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This Will Blow Your Mind: 2X Muscle Growth

Steve with a belly vs. smooth and muscular vs. cut

I’ve been reporting on Doug “Mr. America & Mr. Universe” Brignole’s latest training in which he does four sets per muscle on only one ideal exercise. His reps are: 30, 20, 15, 10.

He said that his muscle growth has been spectacular by training each muscle twice a week, four sets per workout. In fact, his gains have been so stellar, he’s thinking about coming out of retirement and competing again at age 63… [Read more…]

Filed Under: X Files Tagged With: drug-free, European Journal of Sports Science, jerry brainum, journal of applied physiology, muscle growth

Study: Double Your Muscle Growth

Jonathan spotting Steve for hammer curls

We harp on the Size Principle of Muscle Fiber Recruitment a lot. Why? Because it explains how to get the most muscle growth possible—in both the fast-twitch as well as slow-twitch fibers… [Read more…]

Filed Under: X Files Tagged With: Brad Schoenfeld, double your muscle growth, European Journal of Sports Science, fast-twitch, fiber recruitment, hypertrophy, journal of applied physiology, size principle of muscle fiber recruitment, slow-twitch, study

Light Weights, More Mass: New Research

Steve doing hammer curls

For the past two years, I’ve been training with lighter weights, usually starting each exercise for a muscle with a set of 20-plus reps.

That fatigues the slow-twitch fibers. After a short 20-second rest, I use the same weight and crank out another 10 to 12, which quickly shifts the muscle to fast-twitch-fiber activation… [Read more…]

Filed Under: X Files Tagged With: Brad Schoenfeld, dumbbell workout, European Journal of Sports Science, fast-twitch fibers, fiber activation, high-rep sets, hypertrophy, light weights, low-rep sets, more mass, physique, powerblock, research, slow-twitch fibers

Moment of Bodybuilding Zen 26: Doug Brignole, 59-year-old Mr. Universe

Brignole on stage with arms up

Our friend and colleague Doug Brignole just won the 2019 Drug-Free Mr. Universe Open division at age 59. Very impressive [photo courtesy of Doug Brignole ]… [Read more…]

Filed Under: X Files Tagged With: biotrust, bodybuilding zen, Brad Schoenfeld, Doug Brignole, drug-free, European Journal of Sports Science, free probiotics, free supplements, gas, growth threshold, high-rep, higher-rep training, mass building, mr. universe, power-density, pro-x10, probiotics, Super TORQ, tension-overload repetition quantity, TORQ, zen

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