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Moment of Bodybuilding Zen 23: Don Howorth

Moment of Bodybuilding Zen 23: Don Howorth

Our biggest training influence as we got older—and wiser—was Vince Gironda. In our last Moment of Bodybuilding Zen, we featured Larry Scott and Freddy Ortiz, a photo from the ’60s taken in front of Vince’s Gym in Studio City, California. [Read more…]

Filed Under: X Files Tagged With: 4x mass method, 4x muscle building, after-4 muscle-size manual, biorust, biotrust protein, bodybuilding zen, Don Howorth, Freddy Ortiz, free protein, free supplements, larry scott, low-carb protein, Mr. America, shoulder exercises, studio city, vince gironda, vince's gym, wide shoulders

Wider Shoulders

Wider Shoulders

Q: How can I get wider shoulders, and I mean as wide as possible? I want more of a classic bodybuilder look.

A: Wider shoulders will definitely give you a more commanding appearance, but understand that your shoulder width is limited by your clavicle, or collar-bone, width. The good news is that you can still look a lot wider with full, round delts. Larry Scott, the first Mr. Olympia, had narrow clavicles, but he packed a lot of meat on his delts and solved the problem, becoming the best bodybuilder in the world in his day. [Read more…]

Filed Under: X Files Tagged With: 3d power pyramid, biotrust, bodybuilder, clavicles, delts, freak-physique stretch-overload workout, free protein, free supplements, larry scott, low-carb protein, max-force generation, mr. olympia, POF, positions of flexion, ripped, shoulder exercises, shoulder workout, shoulders, whey protein, wide shoulders, wider shoulders

How to Fix Flat Shoulders

How to Fix Flat Shoulders

Q: I have flat shoulders. I do lots of sets of dumbbell presses, but they aren’t helping. Should I try doing lateral raises first in my shoulder workout?

A: We both have to fight and do everything right to sculpt our delts into round mounds of muscle so we don’t suffer from flat shoulders. One thing we’ve learned is that overhead presses—for us, anyway—tend to put almost all of the stress on our front deltoids, and those front heads don’t add to the roundness you’re after… [Read more…]

Filed Under: X Files Tagged With: 3d positions of flexion, confidence, delt exercises, delt routine, delt workout, delts, flat shoulders, how to fix flat shoulders, lemons, manhood, masculinity, round delts, round shoulders, sex, shoulder exercises, shoulder routine, shoulder workout, strength, testosterone, Truth About Testosterone, wide delts, wide shoulders

Try This Odd Mass Attack for Wide Delts and a Broad Back

Try This Odd Mass Attack for Wide Delts and a Broad Back

One of Arnold’s favorite mass-building methods was antagonist-muscle supersets—chest/midback, bi’s/tri’s, etc.

Alternating two opposing muscle groups can do good things for anabolic drive, muscle stimulation, and even fat-burning metabolism. The problem is, it’s hard to superset in a crowded gym.

[Read more…]

Filed Under: X Files Tagged With: 4X, 4x mass method, 4x mass workout, anabolic drive, arnold, arnold schwarzenegger, broad back, delts, fat burning, finisher sets, hormones, mass attack, mass building, mass-building methods, metabolism, over-40, shoulder workout, supersets, testosterone, wide back, wide delts, wide shoulders

Key Muscle-Size Exercise for Shocking Shoulders

Key Muscle-Size Exercise for Shocking Shoulders

Q: I have limited time to train, so I try to use the best exercise for each bodypart. Your Ultimate Mass Workout e-book has been priceless in that regard, and I’m using a version of the basic program you outline with the Ultimate Exercise for each bodypart. Most are right on, but I have a problem with my shoulders. They’re not responding to dumbbell upright rows [the Ultimate Exercise for delts discussed in Chapter 6]. Is there another exercise I can use?

A: First, check your form. You should be starting with the dumbbells almost at arm’s length with your palms facing your thighs and the inner ‘bells touching. That creates a pull on the medial-delt heads in the important semi-stretch position. As you pull the dumbbells up, your hands should move out so that at the top of the stroke they are outside of your outer chest and your upper arms are parallel to the floor. [Read more…]

Filed Under: X Files Tagged With: delt workout, delts, dumbbell upright rows, muscle size, shocking shoulders, shoulder workout, ultimate exercise, Ultimate Mass Workout, wide shoulders

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