Many trainees are asking about specific exercises and how to apply X Reps to get the most firepower out of any set (we've got a killer for the tri's; keep reading). As we've said, every exercise has its own sweet spot and the best place to start is near the point where the target muscle is semistretched, like just below the middle of an incline press.

Some exercises don't follow that rule--squats, for example. As we mentioned in past newsletters, a leverage shift forces the X spot higher on the stroke for that movement, although some variations of the squat do follow the semistretch rule. Then there are exercises on which X Reps seem nearly impossible--lying triceps extensions being one. X Reps on those down near the bottom of the stroke may cause serious forehead trauma if you lose control!

Like the squat, there is a leverage shift on lying extensions. In this case it's due to the arc of the movement and gravity--the resistance feels as if it changes near the bottom of the stroke. We tried X-Rep pulses right above the bottom position at the end of a set, and while not impossible, you have to have your partner provide help. Partner assistance isn't ideal because it's hard for him or her to apply the precise amount--it's usually too much, which significantly lessens the effectiveness of the X Reps.

So what's the solution? We've found a great one, and it's really jacking up our triceps size and detail fast. Try this: When you can't get another rep on your lying extensions, launch into a set of close-grip bench presses with that same weight--no rest. Grind out as many as you can in pistonlike fashion, and when you can't lock out, lower to just below the midpoint of the stroke and fire off as many X Reps as you can. Pulse with five-to-10-inch partials. It's a killer superset with an X-Rep chaser that will blow up your arms big time! In fact, it will hit so many triceps fibers that if you try another round, you'll have to decrease the poundage. (While you're resting, check out that pump!)

What's our entire triceps routine? We like to do a straight set of lying extensions first, to failure. Then we're warmed up and psyched for the extension/press superset. After that we take our bloated tri's through a superset of overhead extensions and bench dips so we complete the triceps' full-range chain (Positions of Flexion)--extensions/presses for midrange work, overhead extensions for stretch overload and bench dips to blast the contracted position. We add X Reps to those last two exercises as well, so one set of each is usually all we can stand. (Yes, we're still using POF, but X Reps have turbocharged it, making each set about three times more powerful than standard sets to failure! That's why we're doing so few sets.)

Like we said, we're already seeing new arm size from this. You've got to give it a try--or at least add X Reps to your current routine. Your triceps will be fried and hanging off the back of your arm with a skin-stretching pump. In fact, give X Reps a try on at least one set of each exercise for all your bodyparts--and don't be afraid to improvise. It can pay off with some incredible dividends, like monster arm growth.

The X-Files are not intended as training advice for everyone. You must consult your physician before beginning any diet or training program.

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