Throughout my training career, it’s always bothered me that so many top bodybuilders talk about the importance of slow rep speed—especially on the negative or lowering stroke, yet most don’t follow that protocol… [Read more…]
Legend Used Stretch Partials for Super Size
Throughout my tenure as Iron Man magazine’s Editor in Chief, I was always observing and analyzing the top bodybuilders’ workouts.
I figured that even if they’re on steroids, I may still be able to learn some things about building muscle—although I must admit that the difference in gains from adding drugs to the mix is mind-blowing… [Read more…]
Moment of Bodybuilding Zen 171: Ronnie Coleman, Young Mass Machine
Here’s an impressive shot of Ronnie Coleman at his elementary school graduation pool party. [Read more…]
Muscle-Mass Study: Partials vs. Full-Range Reps
All this discussion on stretch and ideal exercises had me remembering a study from my Iron Man magazine days that has significant correlation to efficient mass building… [Read more…]
Mr. O’s Stretch Overload for Shocking Mass
Yesterday, in my discussion on incline presses, I mentioned that recent studies are indicating that stretch overload is a big key to more hypertrophy.
It’s one reason powerlifters have such massive traps—heavy deadlifts, an exercise that puts those muscle in a max-stretch struggle from start to finish… [Read more…]
Moment of Bodybuilding Zen 157: Ronnie Coleman, Mass Monster
Here’s an impressive shot of massive Ronnie Coleman, so delirious from contest dieting that he went shirt shopping at Baby Gap. [Read more…]
Muscle Size vs. Serious Strength
In a previous newsletter I mentioned the importance of focusing on one thing in your workouts.
That’s called specificity of training. [Read more…]
Moment of Bodybuilding Zen 80: Ronnie Coleman’s Mind-Blowing Mass
Ronnie Coleman won the Mr. Olympia eight times, and his incredible monstrous physique set a new standard in the pro ranks. Check out the back shot on the right—striations on top of striations. Incredible… [Read more…]
Moment of Bodybuilding Zen 28: Ronnie Coleman vs. Jay Cutler
Two legendary Mr. Olympias of the past couple of decades are pictured below, Ronnie Coleman (left) and Jay Cutler (right). (Bill Comstock photo). [Read more…]
Pack On More Muscle: Are You Making This Mistake?
Q: I’ve made the best gains of my life the past year with X Reps, going from 185 to just under 200 pounds. But my gains have stalled. You talk a lot about muscle adaptation, so I’m wondering if I’ve adapted to X Reps. Should I stop doing them for a while so I can pack on more muscle?
A: Adaptation to training techniques and even bodypart routines can happen in as few as six workouts. If you train a muscle twice a week, that means you can adapt in three to four weeks. We’ve talked about phase training, which is downshifting intensity for one week with sub-failure workouts after four to six weeks of all-out workouts. But sometimes even that’s not enough to kick-start new gains once you resume a high-intensity phase. Usually, you have to mix things up somehow…