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More Sets for Young Muscle?

Steve after adding a bit more muscle...and a beard.

Q: I’m 45 years old, 20 years your junior. I was blown away by the Old Man, Young Muscle ebook and workout. It all makes so much sense. But I’m wondering if my younger age means that I should add sets to the workouts you recommend?

A: First, I’m 63, so you’re only 18 years younger. It’s the gray beard, isn’t it? Seriously, your question is tough to answer because recovery ability is so specific to the individual. [Read more…]

Filed Under: X Files Tagged With: before and after, iron guru, neuromuscular efficiency, recovery, short workouts, supercompensation, vince gironda

Twig to Big—Putting Muscle Mass on a Flagpole

Steve Holman at 15 and after POF at 200 lbs

Q: The after photo of you when you used X-Reps [in your early 40s] is impressive. You look massive. Hard to believe you’re a hardgainer ecto type. Do you really think you’re a true ectomorph? From that photo, I’d say no. [Read more…]

Filed Under: X Files Tagged With: before and after, ectomorph, gains, mass gains, mesomorph, muscle gains, twig to big

New Ripped Muscle: The After-Fast After-Burn

Steve Holman in a smooth most muscular *before* pic compared to a lean-and-muscular side pose *after* pic

In the new Muscle-On, Belly-Gone “Diet” ebook, Steve outlines how he used 12-to-14-hour fasts a few days a week to get ripped in 10 weeks.

From mid-June to the end of August 2021, he hunkered down, muscled up, and leaned out. [Read more…]

Filed Under: X Files Tagged With: abs, anabolic, anabolic diet, before and after, diet, fat burning, free e-book, growth hormone, insulin, intermittent fasting, lean, muscle building, muscle-on belly gone, Old Man Young Muscle, ripped, ripped muscle, Steve Holman, testosterone, thyroid, vascularity

Moment of Bodybuilding Zen 48: Bob Paris Before and After

The last time we talked about Bob Paris was Zen 29, but we revisit because his physique always inspires us.  [Read more…]

Filed Under: X Files Tagged With: 3d muscle building, after-40 muscle building, before and after, bob paris, Bob Paris before and after, bodybuilding zen, frank rich, iron man magazine, Lonnie Teper, massthetic arms, mechanical tension, metabolic stress, mr. olympia, muscle damage, perfect physique, physique, POF, positions-of-flexion training, symmetry, vascular arms, vascularity, veiny arms

Moment of Bodybuilding Zen 33: Frank Zane Before and After

To be fair, the Frank Zane before picture on the left was taken after a few years of training. And you can see his genetic predisposition for bodybuilding. Heck, many guys at our gyms would kill to look like his “before” pic. LOL. [Read more…]

Filed Under: X Files Tagged With: 3d muscle building, after-40, before and after, biotrust protein, bodybuilding zen, frank zane, Frank Zane before, free protein, free supplements, genetics, low-carb protein, mechanical tension, metabolic stress, muscle damage, physique, transformation

Tips for More Muscle Now

Size Surge before and after 10 weeks

Q: I want to thank you both. I’m from Italy, 178 cm tall, and my weight now is 68 Kg (150 pounds). At the beginning of April, my weight was only 62 Kg (136 pounds). My increase in muscular mass, almost 15 pounds, is due to you. Before your training methods, I tried so many others, but with no results. The program that worked is the 10-week Size Surge [that Jonathan used to gain 20 pounds of muscle, listed in 3D Muscle Building]. I’d like to improve my muscle mass to 75 Kg (165 pounds), with a particular emphasis on delts, back, and forearms. I believe forearms are very important. Can you suggest anything to increase my mass? I have most of your e-books, so I can look up any method you suggest.

A: Thank you for the complimentary e-mail. We’re glad you’re making such striking progress with one of our most popular and effective workouts, the 10-week Size Surge program that Jonathan used for his transformation. His progress photos during that mass-building experiment are very motivational. Just seeing his 10-week results can program your mind to help you pack on more muscle now… [Read more…]

Filed Under: X Files Tagged With: before and after, Charles Poliquin, full-range pof, italy, more muscle, muscle now, muscular, olympic coach, positions of flexion, progress, testosterone, testosterone replacement therapy, tips, trt

Quick Starter Workout

Q: I’m interested in building up my body. I’ve been visiting some workout forums, and lots of people are recommending your quick starter workout. Can you explain why it’s so good? Will it work for me? I want a new body, but I don’t want to look like the Incredible Hulk or anything. Maybe Captain America or Thor, though. Lol.

A: The quick starter workout you’re referring to is our Quick-Start Muscle-Building Guide, and it has you begin with a two-week break-in program, using the basic exercises, like squats, bench presses, etc., one to two sets each (all exercises are fully explained with printable start-and-finish-position illustrations).

It’s a full-body workout that takes about an hour on Monday, Wednesday, and Friday, and it’s geared to upregulate your nervous system and coordination quickly so you can start building muscle immediately after this two-week “learning” phase. Then you move to something more unique to accelerate gains…

[Read more…]

Filed Under: X Files Tagged With: anabolic, anabolic acceleration, anabolic environment, becky holman, before and after, beginner workout, break-in workout, captain america, comeback, comeback workout, continuous tension, fast mass, fast-mass workout, full-body workout, hulk, hypertrophy, incredible hulk, lean muscle, male hormones, massthetic, max force, muscle-building, muscular tension, physique, quick starter workout, quick-start muscle building, steroids, tension time, testosterone, thor, women, women's workout, workout for women

Fat-to-Muscle Facts and Photos

Becky Holman before and after - Fat-to-Muscle Facts and Photos

Q: I saw before and after photos of Steve’s wife, Becky, on your site. Amazing transformation! My girlfriend would like to know what type of program she used. Did she use X Reps, or should women not use that type of intense training?

A: Becky’s transformation took a few months (she kept having to restart due to motivation issues—so much fat to lose was overwhelming to her—and she didn’t use X Reps because we hadn’t developed that technique yet; however, she did use static holds, which we call a Static X. At the end of a set to exhaustion, she would drive the weight up as far as she could and hold for a five count or so to extend the tension time. That had a similar muscle fiber-activation boost as well as occlusion effects. She added muscle and lost fat quickly, as you can see from her before and after photos… [Read more…]

Filed Under: X Files Tagged With: 3d pof, 3d positions of flexion, 3dmb, becky holman, before and after, fat loss, fat-to-muscle, occlusion, photos, POF, positions of flexion, static holds, static-x, transformation, weight loss, weight-loss research, x-treme lean

HIT Hoax? 60 Pounds of Muscle in 4 Weeks—The Truth

Casey Viator before and after Colorado Experiment - 60 lbs of Muscle in 4 Weeks

Q: I just read a few of your articles about 3D Muscle Building, and you say some guy built 60 pounds of muscle in four weeks. Come on. I hate it when the impossible is touted as being the norm. That never happened, which is probably why you don’t show pictures of the guy. The only photos I see are Jonathan’s before and after. His 20 pounds of muscle in 10 weeks is impressive, but it’s a far cry from 60 pounds in a month. Got any pictures of the 60-pound gain? I didn’t think so.

A: We’re as skeptical as the next guy, but believe it or not, it did happen—back in 1971. It was called the Colorado Experiment, and it was Arthur Jones’ attempt at proving that his Nautilus machines and high-intensity training could build muscle very, very quickly (and we do have the pics; see below). [Read more…]

Filed Under: X Files Tagged With: 20 pounds of muscle, 3d muscle building, 3d pof, 3dmb, 60 pounds of muscle, arthur jones, before and after, Casey Viator, Colorado Experiment, fast-twitch, genetics, high-intensity training, hit, hit hoax, hoax, Mr. America, nautilus bulletin #1, nautilus machines, POF, positions of flexion, X Reps

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