• Shop
  • Checkout
  • My Account

X-REP.COM

Dedicated to Your Physical Transformation

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

Your Best Mass-Building Exercises (not what you think)

Your Best Mass-Building Exercises (not what you think)

Q: I can never decide whether to use dumbbells or a barbell for my bench presses. My training partner even argues about bent-over rows. He likes dumbbells and I like a barbell. How do we know which are the best mass-building exercises?

A: Well, when it comes to any type of bench press, dumbbells allow a fuller range of motion, less shoulder stress and a more natural movement…

HOWEVER, [Read more…]

Filed Under: X Files Tagged With: barbells vs dumbbells, best mass-building exercises, eat the fat off, get ripped, Harvard research, mass building, pre-ex 3x, pre-ex 3x mass workout, pre-exhaustion, range of motion

Ultimate Mass Finisher: One Extra Growth Set

Ultimate Mass Finisher: One Extra Growth Set

Q: Your Positions-of-Flexion mass training has added 7 pounds of muscle to my body in two months! I’ve been using my favorite variations, like modified Pre-Ex and Pre-Ex 3X when possible. Change to gain, as you guys say. Great stuff. What about adding a ultimate mass finisher set? Is that something I should do to increase my size gains?

A: Yes, and we’ll give you one of the best ultimate mass finisher techniques we’ve discovered. But first a quick review—to build the suspense… [Read more…]

Filed Under: X Files Tagged With: belly fat burn, growth, innervation, modified pre-ex, occlusion, POF, positions of flexion, pre-ex 3x, size building, stretch overload, synergy, ultimate mass finisher

Moment of Bodybuilding Zen 26: Doug Brignole, 59-year-old Mr. Universe

Moment of Bodybuilding Zen 26: Doug Brignole, 59-year-old Mr. Universe

Our friend and colleague Doug Brignole just won the 2019 Drug-Free Mr. Universe Open division at age 59. Very impressive [photo courtesy of Doug Brignole ]… [Read more…]

Filed Under: X Files Tagged With: biotrust, bodybuilding zen, Brad Schoenfeld, Doug Brignole, drug-free, European Journal of Sports Science, free probiotics, free supplements, gas, growth threshold, high-rep, higher-rep training, mass building, mr. universe, power-density, pro-x10, probiotics, Super TORQ, tension-overload repetition quantity, TORQ, zen

Multi-Hit Mass Workouts

Multi-Hit Mass Workouts

Q: I’m new to your Positions-of-Flexion mass training, but it makes a lot of sense. I just got the POF e-book 3D Muscle Building, and I’ve tried most of the bodypart routines. Massive pump! Should I always use that exercise order—midrange, stretch, then contracted—for best muscle-size gains?

A: We used to never stray from that order because of the proven size-building synergy—but as you may have noticed in our newsletters, we’ve found order change can trigger new MASS gains. Let’s look at the standard order first… [Read more…]

Filed Under: X Files

Feel Your Muscles Grow

Feel Your Muscles Grow

Q: Your 4X training is fantastic. It has me growing again, and it’s perfect with 3-way POF. My question is about muscle feel. How important is it to feel your muscles working for size increases? I ask because I have trouble feeling some body parts, like shoulders and chest.

A: We believe it’s EXTREMELY important to feel your muscles working; if you don’t, you may be using other muscle groups to move the weight or simply not innervating enough muscle fibers for a big anabolic response. [Read more…]

Filed Under: X Files Tagged With: 4x training, anabolic response, bodyweight training, feel your muscles, growth fibers, Jim Stoppani, mike mentzer, muscle growth, muscle-protein synthesis, POF, ray mentzer, strength, time under tension, tut, x-centric

Density Overload: Make Your Muscle Growth Explode

Density Overload: Make Your Muscle Growth Explode

Q: I gained 5 pounds of solid muscle when I moved to mostly 4X mass training for every bodypart. Then I shifted to Pre-Ex 3X whenever I could, or modified pre-ex when the gym was crowded, and I put on another three pounds with more vascularity. I’m loving your density methods. What can I do now for another change? I don’t want to go back to heavy training but I will if you think it’s a good idea. I’m just looking to explode with more crazy muscle mass.

A: We’ve got something you can experiment with that we’ve had some excellent success with in the past. It’s a unique DOUBLE modified pre-ex mass builder—you superset the contracted-position exercise with the stretch-position move FIRST, using a 3X sequence. Take 45 seconds between supersets… [Read more…]

Filed Under: X Files Tagged With: 4x mass training, DEA, density overload, DHS, explode, FBI, mass builder, mass-building manual, Mike Gillette, modified pre-ex, muscle growth, muscle mass, pre-ex, pre-ex 3x, tough mother effer, TSA

Moment of Bodybuilding Zen 25: Arnold’s Comeback

Moment of Bodybuilding Zen 25: Arnold’s Comeback

Arnold was arguably the greatest bodybuilder ever, but when he came out of retirement in 1980 to enter the Mr. Olympia in Australia, many thought he tarnished his legend status… [Read more…]

Filed Under: X Files Tagged With: 1980 Mr. Olympia, 3d power pyramid, arnold, arnold schwarzenegger, Australia, biotrust protein, bodybuilder, bodybuilding zen, freak physique, free protein, free supplements, George Butler, hypertrophy, legend, mr. olympia, pure-positions stx, sissy squats, slow-twitch exhaustion, stretch overload

Power-Pump: Combo to Grow More Muscle

Power-Pump: Combo to Grow More Muscle

Q: I recently went from training heavy on everything to [moderate-weight] 4X. I’m convinced that it’s genius. I gained four pounds in two weeks. My question is, What do you think of doing the first set heavy with low reps, then do a 3X after? That should get both size factors, right?

A: That’s a great variation. Of course, it’ll take a bit longer because you have to do some warmup sets. Then you do your heavy set, followed by a 3X sequence. We have a similar power-pump style of strategy in The Ultimate Power-Density Mass Workout…

In the Basic Workout, you do one exercise per bodypart. For example, for midback you do this: [Read more…]

Filed Under: X Files Tagged With: 3x, 4X, actin, basic workout, combo to grow, deadlift, full-range pof, growth fibers, heavy pyramids, myofibrils, myosin, power-density, power-pump, sarcoplasm, sequential flow method, stretch overload, tight hips, unlock your hips

First-Set Trick for Muscle Mass

First-Set Trick for Muscle Mass

Q: I’m loving your 4X mass method. I’ve been using it for only three weeks, and I already feel bigger and look fuller. The scale says I’ve put on three pounds, but it looks like more than that. I feel pumped all the time. Anyway, I’m wondering if I should do a warmup set before I jump into 4X for an exercise. If not on all 3 exercises in Positions of Flexion, maybe just the first one will do the trick since it’s compound [or midrange], like squats.

A: Keep in mind that with 4X mass training, you’re using the same MODERATE weight from the first set to the last. In most cases you shouldn’t need a warmup set because your first in the sequence is fairly easy—you don’t go to failure… [Read more…]

Filed Under: X Files Tagged With: 4x mass method, blood-flow, bodyweight training, fiber activation, muscle mass, muscle-protein synthesis, negative-accentuated, subfailure, trick for more muscle, x-centric

Big-and-Ripped Tips: Size Surge, Fat Purge

Big-and-Ripped Tips: Size Surge, Fat Purge

Q: I’m really stoked about using the Size Surge program. A friend at my gym said he used it last winter and put on 12 pounds of muscle after only 8 weeks. My question is about burning fat while on the program. I don’t want to get fat, but I know I have to eat big to get big. You’ve said that X-centric [or negative-accentuated] sets can help burn more fat. Can I work those in somehow to Size Surge?

A: Absolutely! We try to use X-centric sets throughout the winter to help keep the lean machine revved so abs don’t completely disappear.

In fact, if you’re going to use the original heavy-training version of Size Surge—as opposed to the moderate-weight 4X version we’ve talked about—the X-centric sets will help you burn more fat AND expand the muscle sarcoplasm for extra mass. That’s important because heavy training tends to neglect that important anabolic “layer.” [Read more…]

Filed Under: X Files Tagged With: big and ripped, Casey Viator, Colorado Experiment, fat burning, fat loss, lose fat, muscle-building, negative-accentuated style, Size Surge, t-boosting, testosterone, Truth About Testosterone, x-centric

  • « Previous Page
  • 1
  • 2
  • 3
  • 4
  • …
  • 57
  • Next Page »

:: 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

  • Login / My Account

Copyright © 2019 · X-Rep.com