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Light Weights, More Mass: New Research

Steve doing hammer curls

For the past two years, I’ve been training with lighter weights, usually starting each exercise for a muscle with a set of 20-plus reps.

That fatigues the slow-twitch fibers. After a short 20-second rest, I use the same weight and crank out another 10 to 12, which quickly shifts the muscle to fast-twitch-fiber activation… [Read more…]

Filed Under: X Files Tagged With: Brad Schoenfeld, dumbbell workout, European Journal of Sports Science, fast-twitch fibers, fiber activation, high-rep sets, hypertrophy, light weights, low-rep sets, more mass, physique, powerblock, research, slow-twitch fibers

Surprise Muscle Size

Steve looking lean and muscular in his yard

I’ve had a few skeptics say that my progress with 35-minute workouts three days a week is impossible, especially for an old man…

That I’m lying, on steroids or both. Nope—and no Photoshop either… [Read more…]

Filed Under: X Files Tagged With: anabolic fasting, Doug Brignole, iron man magazine, Mr. America, mr. universe, muscle size, powerblock, steroids, vascularity

Moment of Bodybuilding Zen 55: Arnold Rocks

Here’s a fantastic shot of Arnold at Muscle Rock. We asked John Balik if he took it, and he said he believes it’s a Gene Mozee photo. [Read more…]

Filed Under: X Files Tagged With: anabolic, anabolic amplifier, arnold, arnold schwarzenegger, austrian oak, bodybuilding zen, focus, frank rich, Gene Mozee, hypertrophic, john balik, massthetic arms, mind-muscle connection, multi-angular training, muscle feel, Muscle Rock, powerblock, quick-start muscle building, the oak, veiny arms

Moment of Bodybuilding Zen 53: Ray Mentzer on the Beach

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…]

Filed Under: X Files Tagged With: Australia, bodybuilding zen, coronavirus, GMV Productions, home gym training, home gym workout, home training, legend & myth, mass building, master trainer, mike mentzer, Mr. America, powerblock, quick-start muscle building, ray mentzer, Texas, vince gironda, Wayne Gallasch

Our At-Home Mass Workouts (what we’re doing)

Steve doing incline curls

Back in the 1990s, Steve’s very first book was titled Iron Man’s Home Gym Handbook. Looks like we’ve come full-circle. At the moment, there’s no place like home—or nowhere else to train but home…

Like most iron men and women, we’re at home with limited equipment. Luckily, our decades of bodybuilding experience have resulted in multiple mass-training tactics and moves to keep gains coming. Here’s Steve’s report on what he’s doing in his bare-bones pump-atorium.  [Read more…]

Filed Under: X Files Tagged With: alain gonzales, at-home workout, athletic-aesthetic physique, brad pitt, Brad Schoenfeld, fast-twitch fibers, growth fibers, heavy training, home gym, Home Gym Handbook, home gym workout, hypertrophy, iron man magazine, jose antonio, light training, mass tactics, muscle hypertrophy, perfect physique, powerblock, pre-exhausting, quick-start muscle building, quick-start muscle building 2.0, slow-twitch fibers, training at home, type-1 fibers, type-2 fibers

Home-Gym Training

Q: I’ve been following your Quick-Start Muscle Building Guide. I’m currently on week 4, and it’s a great program. I’m already seeing results, but I’ve been reading about X Reps and the Positions-of-Flexion approach to lifting. I want to start using those as part of my home-gym training. I currently have only a pair of dumbbells, an EZ-curl bar, and an adjustable bench. Which program should I follow next? I’m not sure I can do POF with my limited equipment.

A: That’s a limited gym alright, and if you’re going to with your home-gym training, consider adding some essentials. For now you can continue progressing with what you have—although you didn’t say if the dumbbells are adjustable or selectorized (so you can change the weight by moving a pin or twisting a dial).

[Read more…]

Filed Under: X Files Tagged With: 10-week Size Surge, 3d muscle building, alternate exercises, anabolic environment, anabolic hormone reset, anabolic hormones, beginners, beginners guide, dr. michael mosley, fasting, home gym, home-gym training, hormones, intermittent fasting, POF, powerblock, quick start, quick-start muscle building, replacement exercises, Size Surge, testosterone, X Reps

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