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Energy, Synergy, and Mass Intensity

Mike Mentzer on stage at the Olmpia (left) and doing a double biceps pose outdoors (right)

One of the thickest bodybuilders of yesteryear, before drug use went totally off the rails, was Mike Mentzer.

His last contest was the 1980 Mr. Olympia, the controversial comeback win for Arnold in Australia. Mentzer placed fifth, which triggered his retirement and a swim through the pool of madness for a few years. The photo on the left is from that contest. [Read more…]

Filed Under: X Files Tagged With: energy, energy drain, heavy duty, intensity, John Little, mike mentzer, muscle synergy, steroids, synergy

Surprise Muscle Size

Steve looking lean and muscular in his yard

I’ve had a few skeptics say that my progress with 35-minute workouts three days a week is impossible, especially for an old man…

That I’m lying, on steroids or both. Nope—and no Photoshop either… [Read more…]

Filed Under: X Files Tagged With: anabolic fasting, Doug Brignole, iron man magazine, Mr. America, mr. universe, muscle size, powerblock, steroids, vascularity

Eye-Popping Mass: Ideal Exercises + Scientific Muscle-Fiber Loading

Old Man, Young Muscle cover

Take the single best mass-building exercise for each muscle…

Add in a proven scientific muscle-fiber loading method…

And your muscle growth suddenly surges. People compliment you, but maybe they’re just being nice… [Read more…]

Filed Under: Steve Holman, X Blog Tagged With: Doug Brignole, hormone-replacement therapy, ideal exercises, Mr. America, muscle growth, muscle-fiber loading, physique, scientific muscle-fiber loading, steroids, Steve Holman

Before and After Photos—10 Pounds of New Muscle

Jonathan Lawson incline Smith machine presses with Steve Holman Spotting - What Are Stage Sets? (Hint: They Work!)

Q: Your before and after photos at the X-Rep site are impressive and, to be frank, almost unbelievable. You say that the next year after those were taken, you gained another 10 pounds of muscle. What exactly do you attribute those new gains to? They’re almost unbelievable considering you were both advanced and supposedly drug-free?

A: “Supposedely” drug-free? Thank you! We always take an anabolic-steroid accusation as a compliment. We totally understand the doubt, considering how tough it is to build muscle, especially 10 pounds of it. We often think of the late Mike Mentzer, former pro bodybuilder and high-intensity advocate, who often suggested imagining 10 pounds of ground hamburger piled on a table. That’s a lot of meat… [Read more…]

Filed Under: X Files Tagged With: 10 pounds of muscle, anabolic, anabolic fasting, anabolic steroids, before and after photos, drug-free, eat stop eat, get ripped, high-intensity training, intensity tactics, intensity techniques, mike mentzer, new gains, pro bodybuilder, stage sets, steroids, too big, transformation, x fade, x/pause

Triple-Threat Exercise for More Muscle Size

JL Pushdowns - Volumizing Muscle Tissue

Q: I’m using a Positions-of-Flexion program from 3D Muscle Building. I’ve read a lot about the pro bodybuilders’ training, and I’m just not sure three exercises per muscle, as you recommend in POF, is enough. Can you help me understand why that’s sufficient for building the most mass?

A: First, realize the all pro bodybuilders use anabolic steroids. Those drugs heighten recovery and growth significantly. That means they can tolerate a lot more volume at each workout. On top of that, the pros have genetics for building muscle and recovering from work far superior to us normal mortals… [Read more…]

Filed Under: Uncategorized Tagged With: anabolic, anabolic drugs, anabolic steroids, boost testosterone, contracted, drug-free, drugs, exercise for size, fiber activation, genetics, iron man, lean muscle, midrange, muscle growth, muscle size, POF, positions of flexion, pro bodybuilders, recovery, steroids, stretch, testosterone, triple threat

3 Workouts a Week to Get Bigger and Stronger

Q: I just want to say that The Ultimate Power-Density Mass Workout and The X-traordinary X-Rep Workout have the best bodybuilding info I’ve ever read. I’m so stoked, and I’m already noticeably bigger and stonger after only a month. My question is that I’m using the Basic X-Rep Workout as it’s listed [3 different workouts], but I’m working out Monday, Wednesday, and Friday. In the X-Rep Workout e-book you say to train four days a week—M, T, Th, F—doing the Monday workout again on Friday. Is working each bodypart once a week with the 3-way split okay?

A: You answered your own question without even realizing it. If you’re getting bigger and stronger, you’re onto something that works well for you. Stick with it: Workout 1 on Monday, Workout 2 on Wednesday, and Workout 3 on Friday. Simple, with lots of recovery time for muscle growth—and each workout takes less than an hour. [Read more…]

Filed Under: X Files Tagged With: 3 days a week, 3-days-a-week pof program, 3-way split, bigger, Dave Goodin, mike westerdal, protect your family, self-defense, steroids, stronger, x-rep workout, x-traordinary x-rep workout

Prime the Pump and Go Anabolic

Q: I’ve seen you guys talk about Mass Finishers in the past. Is that a Positions-of-Flexion term, a special exercise, or something to do with the Pope?

A: Lol. It relates to mass—as in muscle size—and you could say that it’s a “special” exercise…

We first outlined this technique in the Size Surge 2.0 e-book—in the chapter on Mass-4X training. You do it after a full-range Position-of-Flexion bodypart routine (there’s a complete sample program there for every muscle group)…

[Read more…]

Filed Under: X Files Tagged With: anabolic, anabolic sleep, build mass, fiber activation, full-range, grow while you sleep, mass acceleration, mass finishers, mass-4x, muscle size, positions of flexion, prime the pump, pure negatives, Size Surge, sleep, slow negatives, special exercise, speed reps, speed sets, steroids, strength, x-centric

Quick Starter Workout

Q: I’m interested in building up my body. I’ve been visiting some workout forums, and lots of people are recommending your quick starter workout. Can you explain why it’s so good? Will it work for me? I want a new body, but I don’t want to look like the Incredible Hulk or anything. Maybe Captain America or Thor, though. Lol.

A: The quick starter workout you’re referring to is our Quick-Start Muscle-Building Guide, and it has you begin with a two-week break-in program, using the basic exercises, like squats, bench presses, etc., one to two sets each (all exercises are fully explained with printable start-and-finish-position illustrations).

It’s a full-body workout that takes about an hour on Monday, Wednesday, and Friday, and it’s geared to upregulate your nervous system and coordination quickly so you can start building muscle immediately after this two-week “learning” phase. Then you move to something more unique to accelerate gains…

[Read more…]

Filed Under: X Files Tagged With: anabolic, anabolic acceleration, anabolic environment, becky holman, before and after, beginner workout, break-in workout, captain america, comeback, comeback workout, continuous tension, fast mass, fast-mass workout, full-body workout, hulk, hypertrophy, incredible hulk, lean muscle, male hormones, massthetic, max force, muscle-building, muscular tension, physique, quick starter workout, quick-start muscle building, steroids, tension time, testosterone, thor, women, women's workout, workout for women

Should I Do More?

Jonathan Lawson V-bar chins - 10X for Muscle Size Effects

Q: I’ve noticed in a lot of your e-book routines that you often recommend just two work sets for an exercise Why? Should I do more? I’ve read that most bodybuilders do four or five sets per exercise.

A: As Arthur Jones, the creator of Nautilus machines said: “You can train hard or you can train long, but you can’t do both.” Short and hard or long and not so hard both work. Despite what some die-hard high-intensity trainers say, gradually increasing volume is a form of overload that can result in more muscle—if you don’t overdo intensity. It’s a balancing act. Us? Regardless of whether it’s one of our low-set workouts or high tension time workouts, we’re about efficiency of effort in the gym…

[Read more…]

Filed Under: X Files Tagged With: anabolic environment, arthur jones, do more, drop sets, efficiency-of-effort, estrogen, fast-twitch fibers, fat burner, growth hormone release, growth stimulation, intensity, mass tactic, massthetic, Nautilus, rest/pause, steroids, tension time, testosterone, volume training, X Reps, x-hybrid tactics, x-rep partials

Mix Muscle Hits to Get Big and Ripped

Q: Thanks for the X-centric Mass Workout! Mixing heavy work, negative-accentuated sets, and 4X has given me the best gains of my life. My bodyweight increased over 5 pounds, but my abs are sharper with veins in the lower part. I’m stoked, and the ladies seem to like it too. LOL! My question is about NA sets vs. negatives at the end of regular sets. After two heavy sets, you say to reduce the weight on the last set for an NA set on the big exercise [like bench presses]. Couldn’t I just keep the weight heavy and add four to six negatives at the end of that last set? I feel like I need another heavy set. I have a partner, so he could lift and I could lower on the negatives. I think Mike Mentzer recommended this style.

A: In his prime, Mentzer actually recommended a 3-phase set to get big and ripped…

[Read more…]

Filed Under: X Files Tagged With: 4X, abs, big and ripped, biotrust, direct/indirect, drug-free, fat burning, forced reps, free protein, gains, get big, get ripped, heavy sets, ladies, low-carb protein, metabolic drive, metabolism, mike mentzer, myofibrillar growth, negative reps, negative-accentuated, negative-only training, overtraining, positive failure, sarcoplasmic growth, steroids, tension time, veins, x-centric mass workout

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