X Files Archives - Page 3 of 40

Mass-in-a-Flash Transformation: How to Get Explosive Growth

Q: Okay, your before and after photos at X-Rep.com are unreal. I can’t believe you made those changes in only one month, and my friends say you used drugs. What’s the truth? How did you do it, what kind of training did you do, and were drugs involved? Please be honest.

A: Trust us, no drugs were involved. Truth: Jonathan is a drug-free for life bodybuilder and Steve experimented with 5 milligrams of Dianabol once a day back in his early 20s—but after three weeks of dreams that his liver would explode, he stopped. BTW, he saw no visual improvement during those 3 weeks on that dosage.

[Read more…]

Use Tension Overload to Shock New Muscle Growth

Q: I got your 4X Mass Workout and am already growing with TORQ [Tension-Overload Repetition Quantity]. You discuss Mr. America Doug Brignole, his version, and how he uses drop sets on the last set. You don’t mention that with your version [30-20-15 reps]. Should I do drops on the last round of TORQ?

A: Doug has been at this bodybuilding thing for decades—and even he is still learning and experimenting…

[Read more…]

Iso-TORQ First for a Muscle-Mass Burst

Q: I’ve been using the modified pre-exhaustion method every other workout [from the Pre-Ex 3X e-book]. I’m not supersetting; I just do the isolation exercise first for a 4X sequence, then I do the compound [midrange] exercise after that with 4X. I just got your 4X Mass Workout 2.0. I really like the high-rep [TORQ] idea. What do you think about using that [30-20-15 3X sequence] on the isolation exercise for modified pre-ex?

A: We speak from experience when we say this iso-TORQ method produces a crazy pump—and you’ll feel the target muscle on the big midrange move better than ever. This is one of our favorite super-growth stimulators. Get close to failure with 30 reps, rest 45 seconds, go to failure at 20; rest 45 seconds, go to failure for 15+ reps…

[Read more…]

Rep-Range Rise for New Muscle Size

Q: In 4X Mass Workout 2.0 you describe the high-rep [TORQ] method, going 30-20-15 in reps with short rests between. Sometimes I can’t get 30. Either I pick a weight that’s a little too heavy or I just fatigue too quickly. What should I do?

A: What you’re trying to do with TORQ—tension overload repetition quantity—is reach the upper area of the optimal hypertrophic tension time—60 to 90 seconds.

Most bodybuilder’s muscles aren’t used to that much fatigue, so they crap out early. (Don’t feel bad; you’ll get better at it as you GROW new muscle.)

[Read more…]

Muscle On, Bodyfat Gone

Q: I got your 4X Mass Workout 2.0. I love the [higher-rep] TORQ method and 4X combo workouts. I feel it working already to put some muscle on—the burn is intense. Question: I’m now trying to drop fat and build muscle, so will those [higher reps] help, or should I include negative-accentuated [X-centric] sets too?

A: Bodybuilders of yesteryear often used higher reps before contests for fat burning, but experts later said that was foolish. Why? Because high reps cannot “etch in” cuts. Or can they?…

[Read more…]

1 Set of 1 Exercise for More Cuts, Veins, and Size

Q: I’ve been using an X-centric set [lift in one second, lower in six] for every muscle and have noticed more cuts, veins, and I’m pretty sure more muscle size. I usually use it on the last set of a 4X sequence, but I’ve heard it’s better on the first set to get more of a warmup. Which is better, the X-centric set on the first or last set of 4X?

A: In a previous newsletter, we outlined how to use an X-centric set on the last set of a 4X sequence with The Ultimate Fat-to-Muscle Workout. We showed a lat routine with 4X on the first exercise.

[Read more…]

Ripped Abs: Your First 3 Steps

Q: I’m sick of being soft and blubbery. I really want to see my abs, but I’m not sure where to start. Do I just start working out harder and wait for them to appear? Please help.

A: When we get “soft and blubbery,” usually over the winter (Steve’s pic at left below), our first step to getting ripped abs for the warmer weather is to stop eating crap…

[Read more…]

Size and Shreds Now: Jacked Fat-to-Muscle Workout

Q: I know that the short rests between sets with 4X get your fat burning jacked with growth hormone. How can I use 4X in The Ultimate Fat-to-Muscle Workout for a double-whammy? Where would you suggest I put it, or should I use it at all?

A: The Ultimate Fat-to-Muscle Workout has you train each muscle group only once a week. That’s because you use heavy sets as well as X-centric and high reps for more fiber microtrauma—which encourages fat burning as well as muscle-fiber remodeling…

[Read more…]

Go Slow to Grow and Burn Fat

Q: I got your Quick-Start Muscle-Building Guide because I haven’t lifted in a few years. Fantastic info and it’s already working for me. On some exercises, you suggest lifting in 3 seconds and lower in 3 to help improve nerve force for strength. I’ve seen in many of your emails that you sometimes lift in 1 second and lower in 6. Should I try that? I think you said it helps burn fat, and I would love to see my abs sooner rather than later.

A: Lifting in 1 second and lowering in 6 is what we call X-centric, or Negative-Accentuated, training. It is a great FAT BURNER as well as MUSCLE BUILDER, but you shouldn’t use it just yet (more on why in a moment).

[Read more…]

Muscle-On, Fat-Off Eating—”Diet” Only 2 Days a Week

Q: I started cleaning up my diet shortly after New Year’s with your X-treme Lean Diet. I lost about 8 pounds of fat, but my losses have stalled. Should I reduce my portions again (I’ve done this twice already)? Or should I do more cardio? Any help would be appreciated. Abs and veins are the goals.

A: Fat loss is a long-term proposition if you want to retain as much muscle as possible. Losing two pounds a week is the most you should shoot for…

[Read more…]