Dedicated to Your Physical Transformation
Q: I have X-traordinary Arms and really appreciate the “in-for-out, out-for-in” rule. My question
A: Yes, switching the order of the exercises in Positions-of-Flexion protocol can positively affect a target-muscle’s development. Biceps is a perfect example.
[Read more…]Q: My gym always seems to be crowded—and people “camp out” on equipment. It’s hard to work in because I’m using the 4X method and rest only 30 seconds between sets (I love the Positions-of-Flexion version). Should I just lengthen my rest times to work in on a piece of equipment?
A: If you can’t beat ’em, join ’em. In other words, you can “camp out” on equipment too—sometimes you can do your entire POF 4X bodypart routine in one spot. For example…
[Read more…]Q: I keep reading that the shape of your biceps is genetic and you can’t change it, but in the X-traordinary Arms e-book that came in my Anabolic After 40 package (which I love, by the way!) you say you can change the shape of your biceps. I’ve even seen respected scientists say that changing the shape of a muscle can’t be done. How do you respond?
A: What those scientists are referring to is the length of a muscle. For example, if you have a short biceps, with a gap between the lower part of the muscle and the elbow joint when it’s flexed, you can’t fill in that gap. You’ve simply been born with a high biceps insertion point (like a high calf muscle). To fill in the gap would require muscle reattachment surgery, which we obviously don’t recommend.
[Read more…]Q: I’m not a competitive bodybuilder or physique athlete, but I want to look muscular for more sex appeal. I train all my major muscles, but I want to specialize on the muscles women notice. Any ideas on which ones those are and the best way to make those attention-grabber muscles pop?
A: Several years ago IRON MAN did a survey, an anonymous poll of a number of women about their likes and dislikes concerning the male physique. The results were very interesting… [Read more…]
Q: Help! I need more arm mass, and I’m hoping to add about an inch quickly. I’m using the Direct/Indirect 4X Mass Workout [pages 30-32]. It has only one direct arm workout a week [on Wednesday with delts]. Can I add some extra arm work on Friday when I train chest and back again?
A: Absolutely, but you don’t want to do full arm workouts on Friday’s chest/back day. Instead, we’ve found a couple of quick-hit two-move combos that will do the trick to get your arm mass up so they’ll be looking huge and thick. [Read more…]
Q: I love [3D Positions of Flexion training]. It makes sense and has helped me bring up my chest and delts with fewer sets. My question is about biceps. For the contracted-position exercise, which is best: one-arm spider curls or concentration curls? Or are they about the same?
A: In the X-traordinary Arms e-book we explain the in-for-out/out-for-in principle. For biceps that means that to focus on the outer head for peak, you use an inner-grip exercise. Concentration curls are about as “in” as you can get… [Read more…]
Many bodybuilders embrace our change-to-gain hypertrophy concept. They just aren’t exactly sure how to apply it.
Do they change exercises, change intensity methods, or what?
Well, there’s a way to jack some major growth at every workout, and it’s simple to apply on only one set. We call it Last-Set Roulette. [Read more…]
Had a great chest and back workout on Saturday, so the Monday muscle mayhem occurred with just one day of rest. Not bad! Motivation was high, so that always means a great one… [Read more…]
Thankful to not wake up at 3 A.M. again this morning, so I was fully rested for a Full-Muscle Friday. Shoulders felt every inch of every rep, and back and biceps were very much “in tune” today, too. Plus, there was some voluptuous forearm vascularity to finish things off. LOL… [Read more…]
