Do you do every set the same way? You know, same rep tempo, same hand spacing same rest between sets?
Our motto is “change to gain” because it takes something unique to add more mass to your physique. Here’s a good example of making a change on each set. On seated biceps concentration curls…
Set 1: Do this set with supination—that is, start with your arm braced against your inner thigh, palm facing back at the bottom, then twist your palm to face up as you curl. At the top, your little finger should be higher than your thumb at peak contraction…
Set 2: Do all reps with your palm up—in that supinated position. In other words, don’t twist your hand.
Set 3: Go back to supinating, but do your concentration curls standing—Arnold style. He was also a big fan of supinating his hand—and he built some incredible biceps. So did Jonathan; here’s a pic of him doing the standing version…
You can also change each set for hand or foot placement on some exercises. For instance, on the calf machine, start with your feet out wide for a set, and move them in a few inches for each succeeding set until your feet are close together.
Another change-to-gain tactic is using different rep speeds. We’re big fans of X-centric sets—lifting in one second and lowering in six…
We will often do that on the first one or two sets of a 4X sequence. The remaining sets we’ll do in standard 1/3 speed.
With X-centric, the fast-but-controlled lifting engages a maximum number of muscle fibers; then the very SLOW lowering, or negative, stroke produces micro-trauma for fiber remodeling…
Plus, you ramp up fat burning, etching in new vascularity….
It’s why a top Ph.D. researcher on muscle growth says X-centric-style training is anabolic dynamite that results in
We want you to try this proven method, even if it’s just on one set for each muscle group (we will often use it on just the LAST set of a 4X sequence—and even that can have fierce fat-to-muscle effects). So here’s a special deal…
Get The X-centric Mass Workout e-book for only $9 HERE <==
In the X-centric e-book, we discuss Nautilus machine creator Arthur Jones’ experiments with pure-negative training. Here’s part of his conclusion:
It’s 20 hours after my sixth [negative] workout, and my upper arms have grown exactly a full inch, ‘cold’ measurement.
That’s right: A FULL INCH OF NEW ARM GROWTH IN ONLY SIX WORKOUTS. And he was in his 50s at the time…
You’ve got nothing to lose and plenty of muscle size, cuts and veins to gain.
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
www.X-Rep.com
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