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More Mass with the Front-to-Back Attack

Overhead close-up of front squat

Q: I always hurt my back when I squat heavy. And now I even hurt it doing moderate-weight 4X, probably because of the damage I’ve incurred over the years. You may call it brainwashing, but I really feel that I need to squat to build more mass. Any suggestions? I don’t want to give up squatting.

A: We’re right there with you on that. After years of heavy squatting—and numerous back injuries–we’re now very cautious when doing that exercise. But the good news is that we’ve figured out how to do it while significantly minimizing the injury potential and still gaining more mass… [Read more…]

Filed Under: Uncategorized Tagged With: 3x, 4X, bodyweight training, Charles Poliquin, heavy training, moderate weight workouts, moderate-weight 4x, more mass, olympic coach, pre-ex 3x mass workout, squats, tri-sets

Your Best Mass-Building Exercises (not what you think)

Incline DB presses Troy Alves

Q: I can never decide whether to use dumbbells or a barbell for my bench presses. My training partner even argues about bent-over rows. He likes dumbbells and I like a barbell. How do we know which are the best mass-building exercises?

A: Well, when it comes to any type of bench press, dumbbells allow a fuller range of motion, less shoulder stress and a more natural movement…

HOWEVER, [Read more…]

Filed Under: X Files Tagged With: barbells vs dumbbells, best mass-building exercises, eat the fat off, get ripped, Harvard research, mass building, pre-ex 3x, pre-ex 3x mass workout, pre-exhaustion, range of motion

Moment of Bodybuilding Zen 11: Massive Mike Mentzer

Mike Mentzer in a side "relaxed" pose by John Balik

Talk about mass, this shot of Mike Mentzer by John Balik at Muscle Rock in Malibu has motivated both of us over the years. His sheer thickness and density in this pose are almost unreal… [Read more…]

Filed Under: X Files Tagged With: anabolic reload, anabolic reload stx, bodybuilding zen, bodybuilding zen 11, brazilian study, California, density, fast-twitch, free pro-x10, free probiotics, free trial, gassy, genetics, high volume, john balik, john balik photo, Malibu, mike mentzer, muscle gains, pre-ex 3x mass workout, pre-exhaustion, pro-x10, probiotics, protein farts, protein shakes, ray mentzer, slow-twitch, STX, venice

Moment of Bodybuilding Zen 2: Teenage Mike Mentzer

Many bodybuilders antagonize over their slow muscle growth, but working out smart, not just hard, will gradually transform your physique…

Still, the determining factor in how your physique will look is genetics, plain and simple—case in point teenage Mike Mentzer. Check out his physique in his late teens (below left) and how he looked at the peak of his bodybuilding career at age 30.

[Read more…]

Filed Under: X Files Tagged With: anabolic reload, anabolic reload stx, biotrust, bodybuilders, bodybuilding, bodybuilding zen, endurance fibers, fast-twitch, free protein, genetics, growth fibers, low-carb protein, mike mentzer, modified pre-ex, mr. olympia, Nautilus, physique, pre-ex, pre-ex 3x mass workout, roger schwab, slow-twitch, STX, stx method, teenage

Shocking New Muscle Mass: TORQ – DP 4X – Modified Pre-Ex

Lateral raises - Shocking New Muscle Mass: TORQ - DP 4X - Modified Pre-Ex

Q: I do four-week phases of different workouts from your various e-books. That strategy works great for me. I’ve gained 10 pounds of muscle in three months, and that’s after training consistently for 10 years. I’m getting ready to start the Modified Pre-Ex 3X Mass Workout. After all the positive talk about TORQ, I was thinking about using that on the first exercise, the isolation move. Is that a good idea for building new muscle mass?

A: Absolutely. We’ve talked about that before, and we used to use TORQ-ed up modified Pre-Ex as a shock tactic in our old Freaky Friday workouts… [Read more…]

Filed Under: X Files Tagged With: anabolic receptors, animal study, downward-progression, dp 4x, fast-twitch fibers, freaky friday, growth fibers, hypertrophic fatigue, hypertrophy, modified pre-ex, multi-joint exercises, new muscle mass, pre-ex 3x, pre-ex 3x mass workout, stretch overload, tension-overload repetition quantity, TORQ

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