The photo of Lee Haney below was taken by our friend and former Iron Man owner/photographer Michael Neveux. It’s iconic to say the least, and Mike was one of the best bodybuilding photographers of all time. But back to Haney… [Read more…]
Moment of Bodybuilding Zen 19: Danny Padilla
Danny Padilla was known for his classic, no-flaws physique. His nickname was “the Giant Killer” because at only 5’2” his perfect mass-symmetry combo allowed him to beat bodybuilders who were much taller and larger than he was. [Read more…]
Moment of Bodybuilding Zen 13: Vince Gironda
This classic shot of Vince Gironda, the legendary Iron Guru, was taken way back in the 1950s. His aesthetic physique, with its symmetry, lines, and rippedness, holds up today. Yep, even now most guys would kill to walk down the beach looking like Vince… [Read more…]
Pros, Drugs, and Juicing Your Own Muscle Gains
Q: You’ve said a lot of pro bodybuilders have used versions of the 4X mass method and made great gains. But weren’t they on drugs? Don’t steroids make a huge difference? Will this type of training really work for me if I don’t use drugs?
A: Several years ago, Steve interviewed a colleague who trained with many of the legendary pros, including the Mentzer brothers, Danny Padilla, and Rory Leidelmeyer to name a few…
[Read more…]Size Principle Reload
Q: I’ve made the best mass gains of my life with your 4X method. I know you guys got new size with it too, so my question is, why Anabolic Reload STX (slow-twitch exhaustion)? I realize that it also does not require heavy weights, but is it better than 4X?
A: First, both methods accomplish the same thing: full-blown fiber hypertrophy with slow-twitch-fiber pre-exhaustion, triggering more high-growth fast-twitch fibers to fire on the last sets.
It’s the Size Principle of Muscle Fiber Recruitment… [Read more…]
Freaky Growth for a High-Rep Hater
Q: I get it. Using a high-rep set to failure in order to fatigue the slow-twitch fibers first gets more fast-twitch fibers to fire on the heavy sets after. I also like the fact the the slow-twitchers get growth stimulation too. I get bigger faster, but I hate that high-rep set. It hurts and it’s boring. I tend to speed it up to get it over with. Is there another way to get freaky growth?
A: Yes, there are two ways. Before we get to those, we want to explain why it works via the Size Principle of Muscle Fiber Recruitment. [Read more…]
STX for Multi-Fiber Hypertrophy and Extreme Mass
Q: Using a high-rep set to failure to fatigue the slow-twitch fibers prior to heavy sets for extreme mass makes sense. My heavy sets have the feeling of deeper activation, and I also like the fact the the slow twitch ones get growth stimulation too, along with more fast-twitch. My problem is that I HATE high reps. Even doing just one set of 20 to 30, I’m sure I’m stopping way early because it’s boring, not to mention it hurts. Is there another way?
A: Yes, there is absolutely another way–and to understand why it works, you need to [Read more…]
Max Force for Major Muscle
Q: In your early e-books, like The Ultimate Mass Workout, you say that generating maximum force is the key to muscle mass. To me, it doesn’t seem like you ever exert max force with 4X training because you are using moderate weights. Do you still think creating maximum force is the way to build the most mass?
A: Yes, we believe force is one of the big keys to packing on muscle mass—but there’s more than one way to get enough… [Read more…]
Easier Training and Big-Muscle Gaining
Q: I’m getting close to 60 years old and have been training with weights for almost 40 years. After trying to use heavier and heavier weights, I have a lot of joint aches and pains and can no longer do many exercises. I just wanted to say thanks for your 4X Mass Workout. I’ve been using it for a month and am seeing new muscle size. I’m amazed. Even many of my joints are feeling better because of the medium weights that must be used for 4X. Thank you—but I wish you’d come out with 4X about 20 years ago. Maybe I’d still be able to do bench presses and military presses.
A: We’re glad the 4X method is working so well for you. We’ve had a lot of feedback from older trainees over the years saying that 4X is a revelation and that they are finally gaining muscle again without much joint stress. Heal-alujah! (For more age-friendly muscle-building madness, check out the Anabolic After-40 info at the bottom of this page.) [Read more…]
Are You Working Out Too Hard?
Q: I train my butt off in the gym. I hit it harder than every other guy in there, but I haven’t gained much muscle in a long time. Is it my genetics? My nutrition is perfect, so I should be growing like crazy, but I’m not. It’s very frustrating… Help?!
A: Yes, your genetics could have something to do with it; HOWEVER, you may have just been working out too hard for too long. It’s time to step back with a new plan… [Read more…]