Q: I just got your X-treme Lean e-book. I will start ripping it up soon for spring. Lots of great nutrition stuff and diets, but I didn’t even realize it all has a workout program. Is this workout better than the Fat-to-Muscle Workout? I’m trying to decide which one to use in a few weeks to kick in the cuts for spring.
A: The X-treme Lean High-Definition Workout is a 3-way split. It includes lower reps, 8-12, on a big exercise alternated with a high-rep set on an isolation move to give you that lean-machine edge. For example, for upper chest it’s…
Incline presses 1-2 x 8-10
Rest one minute
Incline cable flyes, 1 x 15-20
Rest one minute
Incline presses, 1 x 8-10 + X Reps
The rest periods and alternating between a lower-rep exercise and a high-rep occlusion move that blocks blood flow are designed to trigger a GROWTH HORMONE surge.
Remember, growth hormone not only amplifies other anabolic hormones like testosterone, it’s also a potent fat burner. That’s why this routine builds muscle AND burns fat fast.
If you train in a crowded gym, it may be difficult to alternate exercises. You’ll go from incline presses to incline cable flyes after a brief rest. Then when you go back to the inclines, someone will have stolen it, guaranteed.
In that case, Fat to Muscle might be a better choice. It has you use straight sets of lower reps, as well as higher reps on key exercises—but it also incorporates X-centric sets—lifting in one second and lowering in six….
It is a 4-way split, but as we said, you use straight sets so there isn’t a problem with equipment thievery. For example, the upper-chest workout is…
Incline presses, 3 x 9, 7, 4-6
Incline presses, 1 x 6-8 (X-centric)
There’s also middle/lower-chest work after each of the upper-pec routines above, and in The Fat-to-Muscle Workout you end with 2 high-rep sets of cable crossovers. That’s overall high-rep chest work that kicks up more GH. The X-centric work also does a good job at jolting GH.
One thing to keep in mind is that the programs in all of our e-books are templates. You can use them as listed, but we always suggest you experiment. Create an individualized program you can use to get huge.
Work in some 4X, pure negatives, etc. In other words, customize for cuts and size.
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
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