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Moment of Bodybuilding Zen 159: Danny Padilla’s Quad Flex

Danny Padilla in the gym flexing his leg

Here’s a shot of Danny Padilla doing the River Dance, an Irish jig believed to be the secret to massive leprechaun legs. [Read more…]

Filed Under: X Files Tagged With: bodybuilding zen, brazilian study, danny padilla, giant killer, growth threshold, progressive muscle-fiber exhaustion, STX, stx method, vince gironda

Moment of Bodybuilding Zen 104: Dorian Yates’ Shocking Double Biceps

Dorian Yates looking huge and grainy

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

Filed Under: X Files Tagged With: 1992 Mr. Olympia, 1993, brazilian study, Dorian Yates, heavy duty, Kevin Horton, massive physique, mr. olympia, slow-twitch exhaustion, STX

Moment of Bodybuilding Zen 11: Massive Mike Mentzer

Mike Mentzer in a side "relaxed" pose by John Balik

Talk about mass, this shot of Mike Mentzer by John Balik at Muscle Rock in Malibu has motivated both of us over the years. His sheer thickness and density in this pose are almost unreal… [Read more…]

Filed Under: X Files Tagged With: anabolic reload, anabolic reload stx, bodybuilding zen, bodybuilding zen 11, brazilian study, California, density, fast-twitch, free pro-x10, free probiotics, free trial, gassy, genetics, high volume, john balik, john balik photo, Malibu, mike mentzer, muscle gains, pre-ex 3x mass workout, pre-exhaustion, pro-x10, probiotics, protein farts, protein shakes, ray mentzer, slow-twitch, STX, venice

Mr. America vs. Arnold and the Ultimate Muscle Hypertrophy Method

Arnold Schwarzenegger at the beach -

Q: You offer up the Brazilian study that shows doing a single high-rep set to failure before heavier lower-rep work produced more hypertrophy than standard training (multiple sets at 75% 1RM). But in the Ultimate Power/Density Mass Workout e-book, you mention that Arnold used a high-rep set LAST—a “burn-out” set. So which way is better, high-rep set first or high-rep set to finish?

A: A good observation, but there’s something missing in your description of what Arnold used to do. Go back to the Power-Density e-book and read it again—Arnold typically used a pyramid, adding weight to each set. And on his first set, he used a light weight for 15 reps, then a SLIGHTLY heavier weight for set 2 so he got 12 reps…

[Read more…]

Filed Under: X Files Tagged With: arnold, arnold schwarzenegger, brazilian study, burn-out set, Doug Brignole, fast-twitch, fat loss, fatigue, high-reps, hormone trick, hormones, hypertrophic response, hypertrophy, iron man magazine, john balik, Mr. America, mr. america vs arnold, muscle hypertrophy, power-density, power-density mass workout, power-density workout, pyramids, slow-twitch, Super TORQ, tension-overload repetition quantity, TORQ

Extreme Muscle Size: Forgotten Hypertrophy Method

Q: At your suggestion, I’ve been including higher-rep sets in many of my workouts. I’m seeing much more size and vascularity. My question is, do sets of around 20 reps work because I’m getting growth in more slow-twitch fibers or are the fast-twitch ones getting larger as well?

A: Yes, both—and as bodybuilders, we want to maximize ALL hypertrophic pathways, even size in the slow-twitch fibers. Higher-rep sets also give you anabolic hormone surges…

According to Brad Schoenfeld, Ph.D., who conducts studies on muscle hypertrophy,

[Read more…]

Filed Under: X Files Tagged With: anabolic hormones, bodybuilders, Brad Schoenfeld, brazilian study, Colorado Experiment, European Journal of Applied Physiology, fast-twitch, fiber activation, glycogen storage, hormones, hydrogen ions, hypertrophic, hypertrophic pathway, hypertrophy, hypertrophy method, lactic acid, max-muscle expansion, max-muscle x-pansion, men's health, mike mentzer, mitochondrial growth, mmx fast mega-mass workouts, mmx method, muscle failure, muscle ph, muscle size, muscle tissue, power-and-endurance, proteins, sarcoplasmic expansion, size, slow-twitch, strength, type-1 fibers, type-2 fibers, vascularity

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