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Moment of Bodybuilding Zen 24: Mike Mentzer’s Triceps

Moment of Bodybuilding Zen 24: Mike Mentzer’s Triceps

In a previous newsletter, we talked about Mentzer’s incredible overall mass and his Heavy Duty training style. But Mike Mentzer’s triceps were one of his most impressive muscle groups… [Read more…]

Filed Under: X Files Tagged With: after-40 muscle building, arm training, arms, bodybuilding zen, free pro-x-10, free probiotics, free supplements, heavy duty, mike mentzer, pro-x0, probiotics, protein farts, triceps, triceps exercises, triceps sweep, x-traordinary arms

Moment of Bodybuilding Zen 18: Dorian Yates

Moment of Bodybuilding Zen 18: Dorian Yates

Dorian Yates ushered in the mass-monster era of bodybuilding with his 1992 Mr. Olympia victory. Even the Mr. O before him, Lee Haney, who was massive in his own right, knew that Dorian was a new breed of sheer mass and density. [Read more…]

Filed Under: X Files Tagged With: 1992 Mr. Olympia, bad gas, biotrust, bodybuilding zen, Brad Schoenfeld, brutal workouts, Dorian Yates, free pro-x10, free probiotics, free supplements, heavy duty, Lee Haney, mass monster, mechanical tension, metabolic stress, mike mentzer, Mr. O, mr. olympia, muscle damage, POF, pre-ex, pre-ex 3x, pre-exhaustion, pro-x10, probiotics, protein farts, zen

Burst Training for Muscle-Mass Gaining

Burst Training for Muscle-Mass Gaining

Q: You recently referenced Mike Mentzer, and I’m wondering if you guys have ever trained with his HIT style. One-set-to-failure training seems to work for some people, and I know Mentzer’s training evolved into that after he stopped competing. Have you tried it or something similar?

A: One of Steve’s early influences was Mike Mentzer. He trained with Mike’s Heavy Duty style in his 20s, and even won his first bodybuilding contest using a Positions-of-Flexion version of Heavy Duty that he devised (more on that below)… [Read more…]

Filed Under: X Files Tagged With: 3d hit, 4X, 4x pof, adaption, arm specialization, burst training, change to gain, contracted, free e-book, gaining, heavy duty, hiit, hit, mass gaining, midrange, mike mentzer, muscle mass, new muscle, physique, POF, pof hit, positions of flexion, sarcoplasm, sarcoplasmic expansion, specialization, stretch, x arms, x-traordinary arms

Ultimate Muscle Size: Slow-twitch first—Fast-twitch burst

Ultimate Muscle Size: Slow-twitch first—Fast-twitch burst

Q: Doing one high-rep set first before heavy sets is your MMX method for more fast-twitch fiber activation and growth. Isn’t that first high-rep set just a glorified warmup set?

A more accurate word is “focused” or “targeted.” Why? Because you get the benefits of multiple lighter warmup sets with that one slow-twitch-exhaustion (STX) set, using 20-plus reps to failure… [Read more…]

Filed Under: X Files Tagged With: anabolic, fast-twitch, heavy duty, heavy sets, high-reps, jerry brainum, john balik, lactic acid, mike mentzer, mmx method, STX

No B.S.: 4X for Mass-Building Success—Even Mentzer Would Confess

No B.S.: 4X for Mass-Building Success—Even Mentzer Would Confess

Q: I’m a big believer in Mike Mentzer’s Heavy Duty system of one all-out set to failure for each exercise. That’s why I think your 4X method is total B.S. Mentzer cited studies and found from personal experience that intensity is the key to muscle growth. With 4X you’re using lighter weights and not going to failure, which wastes a lot of sets. It can’t work, and I think you should feel ashamed for promoting it as miracle mass-building system.

A: We didn’t say it’s a “miracle” system (although some trainees have said it worked mass miracles for them). We simply said that we GUARANTEE that our 4X programs will build NEW MASS for just about anyone. We’re absolutely positive of that because it’s got ALL the critical components to trigger bigger gains quickly—and that includes intensity (we think Mentzer would agree as you’ll see, and that’s no B.S.)… [Read more…]

Filed Under: X Files Tagged With: 4X, 4x mass method, 4x mass workout, 4x method, all-or-none law of fiber activation, fast-twitch fibers, freak physique, full-range, gains, growth fiber activation, growth threshold, heavy duty, intensity, mass builder, mass building, Mentzer brothers, mike mentzer, muscle growth, new mass, no b.s., one all-out set to failure, physique, POF, positions of flexion, supercompensation

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