bodybuilding Archives

Pyramid Power: Secret to Mega Mass and Strength

Q: I just got The Ultimate Power-Density Mass Workout and The X-traordinary X-Rep Workout. Tremendous. I’ve already read them both twice. Undoubtedly the best bodybuilding info I’ve ever seen. I noticed that in the programs in both e-books, you rely a lot on pyramiding the weight on the compound exercises. Is that better than just using the same poundage on all work sets and going to exhaustion?

A: With the type of training we list in those e-books, we believe adding weight to each work set so that the rep count decreases—9, 7, 5, for instance—is ideal to build BOTH mega mass and strength for three reasons… [Read more…]

More Outer Quad Sweep

Q: I need more outer quad sweep. A guy at the gym told me to use a narrow stance on squats, but that feels a bit unnatural to me. Will that actually help build the outer quads?

A: We asked our colleague and research maven Jerry Brainum about developing outer quad sweep before. Here’s what he had to say… [Read more…]

Moment of Bodybuilding Zen 14: Tom Platz’s Quads

1980 Mr. Universe Tom Platz had a pair of the freakiest legs bodybuilding had ever seen—and even today they look Photoshopped. Trust us—they aren’t (Steve interviewed Tom face-to-face back in the late ’80s for Iron Man magazine)… [Read more…]

Moment of Bodybuilding Zen 7: Arnold & Son

Check out Arnold in his prime below and his son Joseph, age 21. The resemblance is uncanny. Are genetics important in bodybuilding? Absolutely, as is the case in most sports.

Moment of Bodybuilding Zen 2: Teenage Mike Mentzer

Many bodybuilders antagonize over their slow muscle growth, but working out smart, not just hard, will gradually transform your physique…

Still, the determining factor in how your physique will look is genetics, plain and simple—case in point teenage Mike Mentzer. Check out his physique in his late teens (below left) and how he looked at the peak of his bodybuilding career at age 30.

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Can a Wimp Build Muscle? + Testo Murder!

Q: I feel like a wimp. There is no way I can hold the weight in the stretch position for 30 seconds after a set as you’ve recommended before. On some exercises, I can get maybe 15 seconds, but on many, I can’t even get 10 seconds. Should I just forget bodybuilding and take up speed walking (kidding)?

A: Everyone’s pain tolerance is different. And, if you notice, most trainees will opt for methods that hurt least. It’s why most prefer heavy, low-rep training. Higher reps hurt like hell—and adding a stretch-hold at the end of even a 10-rep set can be excruciating. But, as you said, the stretch-hold is easier on some exercises, like incline curls where your arms just hang, as opposed to overhead extensions where you have to keep upward pressure on the weight to prevent elbow trauma…

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The #1 Muscle-Building Mistake

It was summer 1975, and Arnold was Mr. Olympia, bodybuilding’s top dog. The muscle world was captivated by the awesome Austrian, and for good reason…

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2 Tricks to Get You Ripped—With More Muscle Too

Q: Looking in the mirror, I see that somehow I’ve gotten very fat. I go to the gym, but I guess my eating has been out of hand for too long. Is there anything I should concentrate on during my workouts to help lose the fat? I plan to do cardio after every weight workout, something you’ve suggested. I desperately want to be ripped enough to see abs!

A: First, get your diet under control. You must start eating clean—cut down the junk—and get on an anabolic-meal schedule. Your best bet will be a typical bodybuilding diet, so eat at least 25 grams of protein at six meals a day. Try to eat every two to three hours, and get some carbs too—enough to refill muscle glycogen stores, which is about 200 grams a day. If you need examples, see X-treme Lean; it contains our complete meal-by-meal diets to help you get ripped…

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Weekly Change for Big Muscle Gains

Q: I want to thank you for the great programs and excellent tips, like X-Reps. My background is in Olympic lifting, but I’ve been into bodybuilding lately. I made some okay gains training heavy, but I’ve made much better and faster progress training heavy one week and using an all-4X program the next.

A: You didn’t really ask a question, but we just wanted to commend you on being brave enough to give all-4X training—every other week—a try.

So many trainees are stuck in the must-always-train-heavy-to-grow mentality that they miss out on significant muscle-size stimulation. It’s probably the key reason most complain about such slow gains. Plus, they get injured much more often.

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Blown Away by Before and After Pics

Q: I’m always totally blown away when I see Jonathan’s 10-week Size Surge before and after pics. I want to yell “bullshit,” but I’ve been reading your stuff for so long, I trust you guys. So he really didn’t use any steroids?

A: Okay, one more time: No, absolutely no steroids, GH, or drugs of any kind. Jonathan is natural for life. But keep in mind that he was REGAINING a lot of mass he’d already had—and it’s much easier to put it on the second time around. That’s one reason he added muscle so quickly—20 pounds in 10 weeks…

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