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Moment of Bodybuilding Zen 79: Dorian Yates’ Shocking Mass

This is one of Kevin Horton’s black-and-white gym photos of Dorian Yates that literally shocked the bodybuilding world in 1993. At that time, his sheer mass was astounding… [Read more…]

Filed Under: X Files Tagged With: 1992, 1993, bodybuilding zen, bodyweight training, bodyweight workout, Dorian Yates, heavy duty, high-intensity training, Kevin Horton, mr. olympia, quick-start muscle building 2.0, slow-twitch exhaustion, STX

High-Low to Grow

Bodybuilder doing stiff-legged deadlifts

Q: I got the Power-Density Mass Workout 2.0 [with Super TORQ] after reading about all the great results people have had. Fantastic e-book! Might be your most interesting so far, and I’m already using your variation of Super TORQ. Wow! I’m sore to the core. Lol! My question is about stiff-legged deadlifts. You have it as a 30-20-15-10 sequence in your Modified Super-TORQ Program (page 49). Why not 40 or 50 reps on the first set, as with your other exercises?

A: From our vantage point, and experience, semi-stiff-legged deadlifts are one of the more dangerous exercises. One false move and your lower back can get whacked… [Read more…]

Filed Under: X Files Tagged With: bodyweight training, bodyweight workout, grow, lower back, muscle-protein synthesis, power-density, power-density mass workout, semi-stiff-legged deadlifts, stiff-legged deadlifts, Super TORQ

Muscle Mechanics for More Calf Mass

Q: I picked up your 10×10 e-book over the weekend and started using that style of training on calves immediately, but I’m doing 8×20 as you’ve suggested in the e-book. My question is, should I angle my feet differently on each set to develop the most calf mass? I was thinking toes in on the first three, toes out on the second three, and toes straight ahead on my last two sets.

A: It’s not foot angle that stresses the inner or outer heads of the gastroc, but rather which side of the foot you’re exerting the most pressure with. In other words, if you’re pushing with the inner part of the ball of your foot, the big-toe side, you will stress the inner head of the calf muscle. If you roll out onto the little-toe side of your feet as you rise, you will stress the outer head of the calf muscle.

Notice in this photo how the trainee is using a narrower stance and rolling out; that’s not what you want. Go wider than this for more calf mass…

[Read more…]

Filed Under: X Files Tagged With: 10x10, 10x10 method, 10x10 workout, 8x20, bodyweight training, bodyweight workout, build mass, calf exercises, calf mass, calf muscles, calf training, gastrocnemius, gastrocs, muscle mechanics

Training One Side at a Time

Jonathan doing concentration curls

Q: How do you feel about one-arm and one-leg work? I’ve read that training one side at a time can help you contract more muscle fibers. Is that true?

A: We’ve seen studies that show unilateral work to be better at neuromuscular stimulation and therefore heightened muscle-fiber activation. Our main problem with one-limb exercises is time and energy expenditure.

Working one arm or one leg at a time takes longer, unless you move back and forth from one limb to the other without resting. Not resting, however, causes more systemic energy drain…

[Read more…]

Filed Under: X Files Tagged With: 3d muscle building, 3d pof, bodyweight training, bodyweight workout, concentration curls, energy drain, fiber recruitment, full-range pof, full-range training, growth fibers, muscle fibers, muscle-protein synthesis, neuromuscular stimulation, one-arm dumbbell rows, one-arm overhead extensions, one-arm rows, one-leg calf raises, one-leg leg extensions, one-limb exercises, positions of flexion, single-limb work, training one side at a time, unilateral work

Make this single change to sky-rocket your gains

Q: I remember reading in some of your previous e-mails that you talked about how some of the bodybuilders of the past added a lot of muscle fast, like 10 to 20 pounds in a month. Is high-rep leg work really that powerful? I’m wondering if I should try it.

A: You’re referring to the 20-rep squat results that some of the early bodybuilders got. For example…

[Read more…]

Filed Under: X Files Tagged With: 100 pounds in one year, 20-rep squats, 30 pounds in one month, 50 pounds in one year, 50 pounds of muscle, anabolic, bodybuilders, bodyweight training, bodyweight workout, change, change to gain, freak-physique workout, gains, hardgainer, high-rep leg workout, high-rep sets, high-rep squats, iron man magazine, j.c. hise, leg workout, mark berry, metabolic, metabolic squat, muscle size, muscle-building, muscle-protein synthesis, overtraining, peary radar, physique, steroids, testosterone, transformation

X-Rep Lies: Before and After Photos

Q: The before and after photos at your X-Rep site are pretty unbelievable. I mean, come on, four weeks to get those changes? You must’ve either lied about the time it took or manipulated the photos. You should be ashamed of yourselves. There’s too much of that deceptive crap on the Internet.

A: Ashamed? Actually, we’re very proud. Those photos are 100 percent authentic and accurate—no photo alterations, no steroids, and they were taken about four weeks apart. (The key technique that made it happen and a step-by-step how-to is coming up.)

[Read more…]

Filed Under: Uncategorized Tagged With: 10 pounds of muscle, before and after photos, before and afters, bodyweight training, bodyweight workout, Double-X Overload, efficiency-of-effort, fiber recruitment, gains, hypertrophy, Jacob Wilson, jonathan lawson, max-force generation, muscle fibers, muscle growth, photo shoot, positive failure, results, ripped, sarcomeres, steroids, Steve Holman, training experiments, training experts, transformation, Ultimate Mass Workout, X Reps, X-Fade, x-hybrid techniques, x-rep lies, x-rep partials

Anabolic Phasing: Muscle Hypertrophy Tsunami

Jonathan Lawson Most Muscular Pose - Anabolic Phasing: Muscle Hypertrophy Tsunami

Q: I’ve been following the current bodybuilding training trend of hitting each muscle once a week with lots of sets. Growth has been slow, but you’d think that with so much volume and intensity at one workout, it should take a full week for that muscle to completely recover, right?

Well, training each muscle with lots of volume once a week will produce some growth—if intensity is high enough to produce significant damage. The question is how much is enough?

Less volume for each muscle but with more frequent body part hits has proven a better, more sure-fire method for optimal hypertrophy in most cases and works as a sort of anabolic phasing… [Read more…]

Filed Under: X Files Tagged With: anabolic frequency, anabolic phasing, anabolic reload, anabolic stretching, bodyweight workout, Brad Schoenfeld, freak physique, full body, full-body workout, muscle hypertrophy, Size Surge, stretch overload, testosterone, Truth About Testosterone, x-treme lean

Full Inch of New Arm Muscle in 3 Weeks

Jonathan Lawson's arm measuring over 19"

Q: You guys are awesome! Anabolic Reload put a half-inch on my arms in less than a month. My arms have always lagged, so I’m blown away. I hit each muscle twice a week with about 12 sets. I didn’t want to reduce my sets on all, so I just did [STX] for arms. I started with the high-rep set followed by a heavy set, then I added a rest/pause every arm workout like the program says. My sleeves got tight almost immediately. Just want to thank you for getting my puny arms up bigger than they’ve ever been. I plan on trying this for each muscle through the winter. [Read more…]

Filed Under: X Files Tagged With: anabolic reload, arm muscle, arthur jones, big arms, bodyweight workout, hypertrophy, jerry brainum, jonathan lawson, muscle fibers, muscle size, new muscle, Size Surge, Steve Holman, STX, xtreme lean

Freak-Factor Training (new muscle mass guaranteed)

JL Most Muscular - Freak-Factor Training

Q: I used the 10-Week Size Surge program years ago and gained almost 10 pounds of muscle on it. I’m now getting close to 40, so I wanted to report how I’ve been using it to add a lot of middle-age muscle. I’ve merged Anabolic Reload and the Phase 1 Size Surge routine like this: On Mondays I use high-to-low-rep Reload [STX] on lower body and standard heavy Size Surge work on upper body. Then Friday I reverse that. Wednesday is arms and abs only, so I just alternate, doing Reload one week and heavy Size Surge sets the next. It’s been two months, and I look better than I did in my 20s.

Devising new mass routines that work for you as an individual is part of the fun of bodybuilding. Of course, packing on loads of new mass and looking awesome from your new freak-factor training is even better. [Read more…]

Filed Under: X Files Tagged With: anabolic reload, bodyweight workout, freak-factor training, jonathan lawson, muscle mass, muscle-building, positions of flexion, Size Surge, Steve Holman, x-treme lean

Your Anabolic Size Surge Winter Workout

Jonathan Lawson Heavy Rack Curls - Your Anabolic Size Surge Winter Workout

Q: I’m thinking about the 10-Week Size Surge for part of my winter workout mass training while I’m piling in the calories (can’t wait for Thanksgiving). I know Phase 1 is big, basic work three days a week. But I also like the total-fiber swole of Anabolic Reload. Can I merge them somehow to really jack my gains? 

You didn’t mention your level of training or your age, but we’ll address that in a moment. Let’s talk general mass-building terms… [Read more…]

Filed Under: X Files Tagged With: anabolic, anabolic reload, bodyweight workout, Brad Schoenfeld, extreme lean, jerry brainum, jonathan lawson, Size Surge, size surge workout, Steve Holman, winter workout, x-treme lean

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