting that you should mention concentration curls, as we’ve found that getting the best Density effect on the contracted-position exercise for many muscles, like biceps, works best with a cable move.

What? Aren’t free weights best because they have more negative resistance due to zero weight-stack drag? Well, free weights are usually best for the big midrange exercises that trigger the max-force mass-building component—like presses and rows…

[Read more…]

Filed Under: X Files Tagged With: arm immensity, arm workout, arms, biceps, blood flow blockage, boost testosterone, boost your t, cables, density, double-drop set, free weights, low testosterone, negative-accentuated, occlusion, power-density mass workout, T Fix, testosterone fix, triceps, ultimate density, Ultimate Power-Density Mass Workout

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

The Muscles Women Notice

Jonathan Lawson cable curls - The Muscles Women Notice

Q: I’m not a competitive bodybuilder or physique athlete, but I want to look muscular for more sex appeal. I train all my major muscles, but I want to specialize on the muscles women notice. Any ideas on which ones those are and the best way to make those attention-grabber muscles pop?

A: Several years ago IRON MAN did a survey, an anonymous poll of a number of women about their likes and dislikes concerning the male physique. The results were very interesting… [Read more…]

Filed Under: X Files Tagged With: abs, anabolic after 40, arms, biceps, biceps peak, biceps width, bodybuilder, bodybuilding champion, broad shoulders, cheerleader, cocky, flat stomach, free bonus, free e-book, gorgeous woman, iron man, muscles women notice, muscular arms, physique, physique athlete, POF, positions of flexion, primal instincts, sex appeal, shoulders, specialization, specialize, survey, triceps, triceps sweep, triceps width, x-traordinary arms

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

Arm Bomb to Get Your Freak On

Jonathan Lawson cable curls - Arm Bomb to Get Your Freak On

Q: I’ve been using the POF Direct/Indirect Mass Workout in the 4X 2.0 e-book. Doing great! I’m loving it and I feel much bigger already. But my arms are my weakest muscle groups, so I’m thinking about doing a second arm workout on Saturday. That would have me training five days a week instead of four. Is that okay?

A: That’s a great program—and because you’re using moderate-weight, growth-threshold training, you can tolerate more frequent work for most bodyparts; however… [Read more…]

Filed Under: X Files Tagged With: 4x mass workout, 4x sequence, anabolic after 40, arm, arm specialization, arm training, arms, big arms, direct/indirect, growth threshold, high-end hypertrophy, hypertrophy, POF, positions of flexion, training programs, x-traordinary arms

Jonathan: Full-Muscle Friday (Delts, Biceps, Forearms)

Jonathan Lawson before after

Thankful to not wake up at 3 A.M. again this morning, so I was fully rested for a Full-Muscle Friday. Shoulders felt every inch of every rep, and back and biceps were very much “in tune” today, too. Plus, there was some voluptuous forearm vascularity to finish things off. LOL… [Read more…]

Filed Under: Jonathan Lawson, X Blog Tagged With: arms, biceps, delts, forearms, shoulders

Steve: Wicked-Pump Wednesday (iso-legs; MMX delts, arms; upper-body circuit)

Steve Holman after one month of X-Rep training
I kept everything the same as last Wednesday – except I ended with a 4-move upper-body circuit. Great way to augment the pump and get some auxiliary work for chest and back…

[Read more…]

Filed Under: Steve Holman, X Blog Tagged With: arms, back, biceps, calves, chest, delts, hamstrings, legs, quads, shoulders, triceps

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