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Energy, Synergy, and Mass Intensity

Mike Mentzer on stage at the Olmpia (left) and doing a double biceps pose outdoors (right)

One of the thickest bodybuilders of yesteryear, before drug use went totally off the rails, was Mike Mentzer.

His last contest was the 1980 Mr. Olympia, the controversial comeback win for Arnold in Australia. Mentzer placed fifth, which triggered his retirement and a swim through the pool of madness for a few years. The photo on the left is from that contest. [Read more…]

Filed Under: X Files Tagged With: energy, energy drain, heavy duty, intensity, John Little, mike mentzer, muscle synergy, steroids, synergy

Mr. America’s Riled Response

Jonathan Lawson doing lat pulldowns

In a previous newsletter I printed a conversation between myself and my friend Bill, an avid climber and mountain biker who is also a retired physicians assistant.

We discussed how some compound, or multi-joint, exercises may be beneficial to some trainees depending on their goals—for example [Read more…]

Filed Under: X Files Tagged With: compound exercises, Doug Brignole, functional training, Mr. America, multi-joint exercises, muscle synergy, proprioception

Synergize for Muscle Size

Q: First, your e-books are all fantastic. I have almost every one. I’m a bit old-school, so I print out the routines and put them in a 3-ring binder so I can thumb through and find the right routine one when I want a new routine. I’m a very big supporter of full-range Positions of Flexion. It makes total sense and has built lots of muscle for me. I’ve noticed that on some triceps routines you use close-grip bench presses as the big midrange move, while on others you pick decline extensions. Close-grip benches allow you to synergize better with other muscles, so shouldn’t that always be the big triceps midrange exercise?

A: Thanks for supporting our cause and your confidence in our programs. That’s a great idea, by the way—keeping all the workouts in a binder.

To answer your question, [Read more…]

Filed Under: X Files Tagged With: full-range positions of flexion, muscle size, muscle synergy, new routine, old-school, synergize, synergy, Truth About Testosterone

Best Mass Moves for High-End-Hypertrophy Hits

Q: I just started using the 30-20-15 [TORQ] method on one exercise for each muscle. I do the other exercises as regular sets or 4X. The higher reps really feel incredible. What a great pump and deep fiber hit. My question is, Which exercise is best for 30-20-15—midrange, stretch or contracted?

A: As we’ve mentioned before, the angle of pull is different on each of midrange, stretch, and contracted exercises, so fiber activation can be unique as well.

[Read more…]

Filed Under: X Files Tagged With: 4X, 4x mass workout, anabolic fasting, blood flow blockage, brad pilon, burn fat, eat stop eat, fat burning, fiber activation, fiber recruitment, get ripped, high-end hypertrophy, hypertrophy, intermittent fasting, lose fat, mass moves, muscle synergy, muscle-building, occlusion, physique, pump, steven j. fleck, strength building, stretch overlaod, tension overload, TORQ, William J. Kraemer

Triple-Threat Approach to Massive Muscle Growth

Q: I’m a big believer in your Positions-of-Flexion workouts. I have gotten more growth with that [3-exercise approach] than with anything I’ve tried. One exercise I often have a problem with is incline curls [the stretch move for biceps]. Is there a substitute?

A: Thanks for the POF props. A lot of trainees find the simplified 3-way full-range approach a logical way to more size and muscle fullness. It’s an efficient method for picking exercises to train a muscle completely with just a few exercises. You get muscle synergy, stretch overload, continuous tension/occlusion, and anabolic hormone release as well as full-range fiber activation…

[Read more…]

Filed Under: X Files Tagged With: arm workout, belly fat burn, biceps routine, biceps workout, fat loss, fiber activation, full-range, incline curls, massive muscle growth, muscle fullness, muscle growth, muscle size, muscle synergy, POF, positions of flexion, stretch overload, synergy, weight loss

Build 3D Arms

Jonathan Lawson one-arm preacher curl - Build 3D Arms

Q: I’ve been on the basic Positions-of Flexion biceps and triceps routines you outline in 3D Muscle Building. I’m getting spectacular pumps, and I think my arms have grown already. I’m ready to go to all the POF routines in 3D for all my bodyparts. My question is on biceps. I don’t really feel concentration curls. Is there another ending [contracted-position] exercise I can do instead to help build 3D arms?

A: For the uninitiated, Positions of Flexion is training each bodypart through its full range. For example, for biceps, it’s barbell curls (midrange), incline curls (stretch), and concentration curls (contracted). [Read more…]

Filed Under: X Files Tagged With: 3d arms, 3d muscle building, concentration curls, contracted, full-range training, in-for-out/out-for-in technique, Jay Cutler, midrange, mr. olympia, muscle synergy, occlusion, out-for-in/in-for-out, POF, positions of flexion, preacher curls, spider curls, stretch, stretch overload, tension time, x-traordinary arms

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