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One-Limb Moves and Efficient Mass Building

Doug performing cable lat pull-ins

I received a question, or really a statement, saying one-limb exercises aren’t efficient because they take too much time. [Read more…]

Filed Under: X Files Tagged With: bi-lateral deficit, efficiency of effort, efficiency-of-effort, efficient gaining, one-limb exercises, slow-twitch exhaustion

2 Mistakes Blocking Your Mass Gains

Steve deadlifting

I bring up the word “efficiency” a lot. That’s because time is precious, especially when you get old. I try not to waste it because, well, you never know when…let’s not go there…

Unfortunately, I feel as if I’ve squandered a lot of time in the gym over the years. Why? Primarily because I never quite wrapped my head around what each muscle does and how best to train them for growth… [Read more…]

Filed Under: X Files Tagged With: biomechanics, efficiency of effort, mass gains, muscle-building mistake

Throw Out Your Barbell

Steve's bare bones home gym

I was as shocked as anyone that at 62 I re-muscled my physique with 35-minute workouts 3 days a week. That’s why I keep saying it over and over—and my wife keeps telling me to shut the f#@# up about it. [Read more…]

Filed Under: X Files Tagged With: barbells, barbells vs dumbbells, bi-lateral deficit, dumbbells, efficiency of effort, home gym, hypertrophy

New Move for Etched Abs

Steve doing incline crunches

For years I’ve been doing crunches on a flat bench with my upper back hanging off the end. That provides some stretch.

But my most recent ab workouts have gotten an overhaul thanks to Mr. America and 2019 Drug-Free Mr. Universe Doug Brignole. He won that last contest at age 59… [Read more…]

Filed Under: X Files Tagged With: ab exercises, ab workout, efficiency of effort, etched abs, ideal ab exercise, ideal exercises

Muscle Mass and The Size Principle

Vince Gironda, lean and vascular

If you want to pack on the most mass with efficiency of effort, the Size Principle of Muscle Fiber Recruitment is key…

The principle says that [Read more…]

Filed Under: X Files Tagged With: 4x density training, density training, efficiency of effort, fast-twitch fibers, hypertrophy, muscle mass, size principle, size principle of muscle fiber recruitment, slow-twitch exhaustion, slow-twitch fibers, STX, vince gironda

Lazy Man’s Way to More Muscle

Steve (ectomorph) and Jonathan (mesomorph) - Sets, Reps, and Muscle-Size Success

Q: I’ve got a tip for you guys: Get off your butts and work out more often, and you’ll get bigger. It looks like you’re only working out three to four days a week. I train six days a week, two hours per workout, and I compete in bodybuilding shows.

A: Hey, are you calling us lazy? Hmm, maybe we are. Everyone is to a degree, but that’s not necessarily a bad thing if you channel it to produce progress. Laziness has been the catalyst for innovation throughout history—like cars and jets. Those things get you to your destination faster and more efficiently… [Read more…]

Filed Under: X Files Tagged With: anabolic fasting, bodybuilding, brad pilon, eat stop eat, efficiency of effort, efficient gaining, intermittent fasting, lazy, muscle building

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