Q: My work schedule is overloaded right now. Do you have any suggestions on a workout that is fairly short but will still help me get leaner and build muscle at the same time? The full POF routine in the Ultimate Fat-to-Muscle Workout is great, but I don't have time to use full Positions of Flexion. I do want to use X-centric and 4X, if possible (I have gotten amazing results with those two methods).

A: If you have the X-centric Mass Workout e-book, check out the 3-way split program on pages 21-23. You do only two exercises for each muscle, one compound and one isolation--but you get the major fat-to-muscle methods you mentioned for muscle trauma and hormone release, keys for ultimate fat-burning.

For example, here's what you do for biceps in that X-centric Mass Workout:

Barbell or dumbbell curls, 4 x 9, 7, 5, 7NA
Concentration curls (4X), 4 x 10

Simple. Notice that you pyramid on the first exercise, so you get some heavy work over three sets as you increase weight; then on the last set you reduce the weight and do a negative-accentuated set—one second up and six seconds down for around 7 reps.

So while you create some myofibrillar trauma with the pyramid, you add to it with the slow negatives on the NA set. With that last set you also get a long, 49-second tension time, which shifts you to triggering sarcoplasmic expansion as well.

The sarcoplasm is the energy fluid in the fibers that is now believed to be responsible for a BIG portion of muscle-size increases. Also keep in mind that the sarcoplasm is where the mitochondria are housed. Those cell powerhouses are where fat is burned, so you are stoking your lean machine with the longer set time.

You continue that fat-off/muscle-on stimulation with the 4X sequence on concentration curls. Pick a weight with which you can get 15 reps, but only do 10; repeat with the other arm. Then go back to the first arm--and so on until you complete 4 sets with no rest. Your fourth set should be all out, and if you get 10 reps, add a small amount of weight at your next workout.

Your biceps will be swollen and throbbing after that thrashing. That's because you will have thoroughly trained both "sides" of the muscle for mass gains--and you will also have triggered plenty of fat burning...

You do similar routines for every major muscle group. Here's the split: Workout 1: Chest, Delts, Triceps; Workout 2: Legs; Workout 3: Back, Biceps, Abs. Quick sessions, and you can train three or four times a week--just follow the sequence of workouts…

Either way, your metabolism will burn very hot for days repairing the fiber trauma from the pyramid and the X-centric sets--and you will have stronger fat-frying mitochondria with loads of growth hormone release so you become a ripped, massive beast (genetics willing and X-treme Lean diet in place, of course).

Till next time, train hard--and smart--for BIG results.

Note: The X-centric Mass Workout e-book is now only $19.99, and our fat-burning nutrition guide with diets and training, X-treme Lean, is also only $9.99 (less than 10 bucks)--or get it with X-traordinary Abs for only $19.99 (Double-Shredded Combo Offer at the X-Shop).

--Steve Holman and Jonathan Lawson
www.X-Rep.com