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Mr. America Doug Brignole’s Training, Part 15

Steve in a recent home gym selfie

Over the past multi-part series, you’ve seen biomechanics expert and Drug-Free Mr. Universe Doug Brignole “think out loud,” so to speak, on hypertrophy training through my correspondence with him…

In addition, I’ve added my analysis and two cents regarding how best to achieve optimal growth with the most efficient workouts possible. [Read more…]

Filed Under: X Files Tagged With: Doug Brignole, ideal exercises, muscle fatigue, Steve Holman

Screw Your Genetics (photo proof inside)

Steve onstage doing a one-arm biceps pose

That’s right: Ignore your genetic shortcomings—except when it comes to designing your workout program…

That’s how you’ll do your best to maximize whatever your muscle-building potential may be. Never give up… [Read more…]

Filed Under: X Files Tagged With: arnold, arnold schwarzenegger, competition, ectomorph, genetic potential, genetics, muscular potential, Steve Holman

“Mr. America’s Mass Methods Are Wrong!”

Steve from the side in his backyard after 10 weeks of his diet

Q: I’ve been bodybuilding for a long time, and I can’t buy into Doug Brignole’s theories. There are a lot of videos on YouTube that prove him wrong. Why are you siding with him?

A: First, I’m not in total agreement with everything Doug says, as I’ve explained in the new ebook and demonstrate with my workouts. But I am in agreement with almost all of his biomechanics that reveal the ideal exercises…

That is not “theory” but scientific fact based on physics… [Read more…]

Filed Under: X Files Tagged With: Doug Brignole, Mr. America, Steve Holman

New Ripped Muscle: The After-Fast After-Burn

Steve Holman in a smooth most muscular *before* pic compared to a lean-and-muscular side pose *after* pic

In the new Muscle-On, Belly-Gone “Diet” ebook, Steve outlines how he used 12-to-14-hour fasts a few days a week to get ripped in 10 weeks.

From mid-June to the end of August 2021, he hunkered down, muscled up, and leaned out. [Read more…]

Filed Under: X Files Tagged With: abs, anabolic, anabolic diet, before and after, diet, fat burning, free e-book, growth hormone, insulin, intermittent fasting, lean, muscle building, muscle-on belly gone, Old Man Young Muscle, ripped, ripped muscle, Steve Holman, testosterone, thyroid, 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

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

Muscle Size for Skinny Guys

Jonathan Lawson doing incline dumbbell flyes

Q: I’m having a really hard time putting on any muscle weight. I’m 6’1” and weigh 165. I just can’t seem to get much progress. I’m using your POF X-Rep program but have only gotten okay results in the first month, and I’m working it pretty hard. It’s frustrating when I see other guys who can get big fast while I’m a 26-year-old guy who can’t seem to make much progress. Do you have any suggestions to help?

A: Everyone’s genetics are different (plus, you may not know who’s getting pharmaceutical help). The bottom line is that you may not be perfectly suited for putting on muscle fast; however, with consistent hard training you should be able to transform your physique. Keep in mind that most bodybuilders only add about 10 to 15 pounds of muscle per year, which is about one pound a month… [Read more…]

Filed Under: X Files Tagged With: alain gonzales, athletic-aesthetic physique, biotrust protein, ectomorph, full-range positions of flexion, genetics, jonathan lawson, low-carb protein, muscle size, muscle weight, occlusion, perfect physique, physique, size building, size surge workout, Steve Holman, tension, x-rep program, x-rep workout

Twig to Big: Pack Some Freak on Your Car-Antenna Physique

Q: I’ve been working out for a couple of years now pretty hard. I’m feeling frustrated because I’ve been tall and skinny my whole life: 6’2″ and 170 pounds. I just can’t seem to put on any muscle. Is it a possibility that a person just can’t build muscle no matter what they do? I receive your e-zine and read about other people’s gains, so I’m wondering if I’m doing something wrong or maybe I’m genetically incapable of going from twig to big.

A: You will put on muscle—convince yourself of that; however, you’re in the skinny ectomorph boat with Steve, so you must be realistic, not frustrated. He weighed 120 pounds when he started weight training, and it took time for him to twig to big and looking like a bodybuilder—but even now he doesn’t look all that big in clothes. [Read more…]

Filed Under: X Files Tagged With: belly fat burn, density, fat loss, fiber types, frank zane, freak physique, growth fibers, hardgainer, hormone trick, jonathan lawson, mr. olympia, Power, ripped, Steve Holman, twig to big

Moment of Bodybuilding Zen 7: Arnold & Son

Check out Arnold in his prime below and his son Joseph, age 21. The resemblance is uncanny. Are genetics important in bodybuilding? Absolutely, as is the case in most sports. 

Read more

Filed Under: X Files Tagged With: 3d muscle building, arnold, arnold and son, arnold schwarzenegger, biotrust, bodybuilding, bodybuilding zen, bodybuilding zen 7, Brad Schoenfeld, dna, free probiotics, gassy, genetic potential, genetics, jonathan lawson, joseph baena, joseph schwarzenegger, marathon, mechanical tension, metabolic stress, muscle damage, muscle mass, POF, positions of flexion, pro-x10, probiotics, protein farts, protein shakes, Steve Holman

The #1 Muscle-Building Mistake

It was summer 1975, and Arnold was Mr. Olympia, bodybuilding’s top dog. The muscle world was captivated by the awesome Austrian, and for good reason…

[Read more…]

Filed Under: X Files Tagged With: 3d pof, 3d positions of flexion, arnold schwarzenegger, arthur jones, austrian oak, before and after photos, beyond x-rep muscle building, bodybuilders, bodybuilding, diet, drugs, genetics, high school, motivation, muscle gains, muscle-building mistake, olympics, physique, pre-workout, pro bodybuilder, quick-start muscle building, Steve Holman, summer, X Reps, x-hybrid techniques

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