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300% Mass Increase in 28 Days?

Doug Brignole doing a dumbbell decline press

Stretch-mediated hypertrophy has been a dominant theme in this newsletter for a while, but especially lately. That’s due to many recent studies pointing to stretch “overload” as being a key get-bigger trigger… [Read more…]

Filed Under: X Files Tagged With: hypertrophic, hypertrophy, journal of applied physiology, mass building, stretch overload, stretch position

Fatigue, Fiber Activation, and Muscle Growth

Jonathan doing cable curls

Q: I can’t wrap my head around lighter weights getting me as big as heavy weights. Wouldn’t fatigue from high reps cause you to stop a set short before you get enough fibers involved? [Read more…]

Filed Under: X Files Tagged With: actin-myosin strands, Chris Beardsley, fatigue, fiber activation, fiber recruitment, high-threshold motor units, hypertrophic, size principle of muscle fiber recruitment

Band-Move Muscle Maker

Steve demonstrating band pushdowns

In a previous newsletter I discussed why resistance bands are not ideal for muscle building—the strength curve is backward… [Read more…]

Filed Under: X Files Tagged With: hypertrophic, ideal exercises, ideal triceps exercise, resistance bands

“I thought you’d be bigger”

Steve in his backyard last summer

You may recognize the quote “I thought you’d be bigger” from the movie “Roadhouse.” Patrick Swayze, an ass-kicking bouncer, got that a lot because he had a tough-guy reputation but wasn’t big….

Maybe you can relate. I can… [Read more…]

Filed Under: X Files Tagged With: efficient, frank zane, genetics, hypertrophic, ideal exercises, jacked, mr. olympia, Patrick Swayze, physique, volumization

Speed Reps = Fast Mass

Image of Steve Holman after Old Man, Young Muscle with abs

If you’ve been a bodybuilder for decades like us, you may remember Nautilus-machine creator Arthur Jones say this about muscle-building repetitions… [Read more…]

Filed Under: X Files Tagged With: arthur jones, bodybuilder, Brad Schoenfeld, Charles Poliquin, fast mass, hypertrophic, Nautilus, rep speed, speed reps

Moment of Bodybuilding Zen 93: Arnold’s Double-Muscle Shocker

Arnold flexing backstage, at his absolute best (cropped)

Here’s a backstage shot of Arnold casually hitting a shocking double-biceps pose. We’re not sure who took it, or what contest it was, but we are sure that it was the Oak at his absolute best… [Read more…]

Filed Under: X Files Tagged With: anabolic amplifier, arnold, arnold schwarzenegger, arnold's biceps, bodybuilding zen, hypertrophic, mind-muscle connection, quick-start muscle building, shoulder pain, stretch overload, the oak

Moment of Bodybuilding Zen 67: Arnold Art vs Mass

A few Zens ago, we mentioned Arnold’s ability to look shockingly massive or aesthetically sculpted. See the comparison photos… [Read more…]

Filed Under: X Files Tagged With: aesthetic, anabolic accelerator, arnold, arnold schwarzenegger, athletic-aesthetic physique, bodybuilding zen, genetics, home gym training, hypertrophic, mind-muscle connection, multi-angular training, muscle feel, perfect physique, quick-start muscle building

Moment of Bodybuilding Zen 64: Arnold Double Muscle

Arnold, double biceps in front of chalkboard

One reason Arnold is considered by many to be the greatest bodybuilder of all time is that he could look shockingly massive or aesthetically sculpted, as in this photo. [Read more…]

Filed Under: X Files Tagged With: aesthetic, anabolic accelerator, arnold, arnold schwarzenegger, art zeller, bodybuilding zen, Gene Mozee, hypertrophic, iron guru, legend & myth, massive physique, master trainer, mind-muscle connection, multi-angular training, quick-start muscle building, venice, vince gironda

Moment of Bodybuilding Zen 55: Arnold Rocks

Here’s a fantastic shot of Arnold at Muscle Rock. We asked John Balik if he took it, and he said he believes it’s a Gene Mozee photo. [Read more…]

Filed Under: X Files Tagged With: anabolic, anabolic amplifier, arnold, arnold schwarzenegger, austrian oak, bodybuilding zen, focus, frank rich, Gene Mozee, hypertrophic, john balik, massthetic arms, mind-muscle connection, multi-angular training, muscle feel, Muscle Rock, powerblock, quick-start muscle building, the oak, veiny arms

Moment of Bodybuilding Zen 51: Rare Arnold Pic

Here’s a rare shot of Arnold, one we can’t recall ever seeing. We’re not sure who took it, but our friend the late Gene Mozee could be the photographer, as he shot Arnold at his biggest mostly outdoors. 

In this shot, Arnold’s mass looks unreal, and his few flaws are well disguised… [Read more…]

Filed Under: X Files Tagged With: alain gonzales, arnold, arnold schwarzenegger, athletic-aesthetic physique, bodybuilding zen, brad pitt, Gene Mozee, home gym training, hypertrophic, mind-muscle connection, perfect physique, pumping iron, quick-start muscle building, the oak

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