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Moment of Bodybuilding Zen 60: Frank Zane Age 50

Frank Zane, relaxed in studio

Frank Zane, 3-time Mr. Olympia, was never a bigger-is-better bodybuilder. He concentrated on his weak areas to sculpt ripped, aesthetic mass… [Read more…]

Filed Under: Uncategorized Tagged With: 50 years old, aesthetic, after-40 muscle building, bodybuilding zen, Brad Schoenfeld, frank zane, home protection, mike westerdal, mr. olympia, over 40, over 40 bodybuilders, POF Mass-Move Matrix, protect your family, ripped, self-defense, symmetry

Moment of Bodybuilding Zen 56: Arnold at Age 19

This photo of Arnold at age 19 from his book Education of a Bodybuilder, shows his incredible genetics: chest structure, long biceps, wide shoulders/small waist. [Read more…]

Filed Under: X Files Tagged With: 3d muscle building, arnold schwarzenegger, austrian oak, bodybuilding zen, Brad Schoenfeld, education of a bodybuilder, genetic potential, genetics, Harvard research, hypertrophy triggers, mechanical tension, metabolic stretch, muscle damage, positions of flexion, ripped muscle, teenage Arnold, the oak, training for teenagers

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

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

Moment of Bodybuilding Zen 43: Arnold’s Mass

We’ve mentioned in previous newsletters how Arnold had an instinct for training every muscle from the three critical angles—midrange, stretch, and contracted, what we call POF.

And it’s why he built one of the most massive physiques of his era.

 Arnold, most muscular pose on stage

Loaded stretch exercises may have been the biggest key to his mass. Check out this quote from respected researcher Brad Schoenfeld, Ph.D. on a recent stretch study [“Stretch training induces unequal adaptation in muscle fascicles and thickness in medial and lateral gatrocnemii,” Scand J Med Sci Sports, Jan 30, 2017]…

Studies in animals have shown that loaded stretch is a potent stimulus for muscle growth, most notably shown by the early work of Jose Antonio…. [But] this is the first study I’m aware to show that a relatively modest loaded stretching protocol produces significant hypertrophy in humans.

Notice the words “modest loaded stretching” and “significant hypertrophy.” Exciting stuff!

Arnold made it a point to do pain-inducing stretch-position moves for almost every muscle—like biceps…

Arnold doing incline curls

Stretch-position exercises are the most neglected in the gym because they can hurt—but they work…

It’s clear that muscle stretch is one of the 3 hypertrophy keys that you should attack for freaky muscle growth. And many researchers think stretch is the ultimate get-bigger trigger. For you, that means in the gym…

Do loaded muscle elongation for super-size stimulation! Here’s how to do it…

The Freak-Physique Stretch-Overload Workout contains mass-building research, stretch exercises for EVERY muscle plus multiple workouts supercharged with anabolic stretch, including 3D Power Pyramid (Positions of Flexion) and Pure-Positions STX (slow-twitch exhaustion). This may be the most important mass-building information you’ve ever read, and for a limited time you can add it to your mass-building library, a $19 value, for ONLY $9 HERE.

Till next time, train hard—and smart—for BIG results.

—Steve Holman and Jonathan Lawson
www.X-Rep.com


“[Arnold’s] just a fat f#@k” — say what?

Iron Man Publisher John Balik worked at Vince’s Gym in Studio City back in the ’60s. He has great memories—and funny stories—like when Arnold walked in for the first time…

“I am Arnold Schwarzenegger, Mr. Universe,” the Oak proclaimed proudly…

Vince looked up over his glasses, paused and said, “You look like just a fat f#@k to me.” And looked back down.

It brought Arnold down to earth and made him realize he needed to be more polished, more ripped, to be the greatest of all time…

And that’s what he did, winning the Mr.Olympia seven times…

We can say from experience that Vince was unique in his approach to both people and training…

We’ve got the over-300-page e-book anthology on Vince and all of his methods, and it’s a treasure trove of mass-building, physique-etching info. You’ll definitely want this in your mass-building library for sure…

–> Check out Vince Gironda: Legend & Myth HERE

It will blow your mind and blow up our muscles—everything from Train 21 Rest 7 to 10-8-6-15 to Vince’s Stone Age Nutrition to Failure vs. 60-80 and much, much more (remember, it’s over 300 pages!). 

Filed Under: X Files Tagged With: arnold, arnold schwarzenegger, Brad Schoenfeld, fat fuck, freak physique, john balik, legend & myth, physique, stretch-overload workout, STX, vince gironda, vince's gym

Moment of Bodybuilding Zen 41: Shawn Ray

Shawn Ray is often referred to as the uncrowned Mr. Olympia, taking second in that contest twice: ’94 and ’96. His physique was almost flawless as this classic pose shows… [Read more…]

Filed Under: X Files Tagged With: aesthetics, after-40 muscle building, bodybuilding zen, Brad Schoenfeld, Chris Dickerson, classic physique, Dr. Dimitrios Stamou, eat the fat off, Harvard research, mechanical tension, metabolic stress, mr. olympia, muscle damage, physique, POF, positions of flexion, ripped muscle, Shawn Ray

Moment of Bodybuilding Zen 37: Frank Zane’s Perfection Progression

In our Zen 33 newsletter, we had before and after pictures of Frank Zane. We found a few others in our archive that show his progression from skinny teen, age 17, to bulky 20-year-old to Olympia physique perfection… [Read more…]

Filed Under: X Files Tagged With: 3d muscle building, 7-minute fix, after-40, after-40 muscle building, belly fat burn, bodybuilding zen, Brad Schoenfeld, burn fat, fat burning, frank zane, mechanical tension, metabolic stress, muscle damage, perfect physique, perfection, physique, proportion, symmetry, young Frank Zane

Moment of Bodybuilding Zen 29: Bob Paris Perfection

We’ve talked about Bob Paris before, but check out his physique in the lineup  below from the 1985 Mr. Olympia. He’s right in the center. Perfection… [Read more…]

Filed Under: X Files Tagged With: 1985 Mr. Olympia, bob paris, bodybuilding zen, Brad Schoenfeld, free protein, mr. olympia, perfect physique, perfection, physique

Moment of Bodybuilding Zen 26: Doug Brignole, 59-year-old Mr. Universe

Our friend and colleague Doug Brignole just won the 2019 Drug-Free Mr. Universe Open division at age 59. Very impressive [photo courtesy of Doug Brignole ]… [Read more…]

Filed Under: X Files Tagged With: biotrust, bodybuilding zen, Brad Schoenfeld, Doug Brignole, drug-free, European Journal of Sports Science, free probiotics, free supplements, gas, growth threshold, high-rep, higher-rep training, mass building, mr. universe, power-density, pro-x10, probiotics, Super TORQ, tension-overload repetition quantity, TORQ, zen

Moment of Bodybuilding Zen 21: Arnold’s Delts

Arnold was revered for his arms, particularly his sky-high biceps—but check out Arnold’s delts in the photo below. They were really popping that day. [Read more…]

Filed Under: X Files Tagged With: arnold, arnold schwarzenegger, arnold's shoulders, biotrust protein, bodybuilding zen, Brad Schoenfeld, delt exercises, freak physique, free protein, free supplements, low-carb protein, mechanical tension, metabolic stress, muscle damage, pof mass training, shoulder exercises, stretch overload

Moment of Bodybuilding Zen 18: Dorian Yates

Dorian Yates ushered in the mass-monster era of bodybuilding with his 1992 Mr. Olympia victory. Even the Mr. O before him, Lee Haney, who was massive in his own right, knew that Dorian was a new breed of sheer mass and density. [Read more…]

Filed Under: X Files Tagged With: 1992 Mr. Olympia, bad gas, biotrust, bodybuilding zen, Brad Schoenfeld, brutal workouts, Dorian Yates, free pro-x10, free probiotics, free supplements, heavy duty, Lee Haney, mass monster, mechanical tension, metabolic stress, mike mentzer, Mr. O, mr. olympia, muscle damage, POF, pre-ex, pre-ex 3x, pre-exhaustion, pro-x10, probiotics, protein farts, zen

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