Even in his early bodybuilding days, Arnold knew how to impress the ladies. With arms like his, and that charisma, it didn’t take more than a flex and a smile. [Read more…]
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…]
Jim Haislop won the Mr. America in 1968. His incredible symmetry, proportion,
When he competed at 5’11”, he weighed in at around 210 pounds with a 32” waist and true 19” arms…[Read more…]
Check out Arnold in his prime below and his son Joseph, age 21. The resemblance is uncanny. Are genetics important in bodybuilding? Absolutely, as is the case in most sports.Read more
Vince Gironda was the Iron Guru, a bodybuilding legend ahead of his time. Ask anyone who knew him and trained at his famous Vince’s Gym in Studio City, California, and they would say Vince was a sheer genius when it came to building muscle. (They would also say he was one of the most bombastic, outspoken S.O.B.s around–LOL!)
His most famous pupil in the bodybuilding world was the very first Mr. Olympia Larry Scott, who overcame many genetic flaws to make it to the top, thanks to Vince. The Iron Guru also trained many Hollywood stars back in the day, like Clint Eastwood, and even Arnold consulted with him and was a fan (even though Vince told Arnold that he was a “fat fuck” when he first arrived in the U.S.).[Read more…]
One of the most motivating pics we ever saw when it comes to arms is Arnold’s biceps shot on the cover of his best-selling book Education of a Bodybuilder. Holy sky-high bi’s! It doesn’t look real—but it is (no PhotoShop back then).[Read more…]
Q: In the description of your new e-book [The X-traordinary X-Rep Workout], you mention that Arnold used X Reps. How is that even possible? He was training [at his peak] way back in the 1970s, and X Reps didn’t come around till the 2000s. What’s the deal?
A: We coined the X-Rep term about fifteen years ago, but partial-rep training has been around for ages in various forms. What we did was take the most recent research on semi-stretch-point fiber activation and zero in on the BEST spot on the stroke for end-of-set partials, or X Reps…
That key point on an exercise’s stroke is where the muscle can generate the most force, and you therefore activate the most muscle fibers for incredible growth stimulation…
In other words, at the end of a set, when you can no longer do full-range reps, you move the resistance to that key point and do short-range partials—for example near the bottom of a chinup, from just out of the arms-straight position up to just before the halfway point. Here’s Jonathan demonstrating X Reps on chins…
Now, if X Reps are so effective, why not do some all-X-Rep sets, or X-Only, for max-force overload? X-
Arnold would often hang weight around his waist, enough so he could do maybe two or three full reps, but instead, he would only do the bottom third of the range, a short-stroke X-Rep move in the range Jonathan is demonstrating above. It was a heavy, shock attack for his lats, getting an inordinate number of muscle fibers to fire against a big load. That did some pretty good things for his V-taper, lat width and sweep…
In the X-traordinary X-Rep e-book, we also discuss how he used stretch-position exercises, a key component of Positions-of-Flexion mass training, for most of his
Luckily, the former publisher of IRON MAN magazine and our good friend, John Balik, lived and trained with Arnold back in his heyday, so we have John’s memory of that incredible time in bodybuilding history to draw from. His recollections are very motivating, not to mention informative from a training standpoint. Here’s another shot John snapped of Arnold on the beach in Santa Monica, California, in the ’70s…
No doubt that Arnold was way ahead of his time in the muscle department, and with John’s help we learned why: Arnold had an incredible instinct for doing the right things in the gym, methods that science is now verifying as
Note: For more details on Arnold’s X-Rep methods, see the X-traordinary X-Rep Workout. This exciting e-guide merges the top X-Rep techniques and info with muscle-building research into two power-packed X-Rep workouts—the basic X program only takes about 35 minutes. For more info, go HERE
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
ATTENTION OVER-40 BODYBUILDERS
One of the most interesting read-me pages on Testosterone and other muscle-building hormones we’ve seen is The Truth About Testosterone.
It even talks about a fruit, a specific part, that can up your T naturally. Cranking up your testosterone will not only get you jacked in the gym, but in the bedroom too—not to mention help rip up your midsection as it ignites fat burning. If that interests you, there’s more from our colleague and registered dietician, HERE.
Q: I read that [Fat-to-Muscle] negative-accentuated sets [one second up and six seconds down on every rep]
A: We really like it when bodybuilders think and create innovative combos. In this case, however, there’s a problem, as we’ll explain—but we’ve got a better size-building solution.
To clarify your progression suggestion, let’s apply it to a specific exercise. Say you’re doing incline presses…[Read more…]
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…]
It was summer 1975, and Arnold was Mr. Olympia, bodybuilding’s top dog. The muscle world was captivated by the awesome Austrian, and for good reason…[Read more…]