If you want to pack on the most mass with efficiency of effort, the Size Principle of Muscle Fiber Recruitment is key…
The principle says that [Read more…]
Light Weights, More Mass: New Research
For the past two years, I’ve been training with lighter weights, usually starting each exercise for a muscle with a set of 20-plus reps.
That fatigues the slow-twitch fibers. After a short 20-second rest, I use the same weight and crank out another 10 to 12, which quickly shifts the muscle to fast-twitch-fiber activation… [Read more…]
Moment of Bodybuilding Zen 137: Mike Mentzer’s Grainy Mass
Back in the 1970s, Mike Mentzer’s physique at its peak was shocking. But even by today’s standards, Mentzer’s grainy thickness is jaw dropping. [Read more…]
Mass Jack Surprise Attack
Q: The 4X Mass Workout is filling out my muscles faster than anything I’ve ever tried. Thank you! I’m wondering what you think about doing something weird on the last set. Like I’ve been doing a drop set on the last set every so often or a superset with another exercise just on that last set. Is that okay, or should I only stick to straight sets with 4X?
A: If you’ve been reading this newsletter for any length of time, you should know that we encourage any and all types of training experimentation. Always remember that what packs on new mass for one person may not work well for another, so be innovative and open-minded… [Read more…]
Ultimate Trick to Get You Big and Ripped
Q: Many years ago, I tried negative-only sets on most of my exercises. My partners lifted the heavy weight for me, and I lowered it slowly, six seconds on each of six reps. I got some decent strength gains but not much mass at all. That’s what gives me reservations about your negative-accentuated [or X-centric] technique. Will it build muscle for me even though pure negatives didn’t?
A: The heavy, pure-negative sets that you tried are great for building neuromuscular efficiency—the nerve connections that improve strength. You also get some muscle trauma; however, you lose muscular tension between each rep when your partners lift the weight for you… [Read more…]
Moment of Bodybuilding Zen 113: Mike Mentzer’s Herculean Physique
Mike Mentzer’s physique was thick. Even relaxed he looked Herculean, as in this gym shot from the ’70s. [Read more…]
Moment of Bodybuilding Zen 105: Mike Mentzer at a Party
Here’s an impressive candid shot of Mike Mentzer at a party with his giant arm hanging out of his T-shirt. Obviously, Perrier water is the freaky muscle secret. LOL… [Read more…]
Moment of Bodybuilding Zen 96: Lee Labrada’s Muscle at 60
Here’s a great shot of Lee Labrada back to back with his son Hunter, age 28 and a current IFBB pro. Notice the similar genetics, a big player in bodybuilding success… [Read more…]
Moment of Bodybuilding Zen 74: Mike Mentzer Beach Mass
This impressive shot of Mike Mentzer was taken by Wayne Gallasch on a beach in Australia. It really captures Mike’s herculean mass that captivated the bodybuilding world back in the 1970s… [Read more…]
Moment of Bodybuilding Zen 68: Danny Padilla Onstage
Danny Padilla was “the Giant Killer” of pro bodybuilding back in the ‘80s. At only 5’2”, his symmetrical sculpted mass allowed him to beat bodybuilders who were much taller and larger than he was.
From the pic here, you can see why—no flaws anywhere. [Read more…]
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