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Moment of Bodybuilding Zen 71: Rachel McLish Flex Appeal

Rachel McLish was the very first Ms. Olympia winner way back in 1980. Her symmetrical physique, not to mention her head-turning beauty, catapulted her into the public eye and established women’s bodybuilding as a brand-new sport. [Read more…]

Filed Under: X Files Tagged With: 1980, beauty, biotrust, bodybuilding, bodybuilding zen, e-book deal, ebook bundle, flex appeal, free protein, free supplements, iron man magazine, low-carb protein, Ms. Olympia, physique, protein, quick-start muscle building 2.0, Rachel McLish, slow-twitch exhaustion, South Texas, Steve Holman, STX, symmetry, Texas

How to Cheat on Cheat Day

Q: First I want to thank you for creating your X-treme Lean e-book. What a bargain for so much great information! I’m already starting to see lines in my abs after applying many of your suggestions for only a few weeks. One question: You call for at least one so-called cheat day a week. Do I have to eat junk food on those days?

A: Despite the term ” cheat day “, no, you don’t have to eat junk food. In fact, for those who have trouble controlling the amount of junk they eat once they get a taste, it’s best to steer clear. Those addictive-personality types will binge and undo a lot of the fat-loss progress they may have already achieved. [Read more…]

Filed Under: X Files Tagged With: abs, beach body, calories, carbs, cheat day, fat loss, junk food, metabolism, physique, protein, summer body, testosterone, testosterone replacement therapy, trt, x-treme lean

3 Shocking Fat-Burning Facts

Steve Holman outside

It’s the time of year when body-conscious folks are working to look their best for summer. A flat belly is great, and etched abs can really grab attention—but there’s nothing like phenomenal abdominals WITH overall muscularity and rugged rippedness.

The problem is, most people fail to even get to the first level—a flat, no-fat midsection. Why? It usually has something to do with the following 3 fat-burning facts you should be aware of. Knowing these will help you succeed in exiting the Chub Club and joining the Buff Brigade… [Read more…]

Filed Under: X Files Tagged With: abs, basal metabolic rate, beach body, biotrust p, biotrust protein, BMR, calories, carbohydrates, cardio, casein, Dr. Doug McGuff, epinephrine, fat burning, fat-burning facts, fat-to-muscle workout, free protein, get lean, get ripped, growth hormone, hormones, insulin, micellar casein, muscle glycogen, muscle microtrauma, protein, protein shakes, simple carbohydrates, steady-state cardio, summer, summer body, testosterone, weight training, whey, whey protein, x-treme lean

Moment of Bodybuilding Zen 13: Vince Gironda

This classic shot of Vince Gironda, the legendary Iron Guru, was taken way back in the 1950s. His aesthetic physique, with its symmetry, lines, and rippedness, holds up today. Yep, even now most guys would kill to walk down the beach looking like Vince… [Read more…]

Filed Under: X Files Tagged With: 4x mass method, 4x mass workout, aesthetic, after-40, anabolic after 40, biotrust, bodybuilding zen, bodybuilding zen 13, clint eastwood, cut, danny padilla, density, fast-twitch fibers, fiber types, free protein, giant giller, growth fibers, hypertrophy, iron guru, iron man, iron man magazine, larry scott, low-carb protein, mr. olympia, physique, protein, ripped, slow-twitch fibers, studio city, symmetry, vince gironda

6 Ways to Get Bigger Right Now

Q: I just want to get bigger as quickly as possible? I’d settle for looking like your before pictures at the X-Rep site. I’m working out four days a week on a basic routine with mostly compound exercises. Do you have any tips on ways to get bigger right now?

A: It takes time to pack on mass; however, most trainees can do better than they’re doing and double or perhaps triple their progress. Here are 6 ways to get bigger “right now.”

[Read more…]

Filed Under: X Files Tagged With: 20 pounds of muscle, 2a fibers, 6 ways to get bigger, amino acids, anabolic, arnold, beyond x-rep muscle building, bodybuilders, burnout sets, catabolic, density, endurance, European Journal of Applied Physiology, fiber activation, grow while you sleep, growth fiber activation, low-carb protein, mass building, Power, protein, rep temp, slow negatives, Ultimate Mass Workout, Ultimate Power-Density Mass Workout, ways to get bigger, X Reps, x-rep partials

Ripped Abs: Your First 3 Steps

Q: I’m sick of being soft and blubbery. I really want to see my abs, but I’m not sure where to start. Do I just start working out harder and wait for them to appear? Please help.

A: When we get “soft and blubbery,” usually over the winter (Steve’s pic at left below), our first step to getting ripped abs for the warmer weather is to stop eating crap…

[Read more…]

Filed Under: X Files Tagged With: 4X, 4x mass method, abs, alcohol, belly fat burn, build muscle, burn fat, calories, cardio, catabolism, cheat day, diet, fat burner, fat burning, GH, growth hormone release, metabolism, muscle builder, muscle burn, muscle-building, protein, ripped abs, spring body, summer body, victory day, winter body, x-treme lean

My Fat-Burning Story: The Big Mistake

Jonathan Lawson back double biceps

If you’ve ever been in peak condition with big, full, vascular muscles and paper-thin skin, you know it’s an incredible feeling. People notice your in-shape ripped physique everywhere you go. It’s a rush you never forget, and you seek that peak like Tiger Woods craves, um, golf. The problem comes when you can’t get that conditioning, no matter how hard you try. It’s so frustrating and your workouts go into the toilet. That’s exactly what happened to me… This is my fat-burning story… [Read more…]

Filed Under: X Files Tagged With: casein, cla, egg, fat burners, fat burning, glutamine, lean, protein, supplements, whey, X Reps, x-hybrid

Get Bigger, Fuller Muscles with Wow-Factor Workouts

Bob Paris upper body - Get Bigger, Fuller Muscles with Wow-Factor Workouts

Q: I’ve been using the Full-Range 4X Mass Workout [on pages 46-48 of that e-book] for a month, and I’ve noticed that my muscles appear to be not only bigger, but rounder. I’m looking more like a bodybuilder! I’m not imagining this, as people have told me that at my gym. It’s fantastic, but I’m wondering why. Is it because of the extra sets with 4X on 3 exercises for each bodypart? I was only doing one or two exercises for each muscle before, so it must be the added volume.

A: That’s part of it. The extra volume with short rests during a 4X sequence helps deplete more glycogen from the muscles, and therefore they supercompensate and store more. That extra glycogen gives the muscles a fuller, rounder look, like Bob Paris’, who is pictured below (but there’s more to it than that, as you’ll see)… [Read more…]

Filed Under: X Files Tagged With: 3d muscle building, 4X, 4x mass workout, biotrust, bob paris, fiber activation, free protein, full-range, full-range pof, full-range positions of flexion, fuller muscles, get bigger, glycogen, glycogen depletion, glycogen storage, POF, positions of flexion, power/rep range/shock, prohydrolase, protein, rest/pause, wow-factor workouts, X Reps

2 Easy Ways for BIG Muscle Gains

Vascular forearm - 2 Easy Ways for BIG Muscle Gains

Q: You recently mentioned that adding sets to 4X to make it 6X or higher emphasizes density with less power. Wouldn’t that be a good way to get more muscle gains in the endurance-oriented muscles like abs, calves, and forearms? Even quads?

A: That’s a good observation. Some muscles are much more endurance oriented and require a distinct density emphasis to grow as opposed to power. Exclusive low-rep power training doesn’t do much for forearm or calf muscle gains in most trainees. [Read more…]

Filed Under: X Files Tagged With: 4X, 4x mass workout, 4x training, abs, biotrust, calves, density, endurance-oriented muscles, forearms, free protein, low-carb, low-carb protein, muscle gains, Power, power-density, protein, quads

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