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Moment of Bodybuilding Zen 51: Rare Arnold Pic

Here’s a rare shot of Arnold, one we can’t recall ever seeing. We’re not sure who took it, but our friend the late Gene Mozee could be the photographer, as he shot Arnold at his biggest mostly outdoors. 

In this shot, Arnold’s mass looks unreal, and his few flaws are well disguised… [Read more…]

Filed Under: X Files Tagged With: alain gonzales, arnold, arnold schwarzenegger, athletic-aesthetic physique, bodybuilding zen, brad pitt, Gene Mozee, home gym training, hypertrophic, mind-muscle connection, perfect physique, pumping iron, quick-start muscle building, the oak

Our At-Home Mass Workouts (what we’re doing)

Steve doing incline curls

Back in the 1990s, Steve’s very first book was titled Iron Man’s Home Gym Handbook. Looks like we’ve come full-circle. At the moment, there’s no place like home—or nowhere else to train but home…

Like most iron men and women, we’re at home with limited equipment. Luckily, our decades of bodybuilding experience have resulted in multiple mass-training tactics and moves to keep gains coming. Here’s Steve’s report on what he’s doing in his bare-bones pump-atorium.  [Read more…]

Filed Under: X Files Tagged With: alain gonzales, at-home workout, athletic-aesthetic physique, brad pitt, Brad Schoenfeld, fast-twitch fibers, growth fibers, heavy training, home gym, Home Gym Handbook, home gym workout, hypertrophy, iron man magazine, jose antonio, light training, mass tactics, muscle hypertrophy, perfect physique, powerblock, pre-exhausting, quick-start muscle building, quick-start muscle building 2.0, slow-twitch fibers, training at home, type-1 fibers, type-2 fibers

“Wow! You’re looking seriously bigger, bro.”

Q: I just want to thank you for another killer variation of 4X, “downward-progression.” I’ve only been using it for a couple of weeks on the big exercises, but a guy at the gym came up to me today and said, “You’re looking seriously bigger, bro.” It’s working great and is perfect with regular 4X and TORQ (tension-overload repetition quantity). I’m using DP 4X on the heavy power exercises in The Ultimate Power-Density Mass Workout 2.0, with 4X and TORQ on the others. I’m very impressed, and apparently growing more impressive. Lol. Thank you.

A: Interesting you say that because both of us received similar compliments in the gym when we started rotating in downward-progression 4X. One guy told Jonathan his arms were looking huge, and Steve got, “If you’re trying to get bigger, it’s working.” They both left off the “bro.” [Read more…]

Filed Under: X Files Tagged With: 4X, actin, alain gonzales, athletic-aesthetic physique, bigger, brad pitt, density training, downward-progression, downward-progression 4x, dp 4x, home-gym training, myosin, perfect physique, power-density, sarcoplasm, sarcoplasmic expansion, TORQ, Ultimate Power-Density Mass Workout

More Mass: Trick To Get You Wide and Thick

V-handle cable row

Q: In one of the chapters in 4X Mass Workout 2.0, you say that V-handle cable rows is both a mid-back stretch exercise and a lat contracted exercise. Since it’s a lat-contracted move, can I use that as the first exercise in a modified Pre-Ex routine for lats? So it’s V-handle cable rows for 4X to pre-exhaust the lats followed by pulldowns to continue hitting the pre-fatigued lats.

A: The short answer: No, not a good choice for your first lat move. The point of the pre-ex workouts in the Pre-Ex 3X e-book is to train the target muscle first in ISOLATION—with no smaller ancillary muscles involved… [Read more…]

Filed Under: X Files Tagged With: 4X, alain gonzales, athletic-aesthetic physique, brad pitt, fight club, heavy duty, mike mentzer, modified pre-ex, more mass, Nautilus, perfect physique, pre-ex 3x, pre-fatigue

Look Like a Bodybuilder

Jonathan Lawson's back, before and after

Q: I’m a powerlifter, but I want a better physique. I’m not sure how. I’ve got some muscle, but I sure don’t look like a bodybuilder. What should I do? I’m thinking I just need more isolated exercises for each muscle, like pushdowns for triceps. If I keep pushing heavy weights on all those exercises, I’ll look more like a bodybuilder, right? Do any of your e-books address my problem?

A: You gave a clue to one of the big reasons so many trainees make slow-to-no muscle gains: They’re brainwashed into believing that heavy training exclusively is what builds mass. That’s simply not true… [Read more…]

Filed Under: X Files Tagged With: 2a fibers, arnold, athletic-aesthetic physique, bodybuilder, bodybuilding, brad pitt, carbs, dual-capacity fibers, fast-twitch fibers, lean, look like a bodybuilder, muscle density, muscle gains, perfect physique, physique, power-density, powerlifter, powerlifting, tension time

Less Time, More Muscle: Cut Back to Grow Big?

Q: Most of the programs in your e-books don’t have a lot of work sets. Pro bodybuilders use a lot more volume than you recommend, and they’re obviously pretty huge and ripped. Are there any studies that prove less time in the gym is good or that show the best number of sets for a workout?

A: Too much stress, whether in relationships, in the gym, or on a bungee-jumping platform, causes cortisol to surge. Cortisol is a stress hormone that can force your body to eat muscle tissue for energy. Not good! And it lowers testosterone, which also can cause muscle loss (not to mention a lower sex drive). A study that looked at how training volume affects testosterone in men was done several years ago (Alemany, J.A., et al. Med Sci Sports Exerc. 36:S238)… [Read more…]

Filed Under: X Files Tagged With: alain gonzales, arnold, athletic-aesthetic physique, brad pitt, cortisol, cut back to grow, drug-free, elevated testosterone, freak physique, freak-physique stretch-overload workout, less time, more muscle, muscle loss, perfect physique, pro bodybuilders, ripped, stress, stress hormone, stretch overload, study, testosterone, training volume

X Reps and the Fat-to-Muscle Hustle

Q: I read your last e-zine on fat-to-muscle tips with great interest. I added your recommendations to my training immediately. My question is, What about X Reps? Do they help? Should I add those in as well?

A: Yes, X Reps are excellent for a faster fat-to-muscle hustle. For the uninitiated, X Reps are eight-inch partials that you add onto a set after you hit exhaustion. You do those end-of-set partials at the point on the stroke at which the target muscle is somewhat stretched—for example, near the bottom of an incline press, bench press, or chinup…

[Read more…]

Filed Under: X Files Tagged With: alain gonzales, anabolic, anabolic profile, arnold schwarzenegger, athletic-aesthetic physique, bodybuilder, brad pitt, end-of-set partials, fat burning, fat-to-muscle hustle, fiber activation, fiber recruitment, fight club, forced reps, GH, growth hormone, lactic acid, muscle burn, muscle fibers, muscular, muscularity, overtraining, partials, perfect physique, physique, pro bodybuilder, tension time, Ultimate Mass Workout, X Reps, x-rep manual, x-rep partials

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