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Intensity Guru: “Pull Back for More Mass”

Pics of Ellington Darden (doing shoulder presses and on the cover of Strength & Health)

In recent newsletters I’ve laid out some new theories on training to failure—basically that it can slow hypertrophy.

Not always, but too much creates severe damage, which saps recovery and growth. Doing only one set to failure while stopping others a rep or two short appears to be a better way to stimulate massive amounts of fast-twitch growth fibers (more on that below). [Read more…]

Filed Under: X Files Tagged With: arthur jones, ellington darden, fast-twitch, growth fibers, high-intensity training, hypertrophy, intensity, mass building, MedX, Nautilus, recovery, Super High-Intensity Bodybuilding, T-Nation, The Nautilus Bodybuilding Book

Mass Acceleration and Damage Reduction, Part 2

Jonathan's arm measurement

This is the continuation of a story Arthur Jones, inventor of Nautilus machines, relayed on the subject of muscle gain, overtraining, and recovery in the February/March 1972 issue of Muscle Training Illustrated. [Read more…]

Filed Under: X Files Tagged With: arthur jones, hypertrophic response, hypertrophy, mass acceleration, muscle damage, muscle gains, Muscle Training Illustrated, overtraining, recovery, Richard Winett

Mass Acceleration and Damage Reduction, Part 1

Arthur Jones shirtless with an elephant and a machine gun.

In yesterday’s newsletter I discussed muscle damage and how it can impair growth. And that damage is not just a result of too many sets; it can also be the result of excessive intensity—and many times both. [Read more…]

Filed Under: X Files Tagged With: arthur jones, mass acceleration, muscle damage, muscle growth, muscle recovery, Muscle Training Illustrated, recovery

Slightly Overtrain, Smother Mass Gains?

Casey Viator spotting Mike Mentzer on cable laterals

While Arthur Jones, inventor of Nautilus machines, wasn’t always right, and he’d call you a fool if you said he was wrong, his ideas on limited recovery ability are on the money. Here’s a quote from his 1971 Nautilus Bulletin #2: [Read more…]

Filed Under: X Files Tagged With: arthur jones, Chris Beardsley, mass gains, mike mentzer, nautilus bulletin #2, overtraining

Recovery and Your Mass-Building Genetics

Jonathan doing cable curls

I mention genetics a lot. It’s not an excuse, but a bodybuilding reality—and an arbiter in other athletic endeavors as well.

I’ve been training for over four decades and tried just about everything. At 5’10 1/2” I never weighed over 200 in fairly ripped condition—190 was my best. [Read more…]

Filed Under: X Files Tagged With: arthur jones, ectomorph, genetics, mass building, Nautilus, overtraining, recovery

Logical Mass Building

Jonathan demonstrating sissy squats

Many of us are so entrenched in our beliefs that we often ignore logic and waste loads of time strutting in the wrong direction…

The gym is no exception. I’ve heard people say things like, “That fat guy is so dumb doing leg extensions; he should be squatting heavy.” [Read more…]

Filed Under: X Files Tagged With: arthur jones, Doug Brignole, heavy training, injury, mass building, The Physics of Restance Exercise

Intensity vs. Density for Muscle Mass

Vince Gironda giving the middle finger

Two legends in the evolution of bodybuilding training are Arthur Jones, the so-called father of high-intensity training and creator of Nautilus machines, and Vince Gironda, a.k.a., the Iron Guru and Studio City gym owner who trained Larry Scott, the first Mr. Olympia, as well as many other champion bodybuilders and movie stars, including Clint Eastwood. [Read more…]

Filed Under: Uncategorized Tagged With: arthur jones, Boyer Coe, density, intensity, larry scott, Med-X, Nautilus, vince gironda

Confessions of a Psychotic Bodybuilder, #1

Steve as a teen in the 1970s doing squats

We have to be somewhat “psycho” to want to sacrifice so much in an attempt to build seam-splitting mass. To put up with the burn, ache, and soreness from countless workouts is a bit masochistic…

But there’s a deeper layer of psychosis that I need to confess… [Read more…]

Filed Under: X Files Tagged With: arthur jones, bodybuilder, genetics, hardgainer, heavy duty, high-intensity training, mike mentzer, muscle-building myth

Half-Inch of Arm Mass in 1 Workout

Jonathan Lawson's arm measuring over 19"

Back in the early 1970s, Nautilus Machine creator and pistol-toting gator wrangler Arthur Jones wrote this in Iron Man magazine: [Read more…]

Filed Under: X Files Tagged With: arm mass, arm workouts, arthur jones, biceps, biceps workout, big arms, overtrained, overtraining

Forgotten Fact About Muscle Growth

Casey Viator doing Nautilus biceps curls

I won’t keep you in suspense: It’s range of motion. But the forgotten fact is why it’s important…

If you’ve ever watched a very lean bodybuilder doing leg extensions—lean enough so you can see fibers firing—you’ll notice twitching “explosions” all over the quad muscles as the lower leg extends and retracts. [Read more…]

Filed Under: X Files Tagged With: arthur jones, Casey Viator, forgotten size concept, muscle fibers, muscle growth, Nautilus, range of motion, Steven J. Fleck Ph.D, William J. Kraemer Ph.D

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