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Moment of Bodybuilding Zen 53: Ray Mentzer on the Beach

This most-muscular variation by Ray Mentzer on the beach may be his best condition ever. The photo is by Wayne Gallasch of GMV Productions out of Australia.  [Read more…]

Filed Under: X Files Tagged With: Australia, bodybuilding zen, coronavirus, GMV Productions, home gym training, home gym workout, home training, legend & myth, mass building, master trainer, mike mentzer, Mr. America, powerblock, quick-start muscle building, ray mentzer, Texas, vince gironda, Wayne Gallasch

New Home-Grown Mass: Slo-Mo vs. High Reps

Steve Holman dumbbell curls - Finisher Sets: Which Way is Better?

Q: Your Quick Start Muscle 2.0 has renewed my motivation for home training. I’m stoked and starting the STX workouts next week. You have the first set in both workouts for slow-twitch exhaustion. Do you think that first set is better as a slow-mo set or as a normal speed high-rep set?

A: Either of those methods on the first set accomplishes the same thing: You fatigue the slow-twitch fibers, triggering more fast-twitch-fiber activation on the set or sets that follow… [Read more…]

Filed Under: X Files Tagged With: anabolic fasting, anabolic hormones, brad pilon, eat stop eat, fast-twitch fibers, fiber activation, get ripped, home gym, home training, intermittent fasting, motivation, quick-start muscle building 2.0, slow-mo, slow-twitch exhaustion, stx workout

Moment of Bodybuilding Zen 47: Danny Padilla’s Mass

We featured Danny Padilla back in Zen #19, but after recently running across the gym photo below, we had to include him again. That’s because every time we see it, all we can say is, “Damn!” [Read more…]

Filed Under: X Files Tagged With: 10x10, 4x method, 8x8, arnold, arnold schwarzenegger, Charles Poliquin, danny padilla, density training, fat fuck, genetics, German volume training, giant killer, home gym, home training, legend & myth, mass, mass building, mr. olympia, slow-twitch fibers, symmetry, vince gironda

Loosen Up to Unleash Extreme Muscle Growth

Jonathan Lawson doing incline dumbbell flyes

Q: Have you heard of FST-7 training, and if so, what do you think of it? It has to do with stretching the muscle fascia from the inside with 7 sets of a big-pump exercise at the end of a bodypart workout. 

A: The idea of stretching the muscle fascia, which is the fibrous encasements that surround muscle fibers, has been around a while in many incarnations. The original method had trainees use a rigorous, painful stretching regimen after they trained a bodypart.

For example, after working hamstrings, the trainee would sit on the floor, legs straight and together, and his or her trainer would force the trainee’s torso forward to fully elongate the hamstrings—and it brought tears to the eyes.

[Read more…]

Filed Under: X Files Tagged With: any rambod, bodyweight training, fascia expansion, fascia stretching, fst-7, home training, loosen up, muscle fascia, muscle fibers, muscle growth, muscle mass, POF, positions of flexion, pump, recovery ability, stats, x-rep update

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