Posts by: Steve Holman, Iron Man Editor in Chief

In for Out, Out for In

The “in-for-out, out-for-in” rule for biceps is that an inward grip, as you’d use on close-grip curls or concentration curls, … continue reading

Train, Eat, Grow 182

w installments I’ve been outlining quick bodypart routines you can use when you’re pressed for time. I covered all the … continue reading

Workouts Too Draining?

Q: I’ve been supermotivated the past few months and really hitting it hard in the gym using a full Positions-of-Flexion … continue reading

Massive Muscle Gains Without Joint Pain

Q: I am loving the 4X Mass program. When I am done with it, should I, at my young age … continue reading

Building Your Muscles from Underneath

Sometimes to build more mass you have to go deep; that is, you have to build the muscles underneath. Here … continue reading

High-End Hypertrophy Progression

Q: I got The Ultimate Power-Density Mass Workout 2.0 and was motivated by [Mr. America] Doug Brignole’s interview and how … continue reading

Remember Fanny Packs?

Back in the day a fanny pack was a waist belt with a pouch on it to hold your stuff … continue reading

Tension-Overload Training

You know those times when you walk into the gym and just aren’t feeling it? Don’t turn around and walk … continue reading

Muscle Mastery Pt 2

This time abs and arms get the one-best-exercise treatment—but first let’s hit Doug up about his current diet philosophy.

Heavy Duty Rest/Pause

Back in my younger days I was a Mike Mentzer fan, reading, absorbing and applying everything he wrote about his … continue reading

A Bodybuilder’s Physique Training Three Days a Week?

Q: I’m in my early 40s and have limited time to train—three days a week max. I can get to … continue reading

Aging With Muscle

If you see someone with a big, round, bloated belly, what’s the first thing you think? Too much Budweiser? Dessert … continue reading

Triceps: Unconventional Combo to Grow

I recently received a note from a trainee who was having elbow pain training triceps. Heavy skull crushers, or lying … continue reading

Triple-Threat Mass-Building Sets

Q: I’ve been training for about 20 years (I’m 44), and I’m getting my 14-year-old son into it. He’s been … continue reading

Rounder-Delt Pounder

In the January ’14 issue I sang the praises of one-arm cable laterals as being one of the best exercise … continue reading

Fast Reps, Faster Mass Gains?

Q: In The Ultimate Super Size Crash Course you talk about how doing a speed [or X-celeration] set immediately after … continue reading

Supersets vs. Drop Sets

Trainees often ask which is better, supersetting two different exercise for the same muscle or simply grabbing a lighter weight … continue reading

Do Three Quick Sets for Major Muscle Mass

Q: At your training blog [at X-Rep.com] I notice that you often do Downward-Progression 4X with only three sets instead … continue reading

Two New Ways to Grow

Q: I’m reading your new e-book, Super-Size Crash Course. Your guinea pig Jordon Williamson’s 18-pound muscle gain is inspiring and … continue reading

The No-Calorie Lie

Lots of people do it—and believe it. They suck down multiple diet sodas every day, thinking they are not getting … continue reading

Calf Combustion

Sometimes it takes your favorite machine to be broken to discover an exercise that can trigger new growth. In my … continue reading

Think Back for a Happy Attack

According to the December ’13 Reader’s Digest, “Longing for the past can help you fight loneliness and anxiety by bringing … continue reading

Blast Off Belly Fat

• Many people avoid dairy, even yogurt, because they think it will make them fat, but they may be missing … continue reading

Cables vs. Dumbbells

Lateral raises remain one of the best exercises for capping off the shoulders. They target the medial head directly to … continue reading

X-centric Sets Will Get You Bigger and Leaner

Q: I’ve seen you mention X-centric training and how it can help build muscle and burn fat. How is it … continue reading

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