Dedicated to Your Physical Transformation
Q: I have the Stretch-Overload Workout ebook, so I know how important stretch-position exercises are for mass.I’m training in a home gym with only free weights, and overhead triceps extensions are irritating my elbows. Should I just skip triceps stretch altogether to avoid injury?
A: We’ve been there, so we feel your pain. In a commercial gym, we recommend cable pushouts instead, which is facing away from an overhead cable, lunging forward and performing behind-the-head extensions. [Read more…]
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…]
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…]
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…]
Q: I’ve been reading a lot about high-rep leg work, specifically squats. How it can add 20 pounds of muscle in six weeks. Do you think high-rep squats are worth the effort? I know they are tough, but if I get bigger faster, I’m in. Plus, I train at home and have limited weight anyway, so that would save me from buying more plates.
A: We were in touch with a bodybuilder who packed on an amazing 50 pounds of muscle in just over a year’s time. And he attributes a lot of that to adding a high-rep set of squats to his leg day (his full story was in an old issue of IRON MAN)… [Read more…]
Q: I’m getting some wicked pumps with Pre-Ex 3X. But I’ve been reading about your high-tension-time training methods. Do you think using higher reps on the pre-ex exercises is a good idea so I get 60 to 90 seconds of tension time?
A: Interesting idea. Optimal hypertrophic tension time is said to be 40 to 60 seconds, and many researchers extend that to 90 seconds. Most bodybuilders do sets that last only around 20 seconds… [Read more…]
Q: I love the Super-TORQ mass method you outline in the Power-Density 2.0 e-book. I’m 55 years old, so moderate weights are great for me, but I can’t quite wrap my head around doing such high reps at every workout. I alternate with heavy workouts as you suggest in the e-book because I’ve brutalized my joints over the years (screw you, heavy benches—Lol). Is there a MODERATE-power/Super TORQ workout I could use instead?
A: That’s an easy one—and we mention the solution in the Power-Density 2.0 e-book. You were probably just so into the new Super TORQ part of that e-book that you overlooked it… [Read more…]
Q: I just got your X-treme Lean e-book. I will start ripping it up soon for spring. Lots of great nutrition stuff and diets, but I didn’t even realize it all has a workout program. Is this workout better than the Fat-to-Muscle Workout? I’m trying to decide which one to use in a few weeks to kick in the cuts for spring.
A: The X-treme Lean High-Definition Workout is a 3-way split. It includes lower reps, 8-12, on a big exercise alternated with a high-rep set on an isolation move to give you that lean-machine edge. For example, for upper chest it’s… [Read more…]
Q: I can never decide whether to use dumbbells or a barbell for my bench presses. My training partner even argues about bent-over rows. He likes dumbbells and I like a barbell. How do we know which are the best mass-building exercises?
A: Well, when it comes to any type of bench press, dumbbells allow a fuller range of motion, less shoulder stress and a more natural movement…
HOWEVER, [Read more…]
Our friend and colleague Doug Brignole just won the 2019 Drug-Free Mr. Universe Open division at age 59. Very impressive [photo courtesy of Doug Brignole ]… [Read more…]
