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The Size-Stretch Connection: Muscle Elongation for Mass Creation

Dumbbell flyes showing thick pecs - Mass-Building Myths—Or Are They? (controversial muscle-building info)

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…]

Filed Under: X Files Tagged With: 3d muscle building, Doug Brignole, free protein, free supplements, hyper contraction training, low-carb protein, Mr. America, muscle elongation, muscle size, muscle stretch, myofibrils, POF, positions of flexion, sarcopasm, size, stretch overload, traumatic overload

Feel Your Muscle Grow

Muscular torso in a lat spread pose

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 for size increases? I ask because I have trouble feeling some major body parts, like shoulders and chest.

A: We think it’s EXTREMELY important to feel the target muscle 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…]

Filed Under: X Files Tagged With: 4x training, anabolic response, Cleveland Clinic, imaginary exercise, Jim Stoppani, massthetic, Mr. America, muscle feel, New York University, Ohio University, POF, ray mentzer, tension time, time under tension, tut, University of Washington, x-centric training

Barbell-Only Home Workouts

Jonathan Lawson, wide-grip rack pulls

Q: For us home-gym rats, how can we incorporate Positions-of-Flexion mass training with a very basic setup? I only have a barbell, rack (for squats/bench, etc.), and a dip/chin station; I don’t have any dumbbells. Is it possible?

A: It’s very difficult to do full POF routines for most bodyparts without dumbbells because most finishing contracted-position exercises are single-joint moves, like laterals for delts or bent-arm bent-over laterals for midback. Nevertheless, you can improvise and create some very effective NEAR-full-range bodypart programs. [Read more…]

Filed Under: X Files Tagged With: 3d muscle building, 3D workout, barbell workout, barbells, barbells vs dumbbells, bullet-proof shoulders, fix your shoulder pain, home workout, home-gym workout, mass-building manual, no more shoulder pain, POF, positions of flexion, shoulder pain

Triple-Threat Exercise for More Muscle Size

JL Pushdowns - Volumizing Muscle Tissue

Q: I’m using a Positions-of-Flexion program from 3D Muscle Building. I’ve read a lot about the pro bodybuilders’ training, and I’m just not sure three exercises per muscle, as you recommend in POF, is enough. Can you help me understand why that’s sufficient for building the most mass?

A: First, realize the all pro bodybuilders use anabolic steroids. Those drugs heighten recovery and growth significantly. That means they can tolerate a lot more volume at each workout. On top of that, the pros have genetics for building muscle and recovering from work far superior to us normal mortals… [Read more…]

Filed Under: Uncategorized Tagged With: anabolic, anabolic drugs, anabolic steroids, boost testosterone, contracted, drug-free, drugs, exercise for size, fiber activation, genetics, iron man, lean muscle, midrange, muscle growth, muscle size, POF, positions of flexion, pro bodybuilders, recovery, steroids, stretch, testosterone, triple threat

Get-Big Tip: How to Flip the 4X Growth Switch

Q: I got The 4X Mass Workout e-book, and it’s fantastic! I tried it on arms for a few weeks, and they blew up at every workout. I measured, and I gained a quarter-inch in only three weeks. Thank you! They’d been stuck for over a year at just under 17″. I’m convinced and ready to use 4X on all bodyparts. I want to do your full-range Positions of Flexion method for each muscle, 4X on all exercises, but the POF routine in the 4X e-book is a 2-way split. I don’t think I can work legs and chest on the same day. Is there an alternative?

A: Don’t be a wuss! That’s the Phase 2 Size Surge program Jonathan used to pack on 20 pounds of muscle in 10 weeks, so suck it up and just do it…

Kidding! That 2-way split is too taxing for some trainees (not just wusses), which is one reason Jonathan provides a 3-way POF split in his Size Surge e-book (pages 55-57). Here’s how that less-taxing mass plan pans out… [Read more…]

Filed Under: X Blog Tagged With: 4X, big arms, eat the fat off, get big, get ripped, growth switch, Harvard research, M4X, myofibrillar growth, POF, sarcoplasmic expansion, Size Surge

Scientific Training: Look Like a Bodybuilder

Jay Cutler doing spider curls

Q: After being involved in weight training for many years, and after working with many people as their instructor at home and at gyms, I think the main reason, and by far the most important one, that lifters get big and strong is because of their own personal genetics. How they train doesn’t make much difference. High reps, low reps, whatever. If they put even a little amount of effort in, they get big. Of course, drugs help immensely, but the actual type of training system they use is of little consequence, as long as it’s reasonably sound. I built 22-inch arms without drugs, and I performed a standing press with 400 pounds. I honestly do not believe it was because I trained scientifically. I did train hard, but it was because of my genetics that I gained so well and got so strong.

A: You are correct, but most trainees who are genetically gifted probably aren’t reading this. That’s too bad because by experimenting with science-based training, most of them could be so much better; however, because they gain easily, they think they’re doing things right and they keep plugging away with mediocre methods and never reach their full potential. [Read more…]

Filed Under: X Files Tagged With: 7-minute fix, actin-myosin strands, belly fat burn, fat burning, genetic potential, genetics, get lean, high reps, Jay Cutler, look like a bodybuilder, low reps, mr. olympia, myofibrils, occlusion, physique, POF, positions of flexion, sarcoplasm, sarcoplasmic expansion, scientific training, training for teenagers

Moment of Bodybuilding Zen 48: Bob Paris Before and After

The last time we talked about Bob Paris was Zen 29, but we revisit because his physique always inspires us.  [Read more…]

Filed Under: X Files Tagged With: 3d muscle building, after-40 muscle building, before and after, bob paris, Bob Paris before and after, bodybuilding zen, frank rich, iron man magazine, Lonnie Teper, massthetic arms, mechanical tension, metabolic stress, mr. olympia, muscle damage, perfect physique, physique, POF, positions-of-flexion training, symmetry, vascular arms, vascularity, veiny arms

Moment of Bodybuilding Zen 41: Shawn Ray

Shawn Ray is often referred to as the uncrowned Mr. Olympia, taking second in that contest twice: ’94 and ’96. His physique was almost flawless as this classic pose shows… [Read more…]

Filed Under: X Files Tagged With: aesthetics, after-40 muscle building, bodybuilding zen, Brad Schoenfeld, Chris Dickerson, classic physique, Dr. Dimitrios Stamou, eat the fat off, Harvard research, mechanical tension, metabolic stress, mr. olympia, muscle damage, physique, POF, positions of flexion, ripped muscle, Shawn Ray

Moment of Bodybuilding Zen 36: The Arnold Stroll

It’s winter, so many of our Zen newsletters these days are motivation oriented. One of the photos that inspired us way back was this one of Arnold walking through the streets of Venice, California… [Read more…]

Filed Under: X Files Tagged With: arnold, arnold schwarzenegger, bodybuilding zen, fat fuck, freak physique, get-bigger trigger, hypertrophy, john balik, legend & myth, motivation, physique, POF, stretch-overload workout, venice, vince gironda, vince's gym, winter motivation

Ultimate Mass Finisher: One Extra Growth Set

Undergrip pulldowns

Q: Your Positions-of-Flexion mass training has added 7 pounds of muscle to my body in two months! I’ve been using my favorite variations, like modified Pre-Ex and Pre-Ex 3X when possible. Change to gain, as you guys say. Great stuff. What about adding a ultimate mass finisher set? Is that something I should do to increase my size gains?

A: Yes, and we’ll give you one of the best ultimate mass finisher techniques we’ve discovered. But first a quick review—to build the suspense… [Read more…]

Filed Under: X Files Tagged With: belly fat burn, growth, innervation, modified pre-ex, occlusion, POF, positions of flexion, pre-ex 3x, size building, stretch overload, synergy, ultimate mass finisher

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