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Barbell-Only Home Workouts

Jonathan Lawson, wide-grip rack pulls

Q: For us home-gym rats, how can we incorporate Positions-of-Flexion mass training with a very basic setup? I only have a barbell, rack (for squats/bench, etc.), and a dip/chin station; I don’t have any dumbbells. Is it possible?

A: It’s very difficult to do full POF routines for most bodyparts without dumbbells because most finishing contracted-position exercises are single-joint moves, like laterals for delts or bent-arm bent-over laterals for midback. Nevertheless, you can improvise and create some very effective NEAR-full-range bodypart programs. [Read more…]

Filed Under: X Files Tagged With: 3d muscle building, 3D workout, barbell workout, barbells, barbells vs dumbbells, bullet-proof shoulders, fix your shoulder pain, home workout, home-gym workout, mass-building manual, no more shoulder pain, POF, positions of flexion, shoulder pain

Dumbbells or Bar for Triceps?

Q: The leadoff exercise for the triceps sweep workout [in the X-traordinary Arms e-book] is lying extensions, or skull crushers. You describe the best grip width and how to use an EZ-curl bar for more long-head involvement, but I don’t like loading up and dragging a bar over to my flat bench. Can I just use dumbbells for lying extensions instead of a bar?

A: Magnetic resonance imaging shows that lying extensions on a flat bench with a bar mostly stress the triceps’ long head, so we classify it as a sweep exercise in the X Arms e-book. You would think using dumbbells would be the same—but that’s not the case. [Read more…]

Filed Under: X Files Tagged With: after-40 muscle-size manual, anabolic after 40, barbells, barbells vs dumbbells, big arms, dumbbells, free e-book, triceps, triceps exercises, triceps workout, x-traordinary arms

Do This, Not That, to Grow Muscle Fast

Jonathan Lawson Smith machine incline presses - Do This, Not That, to Grow Muscle Fast

Q: I have almost all of your e-books, and I’ve learned more from them than I have from anywhere else in the 10 years I’ve been training. Thank you. I just got The 4X Mass Workout and had a question: You always say “change to gain,” but you tend to use the same few exercises in a lot of your programs. Shouldn’t I switch moves often to gain mass, like use dumbbells instead of a barbell?

A: While variation is important, you need to focus on the exercises that you feel the most. That’s especially true for weak bodyparts, which tend to lag due to inadequate neuromuscular efficiency, or nerve-to-muscle connections. A good example for us, and most bodybuilders, is upper chest exercises. [Read more…]

Filed Under: X Files Tagged With: 4x mass workout, barbells, cardio, change to gain, dumbbells, full range of motion, grow muscle, innervation, intensity, isometric, mass building, mass gains, nerve-to-muscle connection, neuromuscular efficiency, POF, positions of flexion, rep speed, testosterone, variatoin

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