This Art Zeller photo of Sergio Oliva taken in the ’60s is a true classic. Its motivational value is obvious. Can you imagine yourself out at a club playing pool with an arm like that hanging out of your polo shirt? Damn![Read more…]
Q: I’m making great gains with 3D Positions of Flexion [training each bodypart through its midrange, stretch, and contracted positions], but my triceps still look small. I’ve noticed they have pretty good sweep from the side, but from the front, my arms look skinny. How should I alter my POF triceps program to address this problem?
A: Your medial and long triceps heads are getting the brunt of the work in your current arm program. You want to shift the focus of your triceps program to getting the outer heads as beefy as possible so they give your arms width when they’re viewed head-on. Here’s one of the triceps “width” routines from our X-traordinary Arms e-book (see note below about how to get this e-book)…[Read more…]
Q: I’ve been training like a madman for six months, but my arms haven’t budged. I’m getting stronger, and I do see more veins on my biceps, but my arms are still skinny. A guy at the gym told me it’s because I have small bones. My wrists are under 7 inches around, and he said I can’t expect much size with small wrists. Is that true?
A: Um, in a word, NO. It’s not true. The size of your wrist has nothing to do with where your biceps and triceps attach, how much muscle-fiber density your muscles have, or your ability to pack on muscle mass.[Read more…]
Q: You recently referenced Mike Mentzer, and I’m wondering if you guys have ever trained with his HIT style. One-set-to-failure training seems to work for some people, and I know Mentzer’s training evolved into that after he stopped competing. Have you tried it or something similar?
A: One of Steve’s early influences was Mike Mentzer. He trained with Mike’s Heavy Duty style in his 20s, and even won his first bodybuilding contest using a Positions-of-Flexion version of Heavy Duty that he devised (more on that below)… [Read more…]
Q: I’ve learned a lot from the X-traordinary Arms e-book I received with Anabolic After-40; however, I’m a hardgainer with limited recovery ability, so I’m looking for the single best exercise for triceps, one that hits all three heads. I also have your Ultimate Mass Workout e-book, in which you discuss the single best exercise for each bodypart. For triceps you list close-grip decline bench presses, but those don’t work for me. I just don’t feel my triceps. Any other suggestions?
A: Usually when someone doesn’t feel an exercise it’s because another muscle group is taking more of the stress, like chest and delts on close-grip bench presses. Also, neuromuscular efficiency may be deficient in the target muscle—your triceps are low in nerve-to-muscle connections. [Read more…]