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Change the Shape of Your Biceps

Change the Shape of Your Biceps

Q: I keep reading that the shape of your biceps is genetic and you can’t change it, but in the X-traordinary Arms e-book that came in my Anabolic After 40 package (which I love, by the way!) you say you can change the shape of your biceps. I’ve even seen respected scientists say that changing the shape of a muscle can’t be done. How do you respond?

A: What those scientists are referring to is the length of a muscle. For example, if you have a short biceps, with a gap between the lower part of the muscle and the elbow joint when it’s flexed, you can’t fill in that gap. You’ve simply been born with a high biceps insertion point (like a high calf muscle). To fill in the gap would require muscle reattachment surgery, which we obviously don’t recommend.

[Read more…]

Filed Under: Uncategorized Tagged With: anabolic after 40, biceps, biceps exercises, biceps peak, biceps shape, biceps workout, change the shape of your biceps, free bonus, free e-book, full biceps, genetics, in for out and out for in, x-traordinary arms

The Muscles Women Notice

The Muscles Women Notice

Q: I’m not a competitive bodybuilder or physique athlete, but I want to look muscular for more sex appeal. I train all my major muscles, but I want to specialize on the muscles women notice. Any ideas on which ones those are and the best way to make those attention-grabber muscles pop?

A: Several years ago IRON MAN did a survey, an anonymous poll of a number of women about their likes and dislikes concerning the male physique. The results were very interesting… [Read more…]

Filed Under: X Files Tagged With: abs, anabolic after 40, arms, biceps, biceps peak, biceps width, bodybuilder, bodybuilding champion, broad shoulders, cheerleader, cocky, flat stomach, free bonus, free e-book, gorgeous woman, iron man, muscles women notice, muscular arms, physique, physique athlete, POF, positions of flexion, primal instincts, sex appeal, shoulders, specialization, specialize, survey, triceps, triceps sweep, triceps width, x-traordinary arms

5-Minute Blasts for Fast Arm Mass

5-Minute Blasts for Fast Arm Mass

Q: Help! I need more arm mass, and I’m hoping to add about an inch quickly. I’m using the Direct/Indirect 4X Mass Workout [pages 30-32]. It has only one direct arm workout a week [on Wednesday with delts]. Can I add some extra arm work on Friday when I train chest and back again?

A: Absolutely, but you don’t want to do full arm workouts on Friday’s chest/back day. Instead, we’ve found a couple of quick-hit two-move combos that will do the trick to get your arm mass up so they’ll be looking huge and thick. [Read more…]

Filed Under: X Files Tagged With: 3x, 4X, 4x mass workout, 5-minute workout, anabolic after 40, animal study, arm mass, arm workout, arms, biceps, big arms, direct/indirect, free e-book, jonathan lawson, Steve Holman, triceps, troy alves, x-traordinary arms

Burst Training for Muscle-Mass Gaining

Burst Training for Muscle-Mass Gaining

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…]

Filed Under: X Files Tagged With: 3d hit, 4X, 4x pof, adaption, arm specialization, burst training, change to gain, contracted, free e-book, gaining, heavy duty, hiit, hit, mass gaining, midrange, mike mentzer, muscle mass, new muscle, physique, POF, pof hit, positions of flexion, sarcoplasm, sarcoplasmic expansion, specialization, stretch, x arms, x-traordinary arms

Arm Bomb to Get Your Freak On

Arm Bomb to Get Your Freak On

Q: I’ve been using the POF Direct/Indirect Mass Workout in the 4X 2.0 e-book. Doing great! I’m loving it and I feel much bigger already. But my arms are my weakest muscle groups, so I’m thinking about doing a second arm workout on Saturday. That would have me training five days a week instead of four. Is that okay?

A: That’s a great program—and because you’re using moderate-weight, growth-threshold training, you can tolerate more frequent work for most bodyparts; however… [Read more…]

Filed Under: X Files Tagged With: 4x mass workout, 4x sequence, anabolic after 40, arm, arm specialization, arm training, arms, big arms, direct/indirect, growth threshold, high-end hypertrophy, hypertrophy, POF, positions of flexion, training programs, x-traordinary arms

3 Simple Changes to Get You Growing

3 Simple Changes to Get You Growing

You know our mantra: You can trigger bigger gains with one small change. But let’s multiply that for even more mass. We’ve got 3 simple things to get you growing immediately… [Read more…]

Filed Under: X Files Tagged With: 10-week Size Surge, 20 pounds in 10 weeks, 3 simple changes, after-40, anabolic, anabolic after 40, anabolic primer, animal study, blood-flow, change to gain, frequency, full-range, growth hormone, innervation, international journal of sports medicine, journal of strength conditioning research, mass gains, muscle activation, muscle growth, power-density mass workout, rep cadence, rep speed, rep tempo, semi-stretch, Size Surge, slow negatives, stretch overload, synergy, testosterone, training frequency, Ultimate Power-Density Mass Workout, warmups, x-traordinary arms

Best Moves for Big Arms

Best Moves for Big Arms

Q: I love [3D Positions of Flexion training]. It makes sense and has helped me bring up my chest and delts with fewer sets. My question is about biceps. For the contracted-position exercise, which is best: one-arm spider curls or concentration curls? Or are they about the same?

A: In the X-traordinary Arms e-book we explain the in-for-out/out-for-in principle. For biceps that means that to focus on the outer head for peak, you use an inner-grip exercise. Concentration curls are about as “in” as you can get… [Read more…]

Filed Under: X Files Tagged With: 3d muscle building, 3d pof, 3d positions of flexion, anabolic after 40, arm training, biceps, big arms, concentration curls, positions of flexion, spider curls, x-traordinary arms

New Density for Muscle Immensity Workout

New Density for Muscle Immensity Workout

I just saw Jonathan’s new read-me page about XRX and the workout he is now using. I turned 48 and am making the best size gains of my life with the [high-rep-set-first] Reload program. Is Jonathan’s similar? Is it better? Should I switch?

The reason Jonathan put together his new after-40 workout is that he Hates—with a capital H—high reps…

While he made amazing size gains when he first went on the high-rep-set-first program outlined in [Read more…]

Filed Under: Jonathan Lawson, X Files Tagged With: 20 pounds in 10 weeks, ace-2, ace-dd, anabolic after 40, anabolic reload, anaerobic, bodyweight edition, change to gain, colakoglu, endurance gene, extended tension time, fast-twitch, heavier training, Iron Man Training and Research Center, jonathan lawson, muscle immensity, muscle size, partials, POF, positions of flexion, size gains, Steve Holman, STX, x-rep partials, x-traordinary arms, xrx

Big Arms, Veins, and Muscle Gains

Big Arms, Veins, and Muscle Gains

Q: I notice you guys never really mention doing dips for triceps. I know Mike Mentzer said that the parallel bar dip is one of the best triceps exercises—and he had some big arms with some of the biggest, most vascular tri’s I’ve ever seen from the “moderate-steroid era.” Do you consider dips a good triceps move?

A: Dips can work well as a compound, or midrange, exercise for triceps—in place of close-grip bench presses, for example… [Read more…]

Filed Under: X Files Tagged With: anabolic after 40, best triceps exercises, big arms, dips, genetics, mike mentzer, muscle gains, triceps routine, triceps size, vascular, vascularity, veins, x-traordinary arms, xrx

Max Contraction for Peaked Biceps Action

Max Contraction for Peaked Biceps Action

Q: I love Positions of Flexion. I’ve gained about 10 pounds since I started using it, but one problem I have is biceps. I just don’t feel the last exercise for contraction, concentration curls. I’ve tried them Arnold style, with my arm hanging free, and I’ve also tried them seated with my arm against my inner thigh. Is there another exercise I can use?

A: We usually suggest spider curls, which are basically preacher curls on the vertical side of the bench… [Read more…]

Filed Under: X Files Tagged With: 4X, 4x method, anabolic after 40, arnold, arnold schwarzenegger, biceps, biceps peak, concentration curls, contraction, facedown one-arm curls, max contraction, peak, peaked biceps, POF, positions of flexion, preacher curls, spider curls, x-traordinary arms

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