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Screw Your Genetics (photo proof inside)

Steve onstage doing a one-arm biceps pose

That’s right: Ignore your genetic shortcomings—except when it comes to designing your workout program…

That’s how you’ll do your best to maximize whatever your muscle-building potential may be. Never give up… [Read more…]

Filed Under: X Files Tagged With: arnold, arnold schwarzenegger, competition, ectomorph, genetic potential, genetics, muscular potential, Steve Holman

Scientific Training: Look Like a Bodybuilder

Jay Cutler doing spider curls

Q: After being involved in weight training for many years, and after working with many people as their instructor at home and at gyms, I think the main reason, and by far the most important one, that lifters get big and strong is because of their own personal genetics. How they train doesn’t make much difference. High reps, low reps, whatever. If they put even a little amount of effort in, they get big. Of course, drugs help immensely, but the actual type of training system they use is of little consequence, as long as it’s reasonably sound. I built 22-inch arms without drugs, and I performed a standing press with 400 pounds. I honestly do not believe it was because I trained scientifically. I did train hard, but it was because of my genetics that I gained so well and got so strong.

A: You are correct, but most trainees who are genetically gifted probably aren’t reading this. That’s too bad because by experimenting with science-based training, most of them could be so much better; however, because they gain easily, they think they’re doing things right and they keep plugging away with mediocre methods and never reach their full potential. [Read more…]

Filed Under: X Files Tagged With: 7-minute fix, actin-myosin strands, belly fat burn, fat burning, genetic potential, genetics, get lean, high reps, Jay Cutler, look like a bodybuilder, low reps, mr. olympia, myofibrils, occlusion, physique, POF, positions of flexion, sarcoplasm, sarcoplasmic expansion, scientific training, training for teenagers

Moment of Bodybuilding Zen 56: Arnold at Age 19

This photo of Arnold at age 19 from his book Education of a Bodybuilder, shows his incredible genetics: chest structure, long biceps, wide shoulders/small waist. [Read more…]

Filed Under: X Files Tagged With: 3d muscle building, arnold schwarzenegger, austrian oak, bodybuilding zen, Brad Schoenfeld, education of a bodybuilder, genetic potential, genetics, Harvard research, hypertrophy triggers, mechanical tension, metabolic stretch, muscle damage, positions of flexion, ripped muscle, teenage Arnold, the oak, training for teenagers

Moment of Bodybuilding Zen 7: Arnold & Son

Check out Arnold in his prime below and his son Joseph, age 21. The resemblance is uncanny. Are genetics important in bodybuilding? Absolutely, as is the case in most sports. 

Read more

Filed Under: X Files Tagged With: 3d muscle building, arnold, arnold and son, arnold schwarzenegger, biotrust, bodybuilding, bodybuilding zen, bodybuilding zen 7, Brad Schoenfeld, dna, free probiotics, gassy, genetic potential, genetics, jonathan lawson, joseph baena, joseph schwarzenegger, marathon, mechanical tension, metabolic stress, muscle damage, muscle mass, POF, positions of flexion, pro-x10, probiotics, protein farts, protein shakes, Steve Holman

Maximum Muscle Mass Without Heavy Weights?

Power-Density graph - Maximum Muscle Mass Without Heavy Weights?

Q: Do you believe that a person can max out muscle growth with 4X-style training considering you only use medium poundages?

A: We know for a fact that 4X-only workouts build a lot of muscle—and without straining joints because the poundages aren’t super heavy. Remember, with 4X you take a weight with which you can get 15 reps, but you only do 10; rest 30 seconds, then do 10 more; and so on until you do 4×10—and only the last set or two are to failure… [Read more…]

Filed Under: X Files Tagged With: 2a fibers, 4X, 4x mass workout, 4x pyramid, 4x training, density overload, endurance, genetic potential, hypertrophy, mass without heavy weights, maximum muscle mass, microtrauma, muscle fibers, muscle growth, negative-accentuated, power and density, power-density, power-density graph, shock-centric, Ultimate Power-Density Mass Workout, x-centric mass workout, x-hybrid techniques

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