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Our At-Home Mass Workouts (what we’re doing)

Back in the 1990s, Steve’s very first book was titled Iron Man’s Home Gym Handbook. Looks like we’ve come full-circle. At the moment, there’s no place like home—or nowhere else to train but home…

Like most iron men and women, we’re at home with limited equipment. Luckily, our decades of bodybuilding experience have resulted in multiple mass-training tactics and moves to keep gains coming. Here’s Steve’s report on what he’s doing in his bare-bones pump-atorium.  [Read more…]

Filed Under: X Files Tagged With: alain gonzales, at-home workout, athletic-aesthetic physique, brad pitt, Brad Schoenfeld, fast-twitch fibers, growth fibers, heavy training, home gym, Home Gym Handbook, home gym workout, hypertrophy, iron man magazine, jose antonio, light training, mass tactics, muscle hypertrophy, perfect physique, powerblock, pre-exhausting, quick-start muscle building, quick-start muscle building 2.0, slow-twitch fibers, training at home, type-1 fibers, type-2 fibers

Rev your Mass Machine with the S-Overload Workout

Jonathan doing sissy squats - Rev your Mass Machine with the S-Overload Workout

Q: I’ve been hearing a lot about muscle stretch and how it is uniquely anabolic. What is the best way to build mass with this information—a freehand stretching routine?

A: While freehand stretching routines can do okay things for muscle growth, a much more effective mass-building route is doing a workout of all stretch-position exercises with weights. 

That way every bodypart will get the anabolic acceleration of [Read more…]

Filed Under: X Files Tagged With: anabolic, change to gain, European Journal of Applied Physiology, fast-twitch, freak-physique workout, hypertrophic, mass machine, s-overload, s-overload workout, slow-twitch, stretch overload, STX, testosterone, traumatic overload, Truth About Testosterone, type-1 fibers, type-2 fibers

Extreme Muscle Size: Forgotten Hypertrophy Method

Q: At your suggestion, I’ve been including higher-rep sets in many of my workouts. I’m seeing much more size and vascularity. My question is, do sets of around 20 reps work because I’m getting growth in more slow-twitch fibers or are the fast-twitch ones getting larger as well?

A: Yes, both—and as bodybuilders, we want to maximize ALL hypertrophic pathways, even size in the slow-twitch fibers. Higher-rep sets also give you anabolic hormone surges…

According to Brad Schoenfeld, Ph.D., who conducts studies on muscle hypertrophy,

[Read more…]

Filed Under: X Files Tagged With: anabolic hormones, bodybuilders, Brad Schoenfeld, brazilian study, Colorado Experiment, European Journal of Applied Physiology, fast-twitch, fiber activation, glycogen storage, hormones, hydrogen ions, hypertrophic, hypertrophic pathway, hypertrophy, hypertrophy method, lactic acid, max-muscle expansion, max-muscle x-pansion, men's health, mike mentzer, mitochondrial growth, mmx fast mega-mass workouts, mmx method, muscle failure, muscle ph, muscle size, muscle tissue, power-and-endurance, proteins, sarcoplasmic expansion, size, slow-twitch, strength, type-1 fibers, type-2 fibers, vascularity

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