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Moment of Bodybuilding Zen 220: Arnold and Franco Tie the Knot—What?

Two pics of Arnold and Franco (young and older)

For a killer forearm workout, Arnold and Franco would head down to the docks and tie knots in the giant ropes holding the boats. Here they are resting after tying multiple Slip Knots as a prank on a crusty old tug-boat captain. They were permanently banned from the docks in 1969… [Read more…]

Filed Under: X Files Tagged With: arnold, bench press, bodybuilding zen, deadlifts, Franco, Franco Columbu, powerlifting, squats

Mr. America’s Top-8 “Danger Zone” Exercises, Part 1

Jonathan doing one-arm preacher curls

With the sequel to “Top Gun” taking off at the box office, I thought I’d work in the signature song title from the original: “Danger Zone” by Kenny Loggins.

It fits with Mr. America and 2019 Drug-Free Mr. Universe Doug Brignole’s “Exercises that Cause the Most Injuries.” He lists eight, and I’ve done all of them at one point or another—and been injured by at least half of them. Even now, pain from some of those injuries prevents me from doing other sane exercises. Sucks.

Here are the first four; [Read more…]

Filed Under: X Files Tagged With: bench press, dangerous, deadlifts, Doug Brignole, Mr. America, mr. universe, overhead press, preacher curls

Dump Deadlifts?

Bodybuilder doing stiff-legged deadlifts

Q: I saw that Doug Brignole trashed stiff-legged deadlifts, but you have them in Old Man Young Muscle. Have you stopped doing them since Doug’s analysis shows that they don’t contract the hamstrings?

A: I still include them. That’s because I don’t use the semi-stiff-legged deadlifts to contract my hamstrings. It’s a stretch move… [Read more…]

Filed Under: X Files Tagged With: deadlifts, exercise for hamstrings, hamstrings, ideal exercise, leg curls, stiff-legged deadlifts

Are Deadlifts Worthless?

Picture from an old SNL steroid skit

There’s no question that heavy deadlifts can be dangerous…

I remember seeing a guy try to pull a heavy weight off the floor, and his arms tore off at his shoulders and blood started shooting out of the sockets… [Read more…]

Filed Under: X Files Tagged With: Brad Schoenfeld, deadlifts, glutes, jose antonio, powerlifters, quads, range of motion, stretch overload, T-bar rows

Ideal Midsection-Perfection Move

Erector spinea muscles - illustration

The title of this newsletter is a bit misleading because the muscle I’m talking about isn’t only located in your midsection…

It runs from your glutes all the way up to your neck, but only the lower part is visible. Which is why it’s often referred to as the “lower back.” [Read more…]

Filed Under: X Files Tagged With: deadlifts, erector spinae, glutes, hyperextensions, ideal exercises, incline erector curl, lower back, midsection, spinal erectors

The Ultimate Mass Tactic?

Vascular arm curling

Q: I’ve seen you mention “StatX” in some of your previous workouts. What is that? If it’ll get me bigger, I want to use it. Please explain.

A: StatX stands for Static Hold at the X Spot, usually at the end of a regular set. And, yes, you should use it often to get bigger. In fact, it may be the ultimate mass move, as you’ll see… [Read more…]

Filed Under: X Files Tagged With: anabolic fasting, deadlifts, eat stop eat, George Olesen, get ripped, intermittent fasting, iron man magazine, Jay Cutler, mass tactic, mr. olympia, statc, static contraction, static hold, static-x, StatX, x-rep partials, x-rep update

Six Pounds of Muscle in Only a Month

Steve at the top of a deadlift

Q: I’m using the 3-way split in the basic program listed in the X-traordinary X-Rep Workout e-book. I’ve added about six pounds of muscle in only a month! My arms are larger than they’ve ever been, but I’m not really happy with my legs. I’m working legs only once a week on Tuesdays, with the other two upper-body workouts alternating on Monday, Thursday, and Friday. Should I add some leg work somewhere?

A: That’s one of the best bodypart splits you can use for mass, as there’s very little overlap and optimal muscle recovery AND systemic recuperation. So keep the X-traordinary X-Rep Workout split as you’re doing it—with legs only on Tuesday. The fix is, every other week, when back day lands on a Friday, add in deadlifts for some residual leg work—like this: [Read more…]

Filed Under: X Files Tagged With: anabolic, basic program, deadlifts, over 40 bodybuilders, six pounds of muscle, testosterone, Truth About Testosterone

Start Your Workouts With This

Deadlift - Start Your Workouts With This

Q: I’m excited! I was looking for a 3-days-per-week program to use over the winter, and I think I’ve devised a great one. I’ll use the split-positions Phase 1 workout you outline in The Ultimate Super-Size Crash Course [Chapter 6], but I’ll start each workout with either squats or deadlifts. I remember you saying how that can increase overall mass gains. What do you think?

A: That sounds like a great winter size-building program to put to the test. For the uninitiated, the program split is simple: [Read more…]

Filed Under: X Files Tagged With: 4X, anabolic primer, chris faildo, deadlifts, downward-progression 4x, dumbbell squats, Gabriel Wilson, Jacob Wilson, progressive-speed 4x, size-building program, split positions, split-positions training, squats, standard 4x, start your workouts, super-size crash course, trap bar deadlifts, winter training, winter workouts

Anabolic Primer: One Move Gets You Huge

Screaming deadlifts

Q: I’ve been using the POF-Power/Super-TORQ Mass Workout [in the Power-Density Mass Workout 2.0 e-book]. My mass gains have shot up significantly over the past several weeks. Alternating heavy POF work with Super TORQ [high-rep work on only one exercise] is producing the best growth response in years. My question is about the optional deadlifts that begin the Friday workout. Doing 8-10 reps hurts my back, so I’m thinking about using only one 15-to-20-rep set instead. Is that okay, or should I just train through the pain?

A: First, never “train through the pain” of injury. More on your lower back in a moment. Let’s address the question of reps… [Read more…]

Filed Under: X Files Tagged With: anabolic after 40, anabolic primer, back pain, deadlifts, fix my back pain, Gabriel Wilson, heavy pof, Jacob Wilson, lower back, mass building, mass gains, muscle adaptions, pain-free, POF, positions of flexion, power-density, power-density mass workout, Randall Strossen, rehab, rick kaselj, squats, Super TORQ, train through the pain

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