Dedicated to Your Physical Transformation
Q: I switched to the [stretch-exercise-first] workout in Old Man, Young Muscle, and I saw immediate muscle-size increases. Why don’t bodybuilders use stretch exercises first most of the time? Or rely more on stretch exercises in their workouts? It’s working gangbusters for me. Thank you.
A: There are reasons why stretch exercises aren’t emphasized more: temporary gains. [Read more…]
Q: Big fan of your Positions of Flexion method. Three different exercises to hit different angles with specific focus makes sense and has built much of my current muscle. My question is, Now that you’re older, do you ever do all three positions at a single workout for each muscle? At 55 I’m feeling drained by that. It feels like too much.
A: Training all three positions for every muscle can be overkill for the average old guy—myself included. [Read more…]
In the last training newsletter, there was a list of the reasons why contracted-position exercises, like triceps pushdowns and leg extensions, can be just as important as stretch loading for mass in some cases… [Read more…]
Here’s a recent quote, a reminder actually, from Dr. James Di Nicolantonio: [Read more…]
After yesterday’s newsletter on elastic bands and how they emphasize the contracted position at the expense of stretch, I wanted to mention an efficiency tweak. [Read more…]
Q: I’m using a Positions-of-Flexion program from 3D Muscle Building. I’ve read a lot about the pro bodybuilders’ training, and I’m just not sure three exercises per muscle, as you recommend in POF, is enough. Can you help me understand why that’s sufficient for building the most mass?
A: First, realize the all pro bodybuilders use anabolic steroids. Those drugs heighten recovery and growth significantly. That means they can tolerate a lot more volume at each workout. On top of that, the pros have genetics for building muscle and recovering from work far superior to us normal mortals… [Read more…]
Q: I’m using the Size Surge program for the second time. I tried it last winter and saw great gains…about 10 pounds! I’m on Phase 1, week 4 and have already seen new gains…about 3 pounds of muscle. I’ve been reading about your 4X mass training. Could I do that on Phase 2?
A: Yes, you can use the 4X mass-training method in Phase 2 of the Size Surge program. That’s a great choice. During Phase 1 you’ll have been training three days a week with a few HEAVY sets per exercise on a basic program. After five weeks of that myofibrillar-dominant training, you’ll be ready for a more balanced attack and a surge in sarcoplasmic expansion to pack on even more MASS. [Read more…]
We’ve both lived in a beach town—Steve still does—and nothing fuels workouts more than summertime near the ocean. You know you’re going to be hitting the sand (or lake or pool) more than a few times, so you better be hitting the gym hard. [Read more…]
One of the most motivating pics we ever saw when it comes to arms is Arnold’s biceps shot on the cover of his best-selling book Education of a Bodybuilder. Holy sky-high bi’s! It doesn’t look real—but it is (no PhotoShop back then).
[Read more…]Q: I’ve been lifting for about 1 1/2 years, trying to build a mass base, but it’s just not happening very fast. I like the idea of 3D Positions of Flexion [training each muscle in its midrange, stretch, and contracted positions], but almost everyone I talk to says to stick to only the big, basic exercises and forget about isolation moves. Should I just continue using the big basics and hope I build size and strength, or is now the time for me to try 3D POF?
A: Using only the big, basic exercises, what we call midrange-position moves like squats for quads, is fine for, say, a six-week phase every so often (like winter); however, we firmly believe that those who make big gains using only big exercises have an abundance of pure fast-twitch fibers and exceptional nerve-to-muscle connections (neuromuscular efficiency). They are genetically gifted, unlike the majority…
[Read more…]
