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Moment of Bodybuilding Zen 74: Mike Mentzer Beach Mass

Mike Mentzer on a beach in Australia, cropped

This impressive shot of Mike Mentzer was taken by Wayne Gallasch on a beach in Australia. It really captures Mike’s herculean mass that captivated the bodybuilding world back in the 1970s… [Read more…]

Filed Under: X Files Tagged With: 1970s, 1978 Mr. Universe, 1979, 1980 Mr. Olympia, Australia, beach, beach body, bodybuilding zen, fiber types, forced reps, frank zane, full-body workout, heavy duty, hypertrophy, mentzer, mike mentzer, mr. olympia, mr. universe, negatives, pre-ex 3x, protect your family, quick-start muscle building, roger schwab, self defense, stx method, stx workout, Wayne Gallasch

Post-Dramatic Mass Syndrome

Cable crossover contraction

Q: Your Pre-Ex 3X Mass Workout is just what I needed. It boosted my mass considerably (about five pounds so far), and my joints feel great. One question, though: Is there a way to intensify it without adding more rounds? Going from three to four might wipe me out too much and cause overtraining.

A: We often suggest altering the LAST set in a Pre-Ex cycle. For example, if you’re doing cable crossovers (isolation) supersetted with bench presses (compound), you could add a rest/pause set to one or both exercises on the last round… [Read more…]

Filed Under: X Files Tagged With: mass boosting, mass building, more mass, negative-accentuated, new mass, pre-ex, pre-ex 3x, pre-exhaustion, pure negatives, speed reps, vascular arms, vascularity, veiny arms, x-centric

Moment of Bodybuilding Zen 59: Mike Mentzer Relaxed Mass

This impressive shot of Mike Mentzer was a poster that Steve had on his wall in his late teens for motivation… [Read more…]

Filed Under: X Files Tagged With: 1980 Mr. Olympia, anabolic reload, bodybuilder, bodybuilding, bodybuilding zen, frank zane, genetics, hypertrophy, IFBB, iron guru, master trainer, mike mentzer, motivation, mr. olympia, muscular potential, nautilus machines, physique, pre-ex 3x, pre-exhaustion, roger schwab, slow-twitch exhaustion, stx method, vince gironda

High-End Combo to Grow: A Mass-Building Twist

Q: I’m getting some wicked pumps with Pre-Ex 3X. But I’ve been reading about your high-tension-time training methods. Do you think using higher reps on the pre-ex exercises is a good idea so I get 60 to 90 seconds of tension time?

A: Interesting idea. Optimal hypertrophic tension time is said to be 40 to 60 seconds, and many researchers extend that to 90 seconds. Most bodybuilders do sets that last only around 20 seconds… [Read more…]

Filed Under: X Files Tagged With: biotrust protein, combo to grow, fat burner, free protein, free supplements, GH, growth hormone, high-end hypertrophy, hypertrophic tension time, lean, mass building, pre-ex 3x, pre-exhaustion, tension time, x-centric training

X-tra Eye-Popping Arm Size

Q: I got your Pre-Ex 3X e-book recently and tried it over the weekend. It’s an amazing method. It makes me feel like I’ve grown already, even if that (might?) only be in my mind. My question is about forearms. You don’t really have a pre-ex routine for that muscle group, and mine suck. What do you suggest?

A: Shame on us. Forearms are very important. In most short-sleeve shirts they are all you see, so they need to be freaky… [Read more…]

Filed Under: X Files Tagged With: arm size, big arms, extensors, flexors, forearm exercises, forearm rockers, forearms, massthetic arms, pre-ex 3x, vascular arms, veiny arms

More Mass: Trick To Get You Wide and Thick

V-handle cable row

Q: In one of the chapters in 4X Mass Workout 2.0, you say that V-handle cable rows is both a mid-back stretch exercise and a lat contracted exercise. Since it’s a lat-contracted move, can I use that as the first exercise in a modified Pre-Ex routine for lats? So it’s V-handle cable rows for 4X to pre-exhaust the lats followed by pulldowns to continue hitting the pre-fatigued lats.

A: The short answer: No, not a good choice for your first lat move. The point of the pre-ex workouts in the Pre-Ex 3X e-book is to train the target muscle first in ISOLATION—with no smaller ancillary muscles involved… [Read more…]

Filed Under: X Files Tagged With: 4X, alain gonzales, athletic-aesthetic physique, brad pitt, fight club, heavy duty, mike mentzer, modified pre-ex, more mass, Nautilus, perfect physique, pre-ex 3x, pre-fatigue

Holy Crap Back—Arnold-esque Muscle Mass

Jonathan Lawson back double biceps

Q: Holy crap! I just bought your Pre-Ex 3X e-book, and Jonathan’s back on the cover looks like Arnold’s. How did he build all that muscle? Did he use pre-ex? I want a back like that. What do I need to do?

A: Jonathan used pre-ex, X Reps, drop sets, and more. We’ve experimented a lot over the years—and of course we subscribe to the change-to-gain mantra: Do something different to trigger new adaptations and extra growth. [Read more…]

Filed Under: X Files Tagged With: 4X, arnold, back, back training, back workout, bodyweight training, ectomorph, endomorph, genetics, mesomorph, positions-of-flexion training, pre-ex 3x, TORQ

Warp-Speed Mass Gains: Old Trick, New Twist

Q: I use Pre-Ex 3X supersets a lot when I can. Removing the weak-link muscle makes so much sense as a way to make the compound exercise more targeted and work harder. The look of my physique has completely changed these with new vascularity since adding these. I recently saw a mention of doing the second exercise in the superset in speed style. Does that work well? I’d love more new veins and size.

A: Yes, for many muscle groups Pre-Ex makes a lot of sense. For example, isolating your chest with cable flyes first, and then immediately moving to dumbbell bench presses helps even out the strength of the now pre-fatigued pecs with your fresh triceps… [Read more…]

Filed Under: X Files Tagged With: anabolic fasting, brad pilon, eat stop eat, get ripped, mass gains, old trick, physique, pre-ex, pre-ex 3x, pre-fatigue, ripped, speed reps, vascularity, x-celeration

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

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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