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X-infused Size Surge

Q: First, thank you for the Size Surge Workout program. I’ve gained seven solid pounds on it, and I’m not done yet. I may get 10 pounds after it’s all over. My question is, Can I do it again right away? I’ve read some of your other X-Rep e-books and would like to try an X-infused Size Surge the second time around to make it more intense and add more mass. Any suggestions in that area?

A: In our 3D Muscle Building e-book, we analyze Jonathan’s Size Surge program and retool the phase 1 workouts with X Reps on the appropriate exercises as well as multi-rep rest/pause and drop sets, so an X-infused Size Surge program already exists for you to easily follow.

It’s on pages 82-84 of the 3D e-book: The SS Phase 1 Mass F/X Program. We use the F/X designation because at one workout you train a muscle with max Force (power) and then when you work it again, you use multi-rep rest/pause for eXtended tension (density).

Let’s take the back workouts as an example. You train back on Monday and Friday, so Monday will be force (power) and Friday will be extended tension (density)…

Monday
Chins or pulldowns (X Reps), 2 x 9-12
Bent-over rows, 2 x 9-12

Nothing fancy, except you do end-of-set partials, or X Reps, near the turnaround on the second set of the first exercise to leapfrog nervous system failure, innervate more mass fibers, and activate growth hormone release. (Note: X Reps, as well as proper warm-up technique, are all explained in the 3D e-book.) Your next workout focuses on tension time to build that component of the key 2A mass fibers…

Friday
Chins or pulldowns (R/P), 1 x 9(6)(4)
Bent-over rows (R/P), 1 x 9(6)(4)

For the uninitiated, multi-rep rest/pause (R/P) is taking a weight that allows 9 reps. Go all out to failure, rest for 10 to 15 seconds, then take the same weight again and rep out. You should get around six reps; rest 10 to 15 seconds, then do one last all-out set, getting around four reps. Very intense, extremely effective at building the 2A fibers that are dominant in the biggest bodybuilders.

Jonathan Lawson's back, double biceps

It’s a similar force-extended tension setup for every major muscle on Monday and Friday. As you experienced, the original Size Surge phase 1 is the same workout on those two days. This new souped-up F/X version provides two different types of training to trigger more growth quickly.

What about the Wednesday F/X workout? It’s different too. At that workout, you hit deadlifts, calves, biceps, triceps, forearms, and abs—same as the original SS program—but you do a mix of power and density for most of those muscle groups. That’s because they get hit directly only once every week, so you need to attack both the power and endurance components. (You’ll look forward to this workout because your arms will pump up HUGE!)

Jonathan Lawson, dumbbell curls

You can simply make the above adjustments to the phase 1 SS program in The X-traordinary Size Surge Workout, or follow the F/X version outlined in 3D Muscle-Building. As you can see, it’s a BIG step up the ladder of intensity—for another blast of muscle immensity!

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

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

Regain Your Youthful, Sexual, Mental & Physical Vigor and Vitality

One of the most interesting read-me pages on Testosterone and other muscle-building hormones we’ve seen is The Truth About Testosterone.

It even talks about a fruit, a specific part, that can up your T naturally. Cranking up your testosterone will not only get you jacked in the gym, but in the bedroom too—not to mention help rip up your midsection as it ignites fat burning. If that interests you, there’s more from our colleague and registered dietician, HERE.

Bench Press Power

Q: I’m using the Size Surge program, and it’s absolutely fantastic. My only complaint is that I want my bench press power to go up faster. I’m not sure that the two work sets on the bench are enough to make that happen. What would you suggest?

A: Two work sets can be enough. During Jonathan’s original 10-week cycle, his bench went from 200 x 10 to 290 x 6. But to be fair, he was regaining some size and strength that he’d had previously. Still a spectacular increase. [Read more…]

#1 Mass-Building Discovery—Surprising Find

Q: You guys have contributed so much to my ability to build lots of muscle. I want to thank you. X Reps are fantastic. Positions of Flexion is great; I build most of my workouts around that full-range principle. You’ve also created 4X and negative-accentuated [X-centric] training. So what do you think is the best of the bunch, your #1 mass-building discovery over the years?

A: Out of all of our mass-building tactics, X Reps are probably the easiest to apply. Well, maybe “easiest” is the wrong word because when you use them correctly, X-Rep partials at the end of a set are brutal—they hurt, but they work. X Reps make any set three to five times more effective at packing on mass… [Read more…]

Moment of Bodybuilding Zen 18: Dorian Yates

Dorian Yates ushered in the mass-monster era of bodybuilding with his 1992 Mr. Olympia victory. Even the Mr. O before him, Lee Haney, who was massive in his own right, knew that Dorian was a new breed of sheer mass and density. [Read more…]

Warm-up Tactic to Trigger Bigger Muscle Gains

Q: Because of my work schedule, I can only train once a week, on Wednesdays. Can I make any gains with once-a-week training, or is it a lost cause??

A: It’s tough to make gains working out only once a week, but if you stress the muscles enough and you’re consistent, you should gradually see some results. [Read more…]

Synergize for Muscle Size

Q: First, your e-books are all fantastic. I have almost every one. I’m a bit old-school, so I print out the routines and put them in a 3-ring binder so I can thumb through and find the right routine one when I want a new routine. I’m a very big supporter of full-range Positions of Flexion. It makes total sense and has built lots of muscle for me. I’ve noticed that on some triceps routines you use close-grip bench presses as the big midrange move, while on others you pick decline extensions. Close-grip benches allow you to synergize better with other muscles, so shouldn’t that always be the big triceps midrange exercise?

A: Thanks for supporting our cause and your confidence in our programs. That’s a great idea, by the way—keeping all the workouts in a binder.

To answer your question, [Read more…]

Etch In Your Abs as You Pack On Muscle

Q: I just got Jonathan’s Size Surge e-book, and it looks great. I’m ready to try it. My problem is that I still need to lose some fat. I also have the X-centric Mass Workout, and that e-book says that negative-accentuated sets can help get rid of bodyfat. Can I do the Size Surge program, but instead of 2 all-out sets per exercise, do one of those sets in NA style for more fat burning? I really want to see my abs.

A: For those not familiar, negative-accentuated sets have you use one second on the positive stroke and six seconds on the negative. So on bench presses, you would lower to your chest in six seconds, then fire the bar off your chest to the arm’s-extended position in one second… [Read more…]

The Next BIG Thing for More Muscle Mass

Q: I just finished a six-week phase using the HIT workout with arm specialization [listed in the X-traordinary Arms e-book]. I made some good mass gains training each exercise with only one all-out set. I used my extra energy to blast my arms with more sets [with full Positions of Flexion] and got amazing gains using the different exercises at each arm workout. They’re looking big and full, and now I’m ready for a new program. Which one do you suggest after that 3D HIT Workout?

A: To clarify, on that 3D HIT Program listed in the X-Arms e-book you do full POF for each bodypart, but only one all-out set in each position. For example, for quads, you do squats (midrange), sissy squats (stretch), and leg extensions (contracted), each getting a warmup set or two and then only ONE mass-kicking set to exhaustion… [Read more…]

Bigger Muscles Now: 4X FirePower

Q: I’ve read about your 4X mass-building method in a few of your newsletters. I find it hard to believe that I can build bigger muscles doing only one exercise per bodypart for four quick sets with only the last set to failure. Will that really work?

A: You misunderstood the concept—we probably should’ve been more clear. Unless you’re a beginner, you should do more than one exercise in 4X style per bodypart. We mistakenly assumed that readers know we use Positions-of-Flexion mass training, which works a muscle through its midrange, stretch, and contracted positions. That usually requires THREE exercises per bodypart… [Read more…]