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Moment of Bodybuilding Zen 65: Frank Zane Age 35 vs. 65

Here’s a very cool comparison of three-time Mr. Olympia Frank Zane in his prime to how he looked peaked at age 65… [Read more…]

Filed Under: X Files Tagged With: 1977, 2007, all-dumbbell workout, anabolic reload, bodybuilding zen, boost testosterone, frank zane, full-body workouts, GH, growth hormone, Hormone Replacement Therapy, mr. olympia, quick-start muscle building, recovery ability, STX, testosterone, testosterone replacement therapy, trt

High-End Combo to Grow: A Mass-Building Twist

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…]

Filed Under: X Files Tagged With: biotrust protein, combo to grow, fat burner, free protein, free supplements, GH, growth hormone, high-end hypertrophy, hypertrophic tension time, lean, mass building, pre-ex 3x, pre-exhaustion, tension time, x-centric training

Muscle-Growth-Threshold Training for Fat Loss

Q: I know you suggest one second to lift and three seconds to lower. Do you ever use a slower lifting cadence, like lifting in three or four seconds instead of only one? Wouldn’t that produce more tension time for unique muscle-growth stimulation?

A: Yes, it can be a great variation for more mass creation as well as a fat-burning catalyst. But the big reason to slow down on the lifting stroke is for more strength. [Read more…]

Filed Under: X Files Tagged With: fat burner, fat loss, frank rich, GH, growth hormone, growth threshold, lactic acid, muscle burn, muscle-building, quick start, quick-start muscle building, rep cadence, strength, vascular arms, vascularity, veiny arms

Shorter Workouts and More Muscle Mass

Striated delts: Eye-Popping Shoulders: Full-Range Workout

Q: I’m putting in more hours at work to make ends meet, so I don’t have a lot of time to train. I can get to the gym three days a week. I really want to start The Ultimate 10×10 Mass Workout [that uses only the Ultimate Exercise for each muscle group]. My problem is that I’m not convinced the 10×10 method will work. As much as I want to try the routine, I’m not sure I’m convinced that using lighter weights can really build muscle.

A: For the uninitiated, 10×10 is taking a weight you can get 20 reps with, but you only do 10. You rest for 30 seconds, then you do 10 more and so on until you complete 10 sets of 10 reps. The first sets are easy—almost too easy—but the last few sets are severe, and the pump is unreal. [Read more…]

Filed Under: X Files Tagged With: 10x10 method, alpha-3 specialization, anabolic swelling, build muscle, endurance, European Journal of Applied Physiology, fast-twitch, freak physique, GH, growth hormone, muscle mass, Power, short workouts, shorter workouts, slow-twitch, specialization, stretch-overload workout, type 2a muscle fibers, type 2b, ultimate 10x10 mass workout

Convert New Muscle Strength to Serious Muscle Size

3D Triceps Positions

Q: I’ve been using the Power Pyramid Program (Chapter 2 in the Freak-Physique Stretch-Overload Workout e-book) for six weeks. I’m getting incredibly strong, but I’ve only gained about four pounds of muscle. I realize it’s a muscle strength workout with a size side effect, but now I’m ready to use my new strength to go for major muscle mass. I also want to get leaner. I’m 5’10” and weigh 200 pounds with 14 percent bodyfat. What type of routine should I follow? I really like using Positions of Flexion in the Power Pyramid Program. Can I just alter that routine somehow for my new goals? 

A: Ah, so now that you’re strong like an ox, you want to get even bigger with some leanness to boot. Sounds good, and it can and will happen. You just need to take your new power in a slightly different direction—still using the multi-angular attack of POF, but altered so you pack on the most muscle size—complete development from origin to insertion. 

[Read more…]

Filed Under: X Files Tagged With: anabolic fasting, animal study, bodybuilders, brad pilon, eat stop eat, exhaustion, fast-twitch fibers, fat burning, freak physique, freak-physique stretch-overload workout, get lean, GH, growth hormone, hypertrophic, intermittent fasting, muscle size, muscle strength, muscle-building, POF, positions of flexion, power pyramids, size, static holds, strength, strength building, stretch overload, STX, t/nt, tension time, testosterone, traumatic/non-traumatic, X Reps

Top 5 Fat-Loss Blast-Off Tips

Jonathan Lawson Abs and Delts - Key Muscle-Size Exercise for Shocking Shoulders

It’s not easy getting lean—at least for most people—which is why fast fat loss is always a hot topic. Most of you reading this probably want to uncover your abs sooner rather than later…

[Read more…]

Filed Under: X Files Tagged With: alcohol, beers, biotrust, blood sugar, calorie reduction, calories, cardio, cocktails, diet, fat burning, fat cells, fat loss, fat-loss tips, fat-to-muscle workout, free protein, GH, growth hormone, lean, low-carb protein, metabolism, muscle burn, negative-accentuated, nutritoin, occlusion, physique, post-workout, ripped, slow negatives, sugar, top 5 fat loss, weight loss, x-traordinary abs, x-treme lean, zig-zagging calories

2 Tricks to Get You Ripped—With More Muscle Too

Q: Looking in the mirror, I see that somehow I’ve gotten very fat. I go to the gym, but I guess my eating has been out of hand for too long. Is there anything I should concentrate on during my workouts to help lose the fat? I plan to do cardio after every weight workout, something you’ve suggested. I desperately want to be ripped enough to see abs!

A: First, get your diet under control. You must start eating clean—cut down the junk—and get on an anabolic-meal schedule. Your best bet will be a typical bodybuilding diet, so eat at least 25 grams of protein at six meals a day. Try to eat every two to three hours, and get some carbs too—enough to refill muscle glycogen stores, which is about 200 grams a day. If you need examples, see X-treme Lean; it contains our complete meal-by-meal diets to help you get ripped…

[Read more…]

Filed Under: X Files Tagged With: 4x sequence, abs, anabolic diet, anabolic hormone reset, anabolic hormones, bigger, bodybuilding, Canadian Journal of Applied Physiology, diet, fat burning, fat-to-muscle, GH, GH release, granite abs, growth hormone release, heavy pyramids, high-reps, lose fat, metabolism, microtears, more muscle, muscle trauma, negative-accentuated, pyramids, ripped, stronger, testosterone, triple-shredded, ultimate fat-to-muscle workout, x-traordinary abs, x-treme lean

Pros, Drugs, and Juicing Your Own Muscle Gains

Q: You’ve said a lot of pro bodybuilders have used versions of the 4X mass method and made great gains. But weren’t they on drugs? Don’t steroids make a huge difference? Will this type of training really work for me if I don’t use drugs?

A: Several years ago, Steve interviewed a colleague who trained with many of the legendary pros, including the Mentzer brothers, Danny Padilla, and Rory Leidelmeyer to name a few…

[Read more…]

Filed Under: X Files Tagged With: 4x mass method, 4x mass workout, alpha-3 specialization, anabolic swelling, bodybuilders, danny padilla, downward-progression 4x, dp 4x, drug-free, drugs, gains, genetics, GH, growth hormone, juicing, mike mentzer, muscle growth, performance-enhancing drugs, phase training, physique, pro bodybuilders, professional bodybuilders, pros, ray mentzer, rory leidelmeyer, steroids, supercompensation

More Muscle Mass With a Fat-Loss Blast

Overhead close-up of front squat

Q: I’ve added a lot of muscle using Pre-Ex 3X and modified pre-ex. I must commend you for coming up with it. One problem I have is with leg extensions. They hurt my knees when I do them first. Funny that squats don’t hurt me. Leg extensions are the only quad isolator. What should I do first instead?

A: We didn’t come up with pre-exhaustion. That honor goes to the late Bob Kennedy, publisher of MuscleMag…

[Read more…]

Filed Under: X Files Tagged With: anabolic, beach body, bob kennedy, build muscle, burn fat, density, fat loss, fat-loss blast, fat-loss tips, front squats, GH, growth hormone, hormones, leg extensions, leg workout, mass training, metabolism, micro tears, microtears, more muscle, muscle mass, musclemag, pre-ex, pre-ex 3x, pre-exhaustion, pre-fatigue, squats, testosterone, testosterone replacement therapy, trt, x-centric

Iso-TORQ First for a Muscle-Mass Burst

Q: I’ve been using the modified pre-exhaustion method every other workout [from the Pre-Ex 3X e-book]. I’m not supersetting; I just do the isolation exercise first for a 4X sequence, then I do the compound [midrange] exercise after that with 4X. I just got your 4X Mass Workout 2.0. I really like the high-rep [TORQ] idea. What do you think about using that [30-20-15 3X sequence] on the isolation exercise for modified pre-ex?

A: We speak from experience when we say this iso-TORQ method produces a crazy pump—and you’ll feel the target muscle on the big midrange move better than ever. This is one of our favorite super-growth stimulators. Get close to failure with 30 reps, rest 45 seconds, go to failure at 20; rest 45 seconds, go to failure for 15+ reps…

[Read more…]

Filed Under: X Files Tagged With: 3x, 4X, 4x mass workout, fat burning, fat loss, GH, growth hormone, hypertrophic response, iso-torq, modified pre-ex, more muscle, muscle fibers, muscle mass, muscle-building, pre-ex 3x, pre-exhaustion, pump, size stimulation, tension time, tension-overload repetition quantity, testosterone, testosterone replacement therapy, TORQ, trt

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