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…]
Q: I’ve read a lot of Mike Mentzer’s high-intensity info, and he said that the pump didn’t matter as far as muscle growth is concerned. He said a lot of the biggest powerlifters never get a pump yet carry a lot of mass. So shouldn’t heavy sets be the core of a mass-building routine?
A: Mentzer was partially right—but leaning more toward being mostly wrong. You don’t need a pump IF you’re only after primarily myofibrillar growth (strength). The myofibrils are the strands of actin and myosin inside the muscle fiber. Those grab onto each other to generate force. Training heavy increases their size and your strength—but science is finding that they are more about producing strength with less-than-stellar effects on muscle size… [Read more…]
This shot of three-time Mr. Olympia Frank Zane shows him hitting a classic stomach-vacuum pose. Amazing… [Read more…]
This impressive shot of Mike Mentzer was a poster that Steve had on his wall in his late teens for motivation… [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…]
This John Balik photo of Mike Mentzer is insane—serious freak on the beach and one of the best pics of Mike we’ve ever seen… [Read more…]
Q: I’m on the Size Surge 2.0. I’m loving it! Feeling bigger already, but I have a question about shrugs. I started with dumbbell shrugs, 4X style. Then I went to barbell shrugs and got a whole new soreness in my upper back. The exercises don’t feel that different. Why did I get so sore?
A: Amazing how one little tweak to an exercise can trigger new soreness. It’s all about angle of pull and restriction vs. non-restriction. [Read more…]
Q: In one of the chapters in 4X Mass Workout 2.0, you say that V-handle cable rows is both a mid-back stretch exercise and a lat contracted exercise. Since it’s a lat-contracted move, can I use that as the first exercise in a modified Pre-Ex routine for lats? So it’s V-handle cable rows for 4X to pre-exhaust the lats followed by pulldowns to continue hitting the pre-fatigued lats.
A: The short answer: No, not a good choice for your first lat move. The point of the pre-ex workouts in the Pre-Ex 3X e-book is to train the target muscle first in ISOLATION—with no smaller ancillary muscles involved… [Read more…]
Q: Your 4X training is fantastic. It has me growing again, and it’s perfect with 3-way POF. My question is about muscle feel. How important is it to feel your muscles working for size increases? I ask because I have trouble feeling some body parts, like shoulders and chest.
A: We believe it’s EXTREMELY important to feel your muscles working; if you don’t, you may be using other muscle groups to move the weight or simply not innervating enough muscle fibers for a big anabolic response. [Read more…]
In a previous newsletter, we talked about Mentzer’s incredible overall mass and his Heavy Duty training style. But Mike Mentzer’s triceps were one of his most impressive muscle groups… [Read more…]