• X Shop
  • Checkout

X-REP.COM

Dedicated to Your Physical Transformation

  • Home
  • About Us
  • X Shop
  • X Files
    • Latest Articles
    • FAQ
    • Ezine Archive
  • Testimonials
  • Contact Us
  • Gallery
  • Subscribe

One-Exercise 2-Way Blast for New Muscle Mass

Q: In a previous e-zine you mentioned combining two workouts with different bodyparts, such as chest and back with delts and arms. And you suggested using an X-centric set for each exercise in a Positions-of-Flexion routine. I was thinking about your first e-book, The Ultimate Mass Workout, which I.D.s the best exercise for each muscle. How about doing only those exercises, one regular set followed by an X-centric set? That way you focus on the ultimate exercise and get some power and density work as well as standard speed and slow-mo reps.

A: Sounds like a great plan. And you’re right: focusing on only ONE “best” exercise for each muscle would help you zero in and provide the most mass bang for your effort buck…

Jonathan Lawson decline presses -One-Exercise 2-Way Blast for New Muscle Mass

Plus, it would be faster than doing all three POF moves, each with X-centric.

Of course, you won’t get full stretch or complete contraction as you do with POF, but you do get semi-stretch and continuous tension if you avoid lockout on those exercises that provide bone support, like the top of a squat or decline bench press (two of the key Ultimate Exercises from UMW).

And if you ever want to do a full-body routine, that method—X-centric set followed by a standard set—with those exercises would be an excellent overall mass blast.

There is a full-body Ultimate Exercise Workout in the UMW e-book. To shorten it you may be able to eliminate the incline presses for upper chest, as decline presses have been shown to train upper chest as well as lower…

You may want to eliminate other exercises as well, depending on indirect work—for example, supported DB rows for mid-back. You get mid-back work with V-handle pulldowns for lats and DB upright rows for delts.

An alternative to the method you described would be to reverse it: Do your X-centric set first. Take your 12-to-15-rep max and lift in one second and lower in six—on EVERY rep…

The slow-mo negatives plus the long tension time of a minute provides an excellent “warmup” for the target muscle as well as major mass stimulation…

That enhanced blood flow and tension time you get from that first X-centric set can boost fiber activation on your second, standard set. On that, you should lift in one second and lower in three, known as the “power” tempo.

It’s another quick-hit workout to grow.

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

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


One Hormone Trick That Will DOUBLE Your Fat Loss

Don’t follow another fat-loss strategy until you’ve read this…

If you’re struggling to burn belly fat no matter how much cardio you do or how “clean” you eat, then listen up… Because you’re likely committing one of these 3 feminizing fat loss fails… And they’re killing any chance you have of achieving your most impressive physique to date. 

Even though these 3 Feminizing Fat Loss Fails have probably been a part of your fat-loss programs in the past, here’s the good news… They don’t have to define your fitness journey anymore because…

Starting today, you can take a revolutionary new approach to getting lean without damaging your metabolism, shriveling up your male hormones, or spending endless hours on the treadmill…”

–> Click here to discover the hormone trick that will turn your body into a fat-burning furnace.

Filed Under: X Files Tagged With: 2-way blast, belly fat burn, best exercise, blood-flow, fat loss, fiber activation, full-body workout, hormones, mass blast, muscle mass, new muscle mass, POF, positions of flexion, tension time, ultimate exercises, Ultimate Mass Workout, x-centric

:: Get the latest news and specials :: Sign Up for our Ezine!

Shopping Cart

Number of items in cart: 0

  • Your cart is empty.
  • Total: $0.00
  • Checkout

Log In

Copyright © 2025 · X-Rep.com