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Moment of Bodybuilding Zen 88: Serge Nubret Panther Mass

Serge Nubret, the black panther, black and white

This is our first time featuring the great French bodybuilder Serge Nubret in our Zen newsletter. He was known as the Black Panther, and this photo should tell you why… [Read more…]

Filed Under: Uncategorized Tagged With: aesthetic, black panther, bodybuilding zen, density training, genetics, physique, progressive muscle-fiber exhaustion, Serge Nubret, studio city, symmetry, vince gironda

Moment of Bodybuilding Zen 87: Lee Haney Flawless Mass

Lee Haney flexing his biceps on stage

We’re not sure who took this photo of Lee Haney, but it’s from of one of his eight Mr. Olympia wins—a flawless double-biceps pose… [Read more…]

Filed Under: X Files Tagged With: biceps, bodybuilding zen, density training, flawless, Lee Haney, mr. olympia, over 60, stimulate don't annihilate, vince gironda

Moment of Bodybuilding Zen 82: Mohammed Makkawy Sculpted Mass

Mohamed Makkawy kneeling pose

Mohammed Makkawy is one of the greatest short bodybuilders of all time. At only 5’3” the Egyptian-born physique sculptor defeated men much taller with his proportioned, no-weak-points physique.  [Read more…]

Filed Under: X Files Tagged With: 4x mass workout, after-40 muscle building, bodybuilding zen, density training, Egyptian, flawless, master trainer, Mohammed Makkawy, physique, proportions, vince gironda

Moment of Bodybuilding Zen 81: Danny Padilla Ruins Bodybuilding

Danny Padilla at the Colosseum, cropped

We often feature photos in our Zen newsletters that we’ve never seen before. This one of Danny Padilla is one of those. It looks like he’s at some type of ruins, perhaps the Colosseum in Rome, Italy, or the Parthenon in Greece (those are just a guesses). [Read more…]

Filed Under: X Files Tagged With: 4x mass method, after-40 muscle building, bodybuilding zen, colosseum, danny padilla, density training, Greece, italy, master trainer, moderate weights, Parthenon, Rome, vince gironda

Moment of Bodybuilding Zen 78: Danny Padilla’s Twisting Mass

Danny Padilla in a twisting back pose on stage, cropped photo

Danny Padilla was known in pro bodybuilding back in the day as “the Giant Killer.” That’s 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…]

Filed Under: X Files Tagged With: 4x mass method, aesthetic, after-40 muscle building, arnold, bodybuilding zen, clint eastwood, danny padilla, density training, giant killer, larry scott, legend & myth, master trainer, stone age nutrition, symmetrical, symmetry, train 21 rest 7, vince gironda

Countdown to Mass: Your Growth Threshold

Lee Labrada doing cable curls

Q: I get really winded on some exercises, like squats and rows, with only 35 seconds between 4X sets. I’m still sucking air when it’s time to start my next set. Is it okay to take more time?

A: Yes, but we believe that to get the DENSITY size effect you’re after with the 4X mass method, you should have a countdown so you don’t rest more than one minute between sets. Former pro bodybuilder Lee Labrada said… [Read more…]

Filed Under: X Files Tagged With: 4X, countdown, density training, growth threshold, Lee Labrada, legend & myth, master training, pro bodybuilder, rest, rest time, vince gironda

Moment of Bodybuilding Zen 68: Danny Padilla Onstage

Danny Padilla was “the Giant Killer” of pro bodybuilding back in the ‘80s. At only 5’2”, his symmetrical sculpted mass allowed him to beat bodybuilders who were much taller and larger than he was.

From the pic here, you can see why—no flaws anywhere. [Read more…]

Filed Under: X Files Tagged With: 1980s, 4X, 4x muscle building, aesthetics, after-40 muscle building, bodybuilding zen, danny padilla, density training, fast-twitch fibers, giant killer, hypertrophy, iron guru, master trainer, muscle pump, slow-twitch fibers, symmetry, vince gironda

Moment of Bodybuilding Zen 47: Danny Padilla’s Mass

We featured Danny Padilla back in Zen #19, but after recently running across the gym photo below, we had to include him again. That’s because every time we see it, all we can say is, “Damn!” [Read more…]

Filed Under: X Files Tagged With: 10x10, 4x method, 8x8, arnold, arnold schwarzenegger, Charles Poliquin, danny padilla, density training, fat fuck, genetics, German volume training, giant killer, home gym, home training, legend & myth, mass, mass building, mr. olympia, slow-twitch fibers, symmetry, vince gironda

Progressive Overload Iso-Density for Muscle Immensity

Faildo crossovers ripped

Q: I’ve been using the 4X mass method for over a month with good gains–now noticeable muscle. I just tried it with the “downward-progression” style [adding weight each set so the reps drop—12-10-8-6], and it’s fantastic. I feel a new level of stimulation. You suggested using it on the big midrange exercises, but what about on the stretch and contracted ones? Can I use it on those too, or is that not advised?

A: For the uninitiated, downward-progression 4X (DP 4X) could be called “semi-heavy growth-threshold training.” Here’s the DP 4X drill… [Read more…]

Filed Under: X Files Tagged With: 4x method, change to gain, density, density training, dp 4x, home protection, hypertrophic tension time, iso-density, mike westerdal, neuromuscular stimulation, progressive overload, protect your family, real life self defense, super-size crash course

“Wow! You’re looking seriously bigger, bro.”

Q: I just want to thank you for another killer variation of 4X, “downward-progression.” I’ve only been using it for a couple of weeks on the big exercises, but a guy at the gym came up to me today and said, “You’re looking seriously bigger, bro.” It’s working great and is perfect with regular 4X and TORQ (tension-overload repetition quantity). I’m using DP 4X on the heavy power exercises in The Ultimate Power-Density Mass Workout 2.0, with 4X and TORQ on the others. I’m very impressed, and apparently growing more impressive. Lol. Thank you.

A: Interesting you say that because both of us received similar compliments in the gym when we started rotating in downward-progression 4X. One guy told Jonathan his arms were looking huge, and Steve got, “If you’re trying to get bigger, it’s working.” They both left off the “bro.” [Read more…]

Filed Under: X Files Tagged With: 4X, actin, alain gonzales, athletic-aesthetic physique, bigger, brad pitt, density training, downward-progression, downward-progression 4x, dp 4x, home-gym training, myosin, perfect physique, power-density, sarcoplasm, sarcoplasmic expansion, TORQ, Ultimate Power-Density Mass Workout

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