It never took much to get Arnold to throw his arm up into a jaw-dropping flex—like this shot at the old Gold’s Gym in Venice, California. Incredible, unreal peak—no Photoshop necessary. [Read more…]
Inside Muscle-Growth Secret
Q: I need to build up the inside of my chest, the cleavage, so to speak. A training friend told me that really squeezing and flexing at the bottom of cable crossovers will get my inner pecs popping. Is that true?
A: While full-range cable crossovers can help develop the entire pec muscle—even the inner sections—believe it or not, the BEST way to attack that insertion point of the target muscle is by emphasizing stretch overload… [Read more…]
Stage Sets for More Muscle Mass
We often look back through our ebooks for motivation and to find mass-boosting techniques we haven’t used in a while. We recently reminded ourselves about Stage Sets from our second e-book, Beyond X-Rep Muscle Building, which also discusses the X-Fade technique, Double-X Overload and X/Pause. When we first used Stage Sets and other X-hybrid techniques within the program outlined in that e-book, we each gained 10 pounds on top of our previous year’s great gains. Definitely something to add back into the mix once in a while when you have a training partner… [Read more…]
Lazy Man’s Way to More Muscle
Q: I’ve got a tip for you guys: Get off your butts and work out more often, and you’ll get bigger. It looks like you’re only working out three to four days a week. I train six days a week, two hours per workout, and I compete in bodybuilding shows.
A: Hey, are you calling us lazy? Hmm, maybe we are. Everyone is to a degree, but that’s not necessarily a bad thing if you channel it to produce progress. Laziness has been the catalyst for innovation throughout history—like cars and jets. Those things get you to your destination faster and more efficiently… [Read more…]
New Home-Grown Mass: Slo-Mo vs. High Reps
Q: Your Quick Start Muscle 2.0 has renewed my motivation for home training. I’m stoked and starting the STX workouts next week. You have the first set in both workouts for slow-twitch exhaustion. Do you think that first set is better as a slow-mo set or as a normal speed high-rep set?
A: Either of those methods on the first set accomplishes the same thing: You fatigue the slow-twitch fibers, triggering more fast-twitch-fiber activation on the set or sets that follow… [Read more…]
Spike Your Muscle Gains
Q: I’ve been reading about 4X and TORQ. I’m 25 and usually train heavy, but now that I have to train at home, I’m looking for the best way to keep building muscle without a lot of weights. I’m afraid with these light training methods I might lose muscle. I’ll try them because I have no choice right now, but I think heavy is the way to grow. How do I know I won’t shrink if I don’t pony up for more weights in my home gym?
A: We’ve both been using 4X-based training techniques for several years. If a couple of old guys whose anabolic hormones aren’t what they used to be don’t shrink, you won’t. In fact, we’ve got trainees from all age groups who’ve tried 4X and TORQ and many start using them constantly because they make such great gains… [Read more…]
Moment of Bodybuilding Zen 45: John Grimek
John Grimek, at 5’ 8 1/2” and around 220 pounds, was one of the most massive bodybuilders of his era. He was the AAU Mr. American in 1940 and ’41, and at age 38 he beat Steve Reeves for the 1948 NABBA Mr. Universe. He retired from competition the next year.
Moderate-Weight Mass Building
Q: I love the Super-TORQ mass method you outline in the Power-Density 2.0 e-book. I’m 55 years old, so moderate weights are great for me, but I can’t quite wrap my head around doing such high reps at every workout. I alternate with heavy workouts as you suggest in the e-book because I’ve brutalized my joints over the years (screw you, heavy benches—Lol). Is there a MODERATE-power/Super TORQ workout I could use instead?
A: That’s an easy one—and we mention the solution in the Power-Density 2.0 e-book. You were probably just so into the new Super TORQ part of that e-book that you overlooked it… [Read more…]
High-Rep Hyper-Growth
Q: Doug Brignole’s high-rep method [explained in his interview in The Ultimate Power-Density Mass Workout 2.0] sounds interesting. I’d like to try it once a week for upper body. Do you think it would be okay to do an entire workout with his “Super TORQ” for chest, back, and arms, and at the other workouts that week do standard training?
A: Faster mass creation is all about experimentation. We really like your idea, as it’s similar to some of the Power-Density mass workouts in that e-book that alternate heavy training with TORQ for high-rep hyper-growth. [Read more…]
High-End Hypertrophy Hit: Move it for more mass
Q: Your higher-rep TORQ (tension overload repetition quantity) method is unreal. It’s given me new size in every muscle after only three weeks. I use your [3-way] Positions of Flexion, and I TORQ on one of the 3 moves. I switch it up with regular 4X and heavy pyramids. My question is, Should I add weight on each set when I use TORQ [30-20-15 reps]?
A: Mixing it up is great for ultimate mass, as we’ll explain. As for adding weight to each TORQ set, that’s going to depend on the exercise and where your TORQ move falls in the POF bodypart routine… [Read more…]