Dedicated to Your Physical Transformation
After more than 50 years in the muscle-building game combined, we’ve seen lots of anabolic “magic potions” come and go—like powdered deer antler…
But a few have risen above as solid mass builders. In fact, without them, your gains may be sluggish or even nonexistent.
These are the ones that work big time, and they’re especially critical for older bodybuilders (like us). Let’s count down our top 4 muscle-size nutrients… [Read more…]
Q: Your Positions-of-Flexion mass training is great! Using the 3D Muscle Building e-book and workouts, I’ve designed different programs for myself with the three-exercises full-range stimulation, and I credit POF with the 50 pounds of muscle I’ve built over the years. Thank you. My question is, What do you think about starting with the stretch-position exercise for each POF bodypart routine? Stretch is one of the biggest mass stimulators because of that muscle elongation, so why not start with it?
A: Your question reminded us that years ago we experimented with the stretch-move-first method, and it produced such good gains that a video was created, “Hypercontraction Training.”
For example, you train a few sets of FLYES first for pec stretch overload. Then you work bench presses (midrange) and end with cable crossovers (contracted)… [Read more…]
Q: You’ve mentioned Stage Sets. What are those, and should I use them to get more size? Also, are Smith-machine squats a midrange exercise for quads or hamstrings in the Positions-of-Flexion mass-training system? I’ve seen it classified as both.
A: We discuss Stage Sets as one of our favorite X-hybrid techniques in Beyond X-Rep Muscle Building, along with Double-X Overload and X-Fade. We first tried Stage Sets after reading about them in one of Ellington Darden’s High-Intensity Training books back in the ’80s. So what the heck is a Stage Set? [Read more…]
Rachel McLish was the very first Ms. Olympia winner way back in 1980. Her symmetrical physique, not to mention her head-turning beauty, catapulted her into the public eye and established women’s bodybuilding as a brand-new sport. [Read more…]
Q: After reading some of your previous newsletters, I’ve been thinking about trying your 10×10 method. It sounds good, except I can’t get myself to accept using such a light weight. Will that really build muscle? I bench 300 pounds for a single, so that means I should use 180 pounds for 10×10. Man, how can that work?
A: You’re falling for the old the-heavier-you-go-the-more-you-grow myth. It’s been ingrained in all of us, but once you understand how muscle mass is created, you’ll know that you can build a lot of size with more moderate poundages and short rests—like with 10×10 or 4X… [Read more…]
Q: I’m having a really hard time putting on any muscle weight. I’m 6’1” and weigh 165. I just can’t seem to get much progress. I’m using your POF X-Rep program but have only gotten okay results in the first month, and I’m working it pretty hard. It’s frustrating when I see other guys who can get big fast while I’m a 26-year-old guy who can’t seem to make much progress. Do you have any suggestions to help?
A: Everyone’s genetics are different (plus, you may not know who’s getting pharmaceutical help). The bottom line is that you may not be perfectly suited for putting on muscle fast; however, with consistent hard training you should be able to transform your physique. Keep in mind that most bodybuilders only add about 10 to 15 pounds of muscle per year, which is about one pound a month… [Read more…]
Q: I have the updated Quick Start Muscle 2.0. Thank you! The new home-workout section is just what I needed. One question: I remember you guys talking about an all-stretch-exercise workout a while back. Is that something I should try to increase mass gains while I’m training at home?
A: Yes, absolutely. Doing ONLY stretch-position exercises at a workout for every bodypart can do some great things for muscle growth… [Read more…]
Q: I’m getting ready to hit the Size Surge 2.0 program, and I really like the Phase 2 with the Mass Finisher [3-exercise Positions of Flexion followed by one set of a different exercise]. My question is, Can I use 3-set TORQ on that Mass Finisher, or should I stick to just one set using negatives or some of the other tactics you list in that chapter?
A: TORQ is tension-overload repetition quantity for those not familiar with it. You do three sets—30, 20, 15 reps—all sets to failure, same weight on each. Rest ONLY 45 seconds between sets. You get the high-end hypertrophic tension time of more than 60 seconds that most bodybuilders never get… [Read more…]
To be fair, the Frank Zane before picture on the left was taken after a few years of training. And you can see his genetic predisposition for bodybuilding. Heck, many guys at our gyms would kill to look like his “before” pic. LOL. [Read more…]
Back in 1973, Arthur Jones, the creator of Nautilus machines and considered the “father of high-intensity training,” decided to prove to the world that his short, intense muscle-building methods worked… [Read more…]
