Readers of our “Train, Eat, Grow” series in IRON MAN know that we train for a photo shoot every year for the magazine. Most of our training revolves around that annual summer photo shoot, and in the past the date has usually been early to mid August. This year was different, as we stumbled onto a training method that got us into our best shapes ever almost an entire month early--and with less training than ever before. We did our photo shoot July 1—and we had more size and muscularity than ever before.

It all started in mid May when a few articles from different authors came across our desks that discussed the muscle-building benefits of isometric holds. We tried some of the recommendations, but quickly found that using some movement instead of static contractions felt more effective. That made sense because dynamic movement is much better at forcing the muscles to work harder and get passed neuromuscular failure (it's your nervous system that craps out at the end of a set, not your muscles). We used the technique, which we've christened X Reps, at the end of a regular set to failure, and the results we achieved in just one month with this new method were nothing short of astounding!

Once we started using X Reps at the "sweet spot" of each exercise, our gains started piling up fast. We were ready for our photo shoot an entire month before our target date. We were both bigger and leaner than ever, and all this was accomplished while actually reducing our overall workload. What's even better is that now, three months after our photo shoot, we're both still very close to our peak conditions because we've continued to use X Reps (and eat fairly clean, although not as strictly as our ripping phase). That's with another small decrease in training volume too. Needless to say, we're very excited.

If you want to try X Reps on an exercise, give them a go on Smith machine incline presses (or other machine press). When you hit failure, get the bar back up to just below the middle of the stroke, where you have some stretch in your upper pecs, and do pulses to failure. (Note: Each exercise has a specific point along its stroke that's best for X Reps. There's more on that in the Ultimate Mass Workout eBook:

We talk more about X-Rep mechanics in the October 2004 IRON MAN, which is on newsstands now, or you can get that same issue online now in PDF format here.

Once you've tried X-Rep training, let us know what you think.For us it appears that each X-Rep set is about two to three timesas effective as a normal set to failure.

Visit our photogallery for some of our before and after pictures during our X-Rep training.

The X-Files are not intended as training advice for everyone. You must consult your physician before beginning any diet or training program. You may forward this email to as many friends as you want, but do not photocopy or reprint this report in any format without the written permission of the copyright holder.

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