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Triple-Threat Exercise for More Muscle Size

JL Pushdowns - Volumizing Muscle Tissue

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…]

Filed Under: Uncategorized Tagged With: anabolic, anabolic drugs, anabolic steroids, boost testosterone, contracted, drug-free, drugs, exercise for size, fiber activation, genetics, iron man, lean muscle, midrange, muscle growth, muscle size, POF, positions of flexion, pro bodybuilders, recovery, steroids, stretch, testosterone, triple threat

New-Muscle Uptick Trick: Power Down, Pump Up

Jonathan Lawson posing outside - Ignite a Fat-to-Muscle Reshuffle

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…]

Filed Under: X Files Tagged With: contracted, midrange, muscle-fiber activation, myofibrillar size, occlusion, Power, pump, sex drive, Size Surge, tesosterone

Moment of Bodybuilding Zen 12: Zane on the Beach

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…]

Filed Under: X Files Tagged With: 3d muscle building, 4X, after-40, anabolic after 40, arnold, arnold schwarzenegger, beach, blood flow blockage, bodybuilding zen, bodybuilding zen 12, contracted, frank zane, freak physique, free pro-x10, free probiotics, free supplements, gas, genetics, lake, mechanical tension, metabolic stress, microtears, midrange, muscle damage, muscle gains, muscle-building, occlusion, ocean, physique, POF, pool, positions of flexion, pro-x10, probiotics, protein farts, stretch, xrx, zane on the beach

Moment of Bodybuilding Zen 3: Arnold’s Sky-High Biceps

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…]

Filed Under: X Files Tagged With: 3d muscle building, anabolic after 40, arnold, arnold schwarzenegger, arnold's biceps, biceps, biceps peak, biceps width, biceps workout, biotrust, bodybuilding zen, bodybuilding zen 3, concentration curls, contracted, education of a bodybuilder, free probiotics, free trial, genetics, incline curls, inspiration, midrange, motivation, mri studies, photoshop, positions of flexion, pro-x10, probiotics, protein farts, stretch, stretch overload, wide-grip curls

Stick to Only Big, Basic Exercises?

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…]

Filed Under: X Files Tagged With: 3d muscle building, 3d pof, 3d positions of flexion, anabolic, anabolic hormones, basic exercises, big basic exercises, capillary beds, contracted, endurance fibers, fast-twitch fibers, fat burning, fiber splitting, fiber types, genetics, hyperplasia, mass builder, mass building, mass gains, max-force generation, midrange, mitochondria, muscle elongation, muscle gains, nerve-to-muscle connections, neuromuscular efficiency, occlusoin, POF, positions of flexion, size, strength, stretch, testosterone, Truth About Testosterone, x update, x-rep update

The Simple Mass-Building Solution

Q: I’ve read a little on your Point-of-Flexion training, and it seems complicated. I was thinking about getting the 3D Muscle Building e-book, but I’m not sure I’ll understand it. I guess I really want to know two things: if it works and if I will “get it” once I read the e-book.

A: It’s actually “Positions” of Flexion, but “Point” of Flexion works too—same meaning. POF is far from complicated; in fact, it streamlines mass-building bodypart routines. POF gets to the “point”—you don’t waste time or effort so you have more recovery ability for maximum growth.

[Read more…]

Filed Under: X Files Tagged With: 3d muscle building, 3d pof, anabolic primer, contracted, fiber activation, full range of motion, gains, mass building, mass-building solution, maximum growth, midrange, muscle growth, occlusion, POF, point of flexion, positions of flexion, simple mass-building, stretch, stretch overload, testosterone

Build muscle, burn fat, get jacked: the #1 key

Q: I need to get leaner, and I think I’d better start now if I want abs by springtime. I know I need to diet, but I don’t want to lose muscle. What’s the best way to build muscle and burn fat?

A: Many will say that you will lose muscle if you reduce your calories enough to burn fat, but we disagree…

[Read more…]

Filed Under: X Files Tagged With: abs, anabolic, anabolic hormones, biotrust, build muscle, calorie reduction, cardio, contracted, cortisol, fat burning, fat gain, fat-burning hormones, fat-to-muscle, fat-to-muscle workout, full range of motion, get jacked, get lean, growth hormone, hormones, midrange, negative-accentuated, POF, positions of flexion, pro-x10, probiotics, protein farts, pyramids, stress hormone, stretch, testosterone, triple-shredded combo, x-centric, x-traordinary abs, x-treme lean

Burst Training for Muscle-Mass Gaining

Mike Mentzer in shape outside - Burst Training for Muscle-Mass Gaining

Q: You recently referenced Mike Mentzer, and I’m wondering if you guys have ever trained with his HIT style. One-set-to-failure training seems to work for some people, and I know Mentzer’s training evolved into that after he stopped competing. Have you tried it or something similar?

A: One of Steve’s early influences was Mike Mentzer. He trained with Mike’s Heavy Duty style in his 20s, and even won his first bodybuilding contest using a Positions-of-Flexion version of Heavy Duty that he devised (more on that below)… [Read more…]

Filed Under: X Files Tagged With: 3d hit, 4X, 4x pof, adaption, arm specialization, burst training, change to gain, contracted, free e-book, gaining, heavy duty, hiit, hit, mass gaining, midrange, mike mentzer, muscle mass, new muscle, physique, POF, pof hit, positions of flexion, sarcoplasm, sarcoplasmic expansion, specialization, stretch, x arms, x-traordinary arms

Ultimate Mass Workout (over-40)

Jonathan Lawson 3D Lat Moves - Over-40

Q: I wanted to report on my progress. I’m 53 and am making the best muscle gains of my life using something you haven’t really discussed. I get bored easily, so what I do is one week I use the Over-40 STX workout [Anabolic Reload e-book] and the next week I go to the Pure-Positions STX program [Stretch Overload e-book]. I think it’s working so well because every week I am getting all three of the hypertrophy requirements but with different splits and exercise mixes. I swear my shirts are already tighter after only three weeks. Just want to thank you guys for my new gains!

A: Hmm, very interesting—and a novel approach. We usually suggest doing one of those programs for four to six weeks, then switch to the other for another four-to-six-week mass phase.

But who are we to argue? Sounds like alternating them is working off the charts for you in the over-40 muscle mass department. Exciting stuff! Now… [Read more…]

Filed Under: X Files Tagged With: 3D, anabolic reload, Brad Schoenfeld, contracted, full body, hypertrophy, mechanical tension, metabolic stress, midrange, muscle damage, over-40, POF, pure-positions, stretch, stretch overload, Ultimate Mass Workout

New Muscle Stress for Freaky Mass

JL 3D Triceps Positions - New Muscle Stress for Freaky Mass

Q: I liked the suggestion of moving from The Anabolic Reload Mass Workout, with a high-rep set first to fatigue slow-twitch fibers (STX), to a workout with a heavy pyramid first followed by STX on a contracted move. After five weeks on that, I’d like to add in stretch-position exercises for more trauma/muscle stress and, I hope, more growth. Is there a workout you can suggest?

That’s how you get more growth, guaranteed. The addition of stretch-position exercises will inflict new muscle stress and a significant spike in muscle mass… [Read more…]

Filed Under: X Files Tagged With: anabolic reload, Brad Schoenfeld, build muscle, contracted, gains, mechanical tension, metabolic stress, midrange, muscle damage, muscle fibers, muscle gains, muscle mass, muscle stress, muscle-building, pop, positions of flexion, pyramid, Size Surge, stretch, STX

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