Three-time Mr. Olympia Sergio Oliva had perhaps the most incredible bodybuilding genetics of all time—although some claim it’s an illusion created by a Cuban witchdoctor who cursed him with a shrunken head (Steve Downs photo)… [Read more…]
Q: I just got the Vince Gironda Legend & Myth anthology. Incredible info, but I’m wondering a few things. His drag curls and diver cable rows are cool exercises, but how do they fit into your Positions-of-Flexion system? Drag curls are similar to standing barbell curls, but you pull the bar up next to your body to your lower pecs, so the poundage is fairly low. Is it still a good midrange exercise?
A: Vince’s drag curl is similar to a regular barbell curl, but you keep the bar in contact with your body all the way up, so it’s much more isolated. And at the top, when the bar is at your lower chest line, your upper arms are more in a position that’s like the top of an incline curl, a stretch-position exercise. Now you’re probably really confused. LOL!
Q: I’m using your 10×10 method after all the great feedback I’ve read, and I love it. Because the poundages are lighter, my joint problems are disappearing, and I’m already seeing new muscle after only three weeks. I love the enormous pumps too! My question is, I feel 10×10 on every exercise, but the intensity varies a lot. Do you guys ever recommend increasing the reps, like 10 sets of 12 reps?
A: For those who aren’t familiar with it, 10×10 is taking a weight with which you could get 20 reps, but you only do 10; rest for 30 seconds, then do another 10 reps—and so on until you complete 10 sets of 10 reps. The first few sets are easy; the last few are brutal. [Read more…]