Dedicated to Your Physical Transformation
Q: What do you think about stretching between sets? I’ve heard a lot of big bodybuilders do it, but I’ve seen studies that show stretching can make you weak.
A: The old study you’re referring to showed that stretching a muscle for 20 to 30 minutes before training it compromised strength. That’s a lot of stretching—and one reason we don’t do much prior to a workout-—just some range-of-motion loosening… [Read more…]
Q: I’m getting some wicked pumps with Pre-Ex 3X. But I’ve been reading about your high-tension-time training methods. Do you think using higher reps on the pre-ex exercises is a good idea so I get 60 to 90 seconds of tension time?
A: Interesting idea. Optimal hypertrophic tension time is said to be 40 to 60 seconds, and many researchers extend that to 90 seconds. Most bodybuilders do sets that last only around 20 seconds… [Read more…]
Sylvester Stallone (“Rocky!”) is now 73 years old—and he’s still in awesome shape. While the photo below was taken a few years ago, it’s damn inspiring… [Read more…]
Q: I like the look of veins on my arms. Do you think doing high-rep TORQ training will help me get more vascularity?
A: How vascular you are is primarily genetic—and freaky veinage is usually only visible when you have low body fat, so diet plays a pretty big role as well.
BUT, doing higher reps, especially on continuous-tension-type moves, like concentration curls for biceps and pushdowns for triceps, can increase capillary proliferation—and perhaps create more gnarly vascularity… [Read more…]
To be fair, the Frank Zane before picture on the left was taken after a few years of training. And you can see his genetic predisposition for bodybuilding. Heck, many guys at our gyms would kill to look like his “before” pic. LOL. [Read more…]
Back in 1973, Arthur Jones, the creator of Nautilus machines and considered the “father of high-intensity training,” decided to prove to the world that his short, intense muscle-building methods worked… [Read more…]
Q: In Chapter 6 of The Super-Size Crash Course, you outline an alternate Phase 1 with Progressive-Speed 4X at one workout followed by Downward-Progression 4X+ at the next. Can I do both methods at the same workout?
A: Before we answer, let’s describe both mass tactics for those who aren’t familiar with them: [Read more…]
We’ve talked about Bob Paris before, but check out his physique in the lineup below from the 1985 Mr. Olympia. He’s right in the center. Perfection… [Read more…]
In our Zen 3 newsletter, we talked about Arnold’s biceps peak and his full-range workout (POF: standing curls, incline curls, concentration curls).
But Arnold’s secret to eye-popping bi’s: He trained his brachialis muscles directly. Those lengthy muscles snake under the biceps and connect down on the forearm. When the brachialis are beefed up underneath, they push the biceps higher when flexed—sky-high peaks. [Read more…]
Arnold was arguably the greatest bodybuilder ever, but when he came out of retirement in 1980 to enter the Mr. Olympia in Australia, many thought he tarnished his legend status… [Read more…]
