We really enjoy all the feedback we've been getting, especially the reports of the great gains trainees are getting after integrating X Reps into their workouts. We've also been getting a few challenges disguised as questions--for example, why other techniques, like forced reps, should work just as well or better than X Reps. We're not complaining. Those arguments get our thought processes churning. And the more we analyze X Reps, the more clearly we see their superiority to anything out there designed to increase muscle size. (It's pretty hard to argue with the results we got with them in only one month, and we've tried just about everything over our decades of experience--more than 40 years collectively.)

For example, we mentioned forced reps: Won't those extend the set like X Reps and create the same, if not better, gains since you do the full movement? No. X Reps are better because they extend the set at only the precise point in the exercise's stroke that is key for force production--and fiber activation. With forced reps, on the other hand, you writhe around as you strain through full-range reps with help from your training partner. That's very inefficient and wastes considerable energy.

Basically, X Reps help you circumvent nervous system failure for an extra anabolic surge at the end of a set, while forced reps waste a lot of nervous energy as you push through weak areas of the stroke with imprecise unloading (pushing or pulling from your partner). That's why trainees who use a lot of forced reps tend to get tremors after training--they overstress the nervous system, which can quickly lead to overtraining. In fact, much of X Reps' superiority over forced reps is due to their short stroke, as opposed to full-stroke forced reps, and the fact that X Reps focus energy on the point in the stroke where maximum force generation can occur--and that means you get extra fast-twitch fiber stimulation (more on that in a moment).

Then there's the bodybuilder who suggested that resting 10 seconds between sets should do the same or better things than X Reps because a brief rest allows fatigue-product dissipation and ATP regeneration. Ah, yes, the old rest/pause technique. We've gotten some decent gains with a variation we call double drops, where we do a set to failure, reduce the weight, which acts as a brief rest, do another set to failure, reduce the weight again, and do a final set. That can produce some muscle burn and a good pump; the problem is, nervous system failure is still stopping you on each of those sets too. Not one is taking the muscle past failure to fully stress the high-threshold motor units--more fast-twitch growth fibers--the way X Reps do.

With rest/pause or double drops you simply stop each set too soon, before you fully stress enough of the fastest-growing fast-twitch fibers. As the size principle of muscle fiber recruitment states, you recruit the low-threshold motor units first in a set, followed by the mediums, followed by the high-threshold motor units. Notice that those last reps are the ones that are hitting your high-powered fast-twitch fibers, but as soon as you reach that level and start hammering on them, your nervous system craps out, forcing you to stop the set. So those key growth fibers get very little stimulation. Do another set, and the same thing happens, although you may get a few more fast-twitch fibers involved--or maybe not.

Now try this: When you can't do another full rep on your overhead presses, lower the bar or dumbbells or machine lever arm to about ear level and pulse up and down at that max-force-generation point. You'll continue recruiting fast-twitch fibers right at the sweet spot. You'll feel it happening, and you should get some new progress in only a few workouts.

If you're looking for some startling new gains, forget forced reps and straight-set volume training. Give X-Rep training a try on at least a few exercises at your next workout. It could be the bodybuilding bomb you're looking for that can significantly reduce your time in the gym. In other words, it's serious time-bomb training!

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

--------------------------------------------------------------------
If you know someone who would benefit from Supplement
Updates, Diet Tips and Special Offers from the IRON MAN Magazine Online Newsletter, forward them this page
or tell them to sign up for the Free Training Newsletter at the IRON MAN Magazine Homepage.

(Click Here to Order Now)

You will need Adobe Acrobat reader available for free here: