arnold schwarzenegger Archives - Page 15 of 15

Fast Mass Tactic: 10X for Muscle Size Effects

Q: I’m using The Ultimate Fat-to-Muscle Workout and making great progress. I’m bigger, with veins, and my abs are coming in. I just picked up The Ultimate 10×10 Mass Workout for something different, so I want to go to that program next. My question concerns muscle damage. Getting trauma from slow negative-accentuated sets is what makes the Fat-to-Muscle Workout work so well, so when I switch to the 10×10 Workout, won’t I be getting less muscle damage and therefore less fat burning? I still need to get leaner, so should I add NA sets somewhere when I go to the 10×10 Workout?

A: You could add an NA set for each bodypart. We discuss how and where to do that in the 10×10 Q&A section; however, it’s not necessary for trainees who are doing 10×10 at every workout. Believe us, you’ll realize that fact after you try the 10-sets-of-10 method. The muscle soreness you get will tell you that your microtrauma goal has been met. [Read more…]

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

Q: First off, I just picked up The Ultimate Fat-to-Muscle Workout, and it’s fantastic. I learned so much reading it, which I did at one sitting. Great info and easy-to-understand-and-follow workout, just what I need to kick off a new training program. In the first chapter, you tell the story about Arnold getting ripped and vascular without cardio. Didn’t Mike Mentzer do the same thing but with a lot fewer sets? It’s interesting that their training styles were so different, yet they both got very lean without much, if any, cardio. Do you think a lot of it could be genetics, and us average Joes need more cardio?

A: While genetics could have something to do with it, it might not have as big an impact as you might think. As far as Arnold vs. Mentzer, The key to both of their [Read more…]

Detail Your Delts

Q: I’m having trouble with the incline one-arm lateral raise [stretch-position delt exercise]. I tend to lose my balance when I’m on my side on the incline bench, and I can’t feel my center-delt head working. Any suggestions?

A: It does take some jostling and positioning to get set on the incline bench for incline one-arm lateral raises—but it’s worth the time to get it right since these can really help detail your delts. It was an Arnold favorite, and for good reason: It stretches the medial head as well as the posterior head, both of which add considerable roundness to your delts. [Read more…]

3D Arm Assault: Sky-high Biceps

Q: I got all of your e-books, which are absolutely fantastic by the way, and in 3D Muscle Building I notice that your arm workouts are very short. I’m interested in sky-high biceps, but I’m worried that four or five sets once a week isn’t enough. If I want to specialize, should I add more sets?

A: While everyone’s work capacity and recovery ability are different, keep in mind that a recent study showed that only three sets of barbell curls deplete more than 70 percent of the glycogen stores in the biceps. And that exercise is lacking continuous tension!
[Read more…]

Acid-Etched Abs

Before we get to the question, which involves training, we need to hammer home one fact: No matter how developed your midsection is, if it’s covered with a layer of fat, your results will not be visible. In other words, you have to train hard AND eat right if you want to display acid-etched abs. We know that from experience. It took the right combination of hard work and diet for us to rip up into this condition… [Read more…]

Big Arms Q&A: Biceps

You want big arms that resemble 20-pound hams hanging by your sides and streaked with vascularity for maximum eye-popping impact? Of course you do! That’s why we’re addressing a number of questions that need to be answered if you’re going to get the insane arm gains you deserve… [Read more…]