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Mr. America’s Top-8 “Danger Zone” Exercises, Part 1

Jonathan doing one-arm preacher curls

With the sequel to “Top Gun” taking off at the box office, I thought I’d work in the signature song title from the original: “Danger Zone” by Kenny Loggins.

It fits with Mr. America and 2019 Drug-Free Mr. Universe Doug Brignole’s “Exercises that Cause the Most Injuries.” He lists eight, and I’ve done all of them at one point or another—and been injured by at least half of them. Even now, pain from some of those injuries prevents me from doing other sane exercises. Sucks.

Here are the first four; [Read more…]

Filed Under: X Files Tagged With: bench press, dangerous, deadlifts, Doug Brignole, Mr. America, mr. universe, overhead press, preacher curls

Max Contraction for Peaked Biceps Action

Steve Holman doing face-down one-arm curls - Max Contraction for Peaked Biceps Action

Q: I love Positions of Flexion. I’ve gained about 10 pounds since I started using it, but one problem I have is biceps. I just don’t feel the last exercise for contraction, concentration curls. I’ve tried them Arnold style, with my arm hanging free, and I’ve also tried them seated with my arm against my inner thigh. Is there another exercise I can use?

A: We usually suggest spider curls, which are basically preacher curls on the vertical side of the bench… [Read more…]

Filed Under: X Files Tagged With: 4X, 4x method, anabolic after 40, arnold, arnold schwarzenegger, biceps, biceps peak, concentration curls, contraction, facedown one-arm curls, max contraction, peak, peaked biceps, POF, positions of flexion, preacher curls, spider curls, x-traordinary arms

Build 3D Arms

Jonathan Lawson one-arm preacher curl - Build 3D Arms

Q: I’ve been on the basic Positions-of Flexion biceps and triceps routines you outline in 3D Muscle Building. I’m getting spectacular pumps, and I think my arms have grown already. I’m ready to go to all the POF routines in 3D for all my bodyparts. My question is on biceps. I don’t really feel concentration curls. Is there another ending [contracted-position] exercise I can do instead to help build 3D arms?

A: For the uninitiated, Positions of Flexion is training each bodypart through its full range. For example, for biceps, it’s barbell curls (midrange), incline curls (stretch), and concentration curls (contracted). [Read more…]

Filed Under: X Files Tagged With: 3d arms, 3d muscle building, concentration curls, contracted, full-range training, in-for-out/out-for-in technique, Jay Cutler, midrange, mr. olympia, muscle synergy, occlusion, out-for-in/in-for-out, POF, positions of flexion, preacher curls, spider curls, stretch, stretch overload, tension time, x-traordinary arms

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