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Back-Attack Size Effects

Jonathan demonstrating parallel, close-grip v-handle pull-ups

Q: You have V-handle pulldowns as the Ultimate Exercise for lats [in the X-traordinary X-Rep Workout]. I do those for the power pyramid then wide-grip pulldowns for a density drop set. But I feel the wide-grips in my lats more. Can I reverse the order and do the wide pulldowns for the pyramid, then the V-handle pulldowns for a density drop set?

A: Absolutely! Your question is similar to one we had for chest before. In that case, we suggested switching the order at every workout to emphasize a different line of force for optimal size effects. You could do that with lats also (and it will help your arms look huge too, as you’ll see in a moment)… [Read more…]

Filed Under: X Files Tagged With: back attack, back exercises, back workout, drop sets, gains, lats, midback, power pyramid, protect your family, pyramids, self defense, size effects, x-traordinary x-rep workout

Sets Down, Pumps Up—Major Gains and Veins

Ripped torso showing cable crossovers

Q: I’ve been using straight-up Positions of Flexion, and I’ve put on a lot of muscle in the last two months. I’m up about 10 pounds using the 3D Power Pyramid Workout [in the Freak-Physique Stretch-Overload e-book]. My gains slowed after about six weeks, so I started using TORQ on the last exercise [30-20-15 reps, 45 seconds rest]. Unreal pump and new veins coming in. But since I’m doing a two-way split, those three sets on so many exercises really drain me. Can I do just two, 30 and 20 reps?

A: Absolutely! The number of set depends on your individual recovery ability and the intensity of your entire workout. With the 3D Power Pyramid program in the Freak-Physique e-book, you’re doing heavy sets on the midrange and stretch exercises, so using the contracted move for high-end hypertrophic stimulation is perfect… [Read more…]

Filed Under: X Files Tagged With: 3d power pyramid, freak physique, gains, muscle gains, muscle pump, positions of flexion, protect your family, pump, self defense, stretch overload, TORQ, vascularity, veins

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

Double Your Muscle Growth With X-Factor Firepower

Incline barbell presses

Q: I’ve had phenomenal muscle-size gains and strength increases since switching over to X Reps. I gained five pounds my first month with them! My question is, Do those build more of the myofibril strands or sarcoplasm fluid [in the muscle fibers] that you guys have been talking about? And can I use X Reps on 4X sequences?

A: For the uninitiated, X Reps are eight-inch partials you do in the semi-stretch position at the end of a set to failure. For example, when no more full-range reps are possible on incline presses, you lower the bar to about two inches off your chest and fire up to just below the halfway point for about three to four controled X-Rep explosions… [Read more…]

Filed Under: X Files Tagged With: 20 pounds of muscle, 4X, dormant fibers, john balik, Mike Semanoff, muscle gains, myofibrillar growth, myofibrillar mass, protect your family, sarcoplasmic growth, sarcoplasmic size, self defense, testimonial, X Factor, X Reps, x-traordinary x-rep workout

The Squeeze Technique for a Massive Physique

Contracted leg extensions

Q: A friend of mine used to compete in bodybuilding contests, and he swears that practicing his posing improved his muscle size and shape. I think it was all in his mind. There’s no resistance when you flex, so it couldn’t build more muscle. I think he believes it did because he just happened to be getting more and more ripped from dieting and training, which made him look better every time he practiced posing. What do you think?

A: Yes, as you get more and more ripped, you’ll definitely look bigger, even as your bodyweight drops. A fat-free physique creates the illusion of mass, as you can see from the photos below of Jonathan from our X-treme Lean e-book. Nevertheless, you’re friend is also right… [Read more…]

Filed Under: X Files Tagged With: 4x training, blood flow blockage, bodybuilding, fatigue, flexing, look bigger, massive physique, mike westerdal, occlusion, physique, positions of flexion, protect your family, ripped, sarcoplasm, sarcoplasmic expansion, self defense, squeeze technique, x-centric training, x-treme lean

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