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Bulking for New Muscle Mass?

Steve in three side-chest shots.

Q: I see lots of bodybuilders on the Internet bulking up in the winter and then cutting in the spring and summer. Some get downright fat in the winter. Is that a good plan to add extra muscle?

A: In my 45 years of training, I’ve done it more than a few times. And every time I felt as though I did gain more muscle—but quickly lost any extra mass during the cutting phase… [Read more…]

Filed Under: X Files Tagged With: bulking, bulking up, fat loss, intermittent fasting, mass building, muscle building, weight loss

Moment of Bodybuilding Zen 114: Bulked Up Arnold

Bulked up Arnold by the water in Australia, cropped photo (full-size in article)

Here’s a great shot of a bulked up Arnold. Yes, he’s a bit smooth here, but look at the mass—and his quads had some separation. That may have been triggered by his stylish shoes. LOL… [Read more…]

Filed Under: X Files Tagged With: arnold, arnold schwarzenegger, bodybuilding legend, bodybuilding zen, bulked up, bulking, genetics, multi-angular training, the oak

Muscle-Building Mistake You Can’t Afford to Make

Dumbbell flyes, stretch position - Muscle-Building Mistake You Can't Afford to Make

Q: A lot of bodybuilders go all power in the off-season. They push for more strength so size will follow. I’m thinking about using the Phase 1 program in Size Surge for that purpose—mostly big exercises with heavy weights training three days a week so I get plenty of recover-and-grow time. Would that program be okay to use for the entire 10 weeks instead of moving to Phase 2?

A: You’re right, even Arnold used to do a two-to-three-month power phase in the winter—but it wasn’t heavy low reps on every exercise, as we’ll explain. That’s the problem with the way most trainees do it: They go heavy on ALL exercises all the time for too long and neglect critical sarcoplasmic size, which can be a big muscle-building mistake… [Read more…]

Filed Under: X Files Tagged With: 4X, 4x mass method, actin, arnold, arnold schwarzenegger, atp, bulking, cardio, creatine, Doug Brignole, force-generation, glycogen, hiit, mitochondria, Mr. America, muscle fibers, muscle size, muscle-building, muscle-building mistake, myofibrillar expansion, myofibrillar growth, myofibrillar size, myofibrils, myosin, off-season, phase 1, phase 2, Power, sarcoplasm, size, Size Surge, sterngth, testosterone, winter workout

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