Dedicated to Your Physical Transformation
Carb Cycling is a simple method we first learned about from the legendary Iron Guru Vince Gironda when he used to visit the Iron Man offices…
Vince always said that to train the body to drop fat, you do 3 to 4 days of low carbs followed by higher-carb “load” days—and Vince was ripped before it was in style. Check out the shred master in his heyday… [Read more…]
Q: In the Pre-Ex 3X Mass Workout and Size Surge 2.0 e-books I just got, you have bent-arm bent-over laterals for midback. The illustration shows palms facing back, but I feel them better with my palms down. Which way is best for midback mass? I need more thickness between my shoulder blades.
A: The bent-arm bent-over lateral raise is a CONTRACTED-position midback exercise in the Positions-of-Flexion mass-building protocol. You do them like a bent-over lateral raise for your rear delts, only you allow more of an elbow bend so you can better squeeze your middle traps to thicken your back. [Read more…]
Q: I was reading that because most bodybuilders do a lot of pressing, they shouldn’t do much direct triceps work. I do bench presses and incline presses for chest and overhead presses for shoulders, so isn’t that enough work for my triceps? I’m drug-free, so I don’t want to overtrain them.
A: Two things to consider:
1) MRI studies show that bench presses and overhead presses do hit the triceps, but mostly the medial and lateral heads; in other words, the bulkiest section of the triceps, the big long head, is almost totally neglected. [Read more…]
We’ve discussed our “iFast” method for simultaneous hypertrophy and fat loss (yes, it is possible)…
It’s basically a 12-hour protocol done only two non-consecutive days during the week…
We were apprehensive at first, but it works. Here are Steve’s results—and he’s in his 50s… [Read more…]
Q: You’ve said high-rep leg work can increase testosterone. Will the first high-rep set on each exercise in the Anabolic Reload STX workouts boost T even more?
A: It appears that reason high-rep leg work boosts testosterone is due to heavy breathing, big-muscle stimulation, growth-fiber activation, and muscle burn… [Read more…]
Q: I’ve been using the Pure-Positions STX workout from the Stretch-Overload ebook. [Full-body workouts training one of the three positions for each muscle at each workout.] I’ve been growing better than ever, but I’m wondering if I should add an exercise for stubborn bodyparts. For example, while my arms have grown a quarter of an inch already (working great!), my shoulders still make it look like I have flat muscles. Doing just one delt exercise at each workout doesn’t seem to be cutting it. Suggestions?
A: Yes, you can add an exercise, but don’t get carried away or you’ll overtrain. Remember, you’re doing full-body workouts three times a week… [Read more…]
Q: You’ve said high-rep leg work can boost your T naturally. Will the first high-rep set on each exercise in the STX workouts boost testosterone even more?
A: It appears that that reason high-rep leg work boosts testosterone is due to heavy breathing, big-muscle stimulation, growth-fiber activation and muscle burn…
That was the reason that many bodybuilders of yesteryear often relied on [Read more…]
Q: I’m thinking about trying the intermittent-fasting that Steve used to get more muscular and ripped [Super-Size Crash Course e-book, Chapter 8]? I’m extremely curious about the whole idea of eating less and producing more testosterone. I need something to get the ripping start, and it obviously burns fat quickly. I’m just so paranoid about losing muscle. I thought I would try it once a week, and if it works well, increase to two nonconsecutive days a week as Steve did. Any insights on muscle loss during IF?
All of us bodybuilders are paranoid about losing even an ounce of muscle, so we hear you. But you won’t lose muscle—you should gain more… [Read more…]
Q: In X-treme Lean you have the “High-Definition Workout” (pages 76-78), and you say to use it five days a week. I don’t think I’ve seen you recommend that many workouts in a row. What’s the reason [for five consecutive days of training]?
A: After training for photo shoots for 10 years off and on, we realized that one of the keys to getting lean is hormone-zone training, which is where you keep testosterone, GH and other anabolic, fat-burning hormones up as high as possible. [Read more…]
Q: In a previous e-zine you mentioned combining two workouts with different bodyparts, such as chest and back with delts and arms. And you suggested using an X-centric set for each exercise in a Positions-of-Flexion routine. I was thinking about your first e-book, The Ultimate Mass Workout, which I.D.s the best exercise for each muscle. How about doing only those exercises, one regular set followed by an X-centric set? That way you focus on the ultimate exercise and get some power and density work as well as standard speed and slow-mo reps.
A: Sounds like a great plan. And you’re right: focusing on only ONE “best” exercise for each muscle would help you zero in and provide the most mass bang for your effort buck… [Read more…]
