Here’s a backstage shot of Arnold casually hitting a shocking double-biceps pose. We’re not sure who took it, or what contest it was, but we are sure that it was the Oak at his absolute best… [Read more…]
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…]
Q: Your Positions-of-Flexion mass training is great! Using the 3D Muscle Building e-book and workouts, I’ve designed different programs for myself with the three-exercises full-range stimulation, and I credit POF with the 50 pounds of muscle I’ve built over the years. Thank you. My question is, What do you think about starting with the stretch-position exercise for each POF bodypart routine? Stretch is one of the biggest mass stimulators because of that muscle elongation, so why not start with it?
A: Your question reminded us that years ago we experimented with the stretch-move-first method, and it produced such good gains that a video was created, “Hypercontraction Training.”
For example, you train a few sets of FLYES first for pec stretch overload. Then you work bench presses (midrange) and end with cable crossovers (contracted)… [Read more…]
Q: I need to build up the inside of my chest, the cleavage, so to speak. A training friend told me that really squeezing and flexing at the bottom of cable crossovers will get my inner pecs popping. Is that true?
A: While full-range cable crossovers can help develop the entire pec muscle—even the inner sections—believe it or not, the BEST way to attack that insertion point of the target muscle is by emphasizing stretch overload… [Read more…]
Q: I have almost all of your e-books. They’re all great, and I reread them often for motivation and ideas. Right now I’m on The Ultimate Fat-to-Muscle Workout. Can I Double-X Overload everything stretch-related in that program? It seems like that would produce even more muscle microtrauma similar to the negative-accentuated sets on the big exercises. That should speed up my fat loss and muscle gains, right?
A: If you give a man a fish, he eats for a day; if you teach a man to fish, he eats for a lifetime. What does that have to do with your question? We’re just glad to see you taking techniques from our other e-books and applying them to your current workout. You’re learning how to “fish”—grasping the mass-building concepts and applying them when and where appropriate… [Read more…]
Some of the most motivating photos to us are those featuring a top bodybuilder out in the general public—when they’re in decent shape, that is (LOL). In Zen 36 we featured Arnold walking through the streets of Venice, California.
This one is Tom Platz walking the path at Venice Beach, a classic photo from one of the best physique photographers of all time, Michael Neveux…. [Read more…]
Q: I have the updated Quick Start Muscle 2.0. Thank you! The new home-workout section is just what I needed. One question: I remember you guys talking about an all-stretch-exercise workout a while back. Is that something I should try to increase mass gains while I’m training at home?
A: Yes, absolutely. Doing ONLY stretch-position exercises at a workout for every bodypart can do some great things for muscle growth… [Read more…]
Q: I just got your X-traordinary Arms e-book. Killer information, and I’m ready to use it to build mine into 19-inchers like Jonathan’s. My question is about the 3D HIT program in which you incorporate the arm-specialization routines. One work set for each exercise? You list a few more sets for arms, but I just can’t comprehend how one set could be enough for the other bodyparts. Can I add sets?
A: You can do anything you want, but be careful and monitor your progress. Building muscular size is all about experimentation. In fact, the 3D HIT program is our experiment into one-set-per-exercise intensity training. We’ve seen lots of research validating one-set training for building strength; however, as we explain in our e-books, packing on extreme muscle size is a different animal than merely building strength and a few fast-twitch fibers. There are different layers to attack when size is the goal. [Read more…]
Q: What do you think about stretching between sets? I’ve heard a lot of big bodybuilders do it, but I’ve seen studies that show stretching can make you weak.
A: The old study you’re referring to showed that stretching a muscle for 20 to 30 minutes before training it compromised strength. That’s a lot of stretching—and one reason we don’t do much prior to a workout-—just some range-of-motion loosening… [Read more…]
Q: Your Positions-of-Flexion mass training has added 7 pounds of muscle to my body in two months! I’ve been using my favorite variations, like modified Pre-Ex and Pre-Ex 3X when possible. Change to gain, as you guys say. Great stuff. What about adding a ultimate mass finisher set? Is that something I should do to increase my size gains?
A: Yes, and we’ll give you one of the best ultimate mass finisher techniques we’ve discovered. But first a quick review—to build the suspense… [Read more…]