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Moment of Bodybuilding Zen 159: Danny Padilla’s Quad Flex

Danny Padilla in the gym flexing his leg

Here’s a shot of Danny Padilla doing the River Dance, an Irish jig believed to be the secret to massive leprechaun legs. [Read more…]

Filed Under: X Files Tagged With: bodybuilding zen, brazilian study, danny padilla, giant killer, growth threshold, progressive muscle-fiber exhaustion, STX, stx method, vince gironda

Intensity vs. Density for Muscle Mass

Vince Gironda giving the middle finger

Two legends in the evolution of bodybuilding training are Arthur Jones, the so-called father of high-intensity training and creator of Nautilus machines, and Vince Gironda, a.k.a., the Iron Guru and Studio City gym owner who trained Larry Scott, the first Mr. Olympia, as well as many other champion bodybuilders and movie stars, including Clint Eastwood. [Read more…]

Filed Under: Uncategorized Tagged With: arthur jones, Boyer Coe, density, intensity, larry scott, Med-X, Nautilus, vince gironda

Moment of Bodybuilding Zen 150: Mohammed Makkawy, Muscle Sculptor

Cropped pic of Mohammed Makkawy, the muscle sculptor

Mohammed Makkawy is one of the greatest short bodybuilders of all time. At only 5’3”, the Egyptian-born muscle sculptor defeated men much taller and more massive. [Read more…]

Filed Under: X Files Tagged With: bodybuilding zen, Egyption bodybuilder, Mohammed Makkawy, physique, sculpted mass, vince gironda

Squat for Mass, but Ditch the Barbell?

Woman demonstrating sissy squats

I’m all about safe, efficient muscle building. I want more muscle as quickly as possible, but without joint pain…

Over the years I’ve learned a few things which have given my workouts more mass-building power and allowed me to shorten my time in the gym significantly… [Read more…]

Filed Under: X Files Tagged With: 20-rep squats, efficient, sissy squats, squats, vince gironda

Focus on Muscle Mass—Period

Arnold doing standing calf raises

I can remember reading in Muscle Builder/Power magazine back in the ‘70s about the Weider Staggered Sets Principle…

No, that’s not training drunk—it’s doing a set for another body part between sets of the one you’re working. [Read more…]

Filed Under: X Files Tagged With: arnold, calves, density training, Muscle Builder/Power, muscle mass, staggered sets, vince gironda, Weider

Moment of Bodybuilding Zen 145: Danny Padilla’s Double-Biceps Perfection

Two black and white photos of Danny Padilla looking incredible on stage

Here’s a couple of killer shots of Danny “Giant Killer” Padilla (photog unknown). Talk about flexion perfection. [Read more…]

Filed Under: X Files Tagged With: bodybuilding zen, danny padilla, density training, giant killer, perfect physique, progressive muscle-fiber exhaustion, STX, vince gironda

Blood Bath for Extreme Mass

Hammer curl vascular arm

Way back in the 1970s, an Iron Man author named Dennis DuBreuil explained his Blood Theory…

Basically, he said that there is a direct relationship between how well a muscle pumps and how well it grows… [Read more…]

Filed Under: X Files Tagged With: anabolic blood bath, blood theory, Brad Schoenfeld, Dennis DuBreuil, density training, hypertrophic trigger, iron guru, lactic acid, master trainer, muscle pump, vince gironda

Work Harder, Grow Bigger? Nope

Steve spotting Jonathan for forced reps on dumbbell shoulder presses

For years I believed that if I worked harder in the gym—to failure and beyond—I would grow bigger. I had no doubt that soon my muscles would expand beyond belief…

Hard work and patience, right? Nope. It didn’t happen. Why? I was working hard, but I wasn’t working smart—at least, not as smart as I could have been… [Read more…]

Filed Under: X Files Tagged With: 4x density training, density training, efficient gaining, failure, grow bigger, muscle growth, vince gironda

Growth-Threshold Mass With Class

Cropped photo of Lee Labrada (pic by Per Bernal)

Lee Labrada never won the Mr. Olympia, but he got close due to his incredible symmetry, proportions, and muscle size. An Iron Man editor (Steve) gave him the monicker “Mass With Class” back in the ‘80s for good reason—his physique was a work of art (photo by Per Bernal)… [Read more…]

Filed Under: X Files Tagged With: aesthetic, density training, growth threshold, Lee Labrada, mass with class, muscle as art, symmetry, vince gironda

Muscle Mass and The Size Principle

Vince Gironda, lean and vascular

If you want to pack on the most mass with efficiency of effort, the Size Principle of Muscle Fiber Recruitment is key…

The principle says that [Read more…]

Filed Under: X Files Tagged With: 4x density training, density training, efficiency of effort, fast-twitch fibers, hypertrophy, muscle mass, size principle, size principle of muscle fiber recruitment, slow-twitch exhaustion, slow-twitch fibers, STX, vince gironda

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