This shot of Freddy Ortiz from the early ‘60s shows his incredible genetics. Freddy often trained at the iconic Vince’s Gym in Studio City, California. [Read more…]
Q: I stumbled across some of your old daily training blog posts, and I notice that you’d often call your last workout of the week Freaky Friday. What’s up with that? Are those freak-physique techniques you use something I can implement to grow more mass quickly? I need more size!
A: Bodybuilders always need more size—somewhere. And that’s why we implemented freak-physique techniques on Fridays for a long time. Freaky Friday was basically our way to train “outside the box.” [Read more…]
Q: I’ve been using straight-up Positions of Flexion, and I’ve put on a lot of muscle in the last two months. I’m up about 10 pounds using the 3D Power Pyramid Workout [in the Freak-Physique Stretch-Overload e-book]. My gains slowed after about six weeks, so I started using TORQ on the last exercise [30-20-15 reps, 45 seconds rest]. Unreal pump and new veins coming in. But since I’m doing a two-way split, those three sets on so many exercises really drain me. Can I do just two, 30 and 20 reps?
A: Absolutely! The number of set depends on your individual recovery ability and the intensity of your entire workout. With the 3D Power Pyramid program in the Freak-Physique e-book, you’re doing heavy sets on the midrange and stretch exercises, so using the contracted move for high-end hypertrophic stimulation is perfect… [Read more…]
Q: I’ve made some of the best gains ever with your 4X training, but I may be going stale. I can’t seem to go up in weight any longer. Don’t I need to get stronger to get bigger?
A: If you get stronger, you MAY get bigger—but you can get bigger WITHOUT getting stronger. In other words, size and strength are NOT directly intertwined. Check out this quote from Peary Rader, founder of IRON MAN magazine, who was doing size and strength research more than 50 years ago… [Read more…]
Some of the most motivating photos to us are those featuring a top bodybuilder out in the general public—when they’re in decent shape, that is (LOL). In Zen 36 we featured Arnold walking through the streets of Venice, California.
This one is Tom Platz walking the path at Venice Beach, a classic photo from one of the best physique photographers of all time, Michael Neveux…. [Read more…]
Q: I’ve been reading a lot about high-rep leg work, specifically squats. How it can add 20 pounds of muscle in six weeks. Do you think high-rep squats are worth the effort? I know they are tough, but if I get bigger faster, I’m in. Plus, I train at home and have limited weight anyway, so that would save me from buying more plates.
A: We were in touch with a bodybuilder who packed on an amazing 50 pounds of muscle in just over a year’s time. And he attributes a lot of that to adding a high-rep set of squats to his leg day (his full story was in an old issue of IRON MAN)… [Read more…]
We’ve mentioned in previous newsletters how Arnold had an instinct for training every muscle from the three critical angles—midrange, stretch, and contracted, what we call POF.
And it’s why he built one of the most massive physiques of his era.
Loaded stretch exercises may have been the biggest key to his mass. Check out this quote from respected researcher Brad Schoenfeld, Ph.D. on a recent stretch study [“Stretch training induces unequal adaptation in muscle fascicles and thickness in medial and lateral gatrocnemii,” Scand J Med Sci Sports, Jan 30, 2017]…
Studies in animals have shown that loaded stretch is a potent stimulus for muscle growth, most notably shown by the early work of Jose Antonio…. [But] this is the first study I’m aware to show that a relatively modest loaded stretching protocol produces significant hypertrophy in humans.
Notice the words “modest loaded stretching” and “significant hypertrophy.” Exciting stuff!
Arnold made it a point to do pain-inducing stretch-position moves for almost every muscle—like biceps…
Stretch-position exercises are the most neglected in the gym because they can hurt—but they work…
It’s clear that muscle stretch is one of the 3 hypertrophy keys that you should attack for freaky muscle growth. And many researchers think stretch is the ultimate get-bigger trigger. For you, that means in the gym…
Do loaded muscle elongation for super-size stimulation! Here’s how to do it…
The Freak-Physique Stretch-Overload Workout contains mass-building research, stretch exercises for EVERY muscle plus multiple workouts supercharged with anabolic stretch, including 3D Power Pyramid (Positions of Flexion) and Pure-Positions STX (slow-twitch exhaustion). This may be the most important mass-building information you’ve ever read, and for a limited time you can add it to your mass-building library, a $19 value, for ONLY $9 HERE.
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
“[Arnold’s] just a fat f#@k” — say what?
Iron Man Publisher John Balik worked at Vince’s Gym in Studio City back in the ’60s. He has great memories—and funny stories—like when Arnold walked in for the first time…
“I am Arnold Schwarzenegger, Mr. Universe,” the Oak proclaimed proudly…
Vince looked up over his glasses, paused and said, “You look like just a fat f#@k to me.” And looked back down.
It brought Arnold down to earth and made him realize he needed to be more polished, more ripped, to be the greatest of all time…
And that’s what he did, winning the Mr.Olympia seven times…
We can say from experience that Vince was unique in his approach to both people and training…
We’ve got the over-300-page e-book anthology on Vince and all of his methods, and it’s a treasure trove of mass-building, physique-etching info. You’ll definitely want this in your mass-building library for sure…
–> Check out Vince Gironda: Legend & Myth HERE
It will blow your mind and blow up our muscles—everything from Train 21 Rest 7 to 10-8-6-15 to Vince’s Stone Age Nutrition to Failure vs. 60-80 and much, much more (remember, it’s over 300 pages!).
Q: I just started reading up on your [Positions-of-Flexion] mass-building method. The full-range hit on each muscle makes so much sense that I can’t wait to try it. A friend said it helped him build 10 pounds of new mass in just six weeks. Where do I start? Is there a basic 4-days-per-week POF mass workout I can use?
It’s winter, so many of our Zen newsletters these days are motivation oriented. One of the photos that inspired us way back was this one of Arnold walking through the streets of Venice, California… [Read more…]
Q: I’m looking for a hot, basic workout that will grow muscle fast. I see lots of people raving about Positions of Flexion, so I thought I’d use a basic POF workout with a proven track record. That would be the 3D Power Pyramid Workout [Chapter 2 in the Freak-Physique Stretch-Overload Workout e-book]. But I want to make a few changes. 1) Instead of 4 days a week, I’ll keep the two-way split and train M-W-F—so Wednesday’s workout will repeat on the following Monday and Friday; 2) I want to use TORQ on the last exercise, the contracted-position move. What do you think?
A: That sounds like a GREAT size-building plan. Here’s why.