• X Shop
  • Checkout

X-REP.COM

Dedicated to Your Physical Transformation

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

Trouble with 10X on Chins

Jonathan Lawson doing chin-ups
.tb-button{color:#f1f1f1}.tb-button--left{text-align:left}.tb-button--center{text-align:center}.tb-button--right{text-align:right}.tb-button__link{color:inherit;cursor:pointer;display:inline-block;line-height:100%;text-decoration:none !important;text-align:center;transition:all 0.3s ease}.tb-button__link:hover,.tb-button__link:focus,.tb-button__link:visited{color:inherit}.tb-button__link:hover .tb-button__content,.tb-button__link:focus .tb-button__content,.tb-button__link:visited .tb-button__content{font-family:inherit;font-style:inherit;font-weight:inherit;letter-spacing:inherit;text-decoration:inherit;text-shadow:inherit;text-transform:inherit}.tb-button__content{vertical-align:middle;transition:all 0.3s ease}.tb-button__icon{transition:all 0.3s ease;display:inline-block;vertical-align:middle;font-style:normal !important}.tb-button__icon::before{content:attr(data-font-code);font-weight:normal !important}.tb-button__link{background-color:#444;border-radius:0.3em;font-size:1.3em;margin-bottom:0.76em;padding:0.55em 1.5em 0.55em} .tb-button[data-toolset-blocks-button="fb4db8b60f5f896dbf24cdca3137c2f4"] { text-align: center; } .tb-button[data-toolset-blocks-button="fb4db8b60f5f896dbf24cdca3137c2f4"] .tb-button__link { background-color: rgba( 6, 147, 227, 1 );color: rgba( 255, 255, 255, 1 );box-shadow: 5px 5px 10px 0 rgba( 0, 0, 0, 0.5 );font-weight: bold;color: rgba( 255, 255, 255, 1 ); } .tb-button[data-toolset-blocks-button="fb4db8b60f5f896dbf24cdca3137c2f4"] .tb-button__icon { font-family: dashicons; } .tb-button{color:#f1f1f1}.tb-button--left{text-align:left}.tb-button--center{text-align:center}.tb-button--right{text-align:right}.tb-button__link{color:inherit;cursor:pointer;display:inline-block;line-height:100%;text-decoration:none !important;text-align:center;transition:all 0.3s ease}.tb-button__link:hover,.tb-button__link:focus,.tb-button__link:visited{color:inherit}.tb-button__link:hover .tb-button__content,.tb-button__link:focus .tb-button__content,.tb-button__link:visited .tb-button__content{font-family:inherit;font-style:inherit;font-weight:inherit;letter-spacing:inherit;text-decoration:inherit;text-shadow:inherit;text-transform:inherit}.tb-button__content{vertical-align:middle;transition:all 0.3s ease}.tb-button__icon{transition:all 0.3s ease;display:inline-block;vertical-align:middle;font-style:normal !important}.tb-button__icon::before{content:attr(data-font-code);font-weight:normal !important}.tb-button__link{background-color:#444;border-radius:0.3em;font-size:1.3em;margin-bottom:0.76em;padding:0.55em 1.5em 0.55em} .tb-button[data-toolset-blocks-button="1a34e7fa9774fe76e295fc16bdd6b0f4"] { text-align: center; } .tb-button[data-toolset-blocks-button="1a34e7fa9774fe76e295fc16bdd6b0f4"] .tb-button__link { background-color: rgba( 9, 90, 138, 1 );color: rgba( 255, 255, 255, 1 );box-shadow: 5px 5px 10px 0 rgba( 0, 0, 0, 0.5 );font-weight: bold;color: rgba( 255, 255, 255, 1 ); } .tb-button[data-toolset-blocks-button="1a34e7fa9774fe76e295fc16bdd6b0f4"] .tb-button__icon { font-family: dashicons; } @media only screen and (max-width: 781px) { .tb-button{color:#f1f1f1}.tb-button--left{text-align:left}.tb-button--center{text-align:center}.tb-button--right{text-align:right}.tb-button__link{color:inherit;cursor:pointer;display:inline-block;line-height:100%;text-decoration:none !important;text-align:center;transition:all 0.3s ease}.tb-button__link:hover,.tb-button__link:focus,.tb-button__link:visited{color:inherit}.tb-button__link:hover .tb-button__content,.tb-button__link:focus .tb-button__content,.tb-button__link:visited .tb-button__content{font-family:inherit;font-style:inherit;font-weight:inherit;letter-spacing:inherit;text-decoration:inherit;text-shadow:inherit;text-transform:inherit}.tb-button__content{vertical-align:middle;transition:all 0.3s ease}.tb-button__icon{transition:all 0.3s ease;display:inline-block;vertical-align:middle;font-style:normal !important}.tb-button__icon::before{content:attr(data-font-code);font-weight:normal !important}.tb-button__link{background-color:#444;border-radius:0.3em;font-size:1.3em;margin-bottom:0.76em;padding:0.55em 1.5em 0.55em}.tb-button{color:#f1f1f1}.tb-button--left{text-align:left}.tb-button--center{text-align:center}.tb-button--right{text-align:right}.tb-button__link{color:inherit;cursor:pointer;display:inline-block;line-height:100%;text-decoration:none !important;text-align:center;transition:all 0.3s ease}.tb-button__link:hover,.tb-button__link:focus,.tb-button__link:visited{color:inherit}.tb-button__link:hover .tb-button__content,.tb-button__link:focus .tb-button__content,.tb-button__link:visited .tb-button__content{font-family:inherit;font-style:inherit;font-weight:inherit;letter-spacing:inherit;text-decoration:inherit;text-shadow:inherit;text-transform:inherit}.tb-button__content{vertical-align:middle;transition:all 0.3s ease}.tb-button__icon{transition:all 0.3s ease;display:inline-block;vertical-align:middle;font-style:normal !important}.tb-button__icon::before{content:attr(data-font-code);font-weight:normal !important}.tb-button__link{background-color:#444;border-radius:0.3em;font-size:1.3em;margin-bottom:0.76em;padding:0.55em 1.5em 0.55em} } @media only screen and (max-width: 599px) { .tb-button{color:#f1f1f1}.tb-button--left{text-align:left}.tb-button--center{text-align:center}.tb-button--right{text-align:right}.tb-button__link{color:inherit;cursor:pointer;display:inline-block;line-height:100%;text-decoration:none !important;text-align:center;transition:all 0.3s ease}.tb-button__link:hover,.tb-button__link:focus,.tb-button__link:visited{color:inherit}.tb-button__link:hover .tb-button__content,.tb-button__link:focus .tb-button__content,.tb-button__link:visited .tb-button__content{font-family:inherit;font-style:inherit;font-weight:inherit;letter-spacing:inherit;text-decoration:inherit;text-shadow:inherit;text-transform:inherit}.tb-button__content{vertical-align:middle;transition:all 0.3s ease}.tb-button__icon{transition:all 0.3s ease;display:inline-block;vertical-align:middle;font-style:normal !important}.tb-button__icon::before{content:attr(data-font-code);font-weight:normal !important}.tb-button__link{background-color:#444;border-radius:0.3em;font-size:1.3em;margin-bottom:0.76em;padding:0.55em 1.5em 0.55em}.tb-button{color:#f1f1f1}.tb-button--left{text-align:left}.tb-button--center{text-align:center}.tb-button--right{text-align:right}.tb-button__link{color:inherit;cursor:pointer;display:inline-block;line-height:100%;text-decoration:none !important;text-align:center;transition:all 0.3s ease}.tb-button__link:hover,.tb-button__link:focus,.tb-button__link:visited{color:inherit}.tb-button__link:hover .tb-button__content,.tb-button__link:focus .tb-button__content,.tb-button__link:visited .tb-button__content{font-family:inherit;font-style:inherit;font-weight:inherit;letter-spacing:inherit;text-decoration:inherit;text-shadow:inherit;text-transform:inherit}.tb-button__content{vertical-align:middle;transition:all 0.3s ease}.tb-button__icon{transition:all 0.3s ease;display:inline-block;vertical-align:middle;font-style:normal !important}.tb-button__icon::before{content:attr(data-font-code);font-weight:normal !important}.tb-button__link{background-color:#444;border-radius:0.3em;font-size:1.3em;margin-bottom:0.76em;padding:0.55em 1.5em 0.55em} } 

Q: I’ve been hitting it heavy for a few months, so I’m planning to switch to your 10×10 Mass Workout for a few weeks. I’ve done two workouts so far with 10X, and it feels great so far, and the pump is awesome. One problem I have is chins—there’s just no way I can do 10 sets of 10 reps with only 30 seconds of rest between. I know I can do pulldowns instead, but I believe chins are the superior back builder. Any suggestions?

A: You have a few choices. Famous Hollywood trainer, Vince “Iron Guru” Gironda, favored 8×8. You could try that instead of 10×10. Vince called that his “honest” muscle-building workout, and his trainees’ muscles got bigger, fuller shapes with 8×8.

Jonathan Lawson doing chin-ups

One of the most famous proponents of the 10×10 method was our colleague, Olympic coach, and muscle-size-and-strength expert the late Charles Poliquin. Here was his advice to those who couldn’t manage 10×10 on chins…

The law of repeated efforts will enable you to develop the work capacity to perform all 10 sets… Start at 10 sets of 5 reps as your first goal so that you can accumulate volume. Then progress to 10 sets of 6, and so on.

So once you get all 10 sets—or almost all—for 5 reps, add a rep at our next workout so you attempt 10×6. Keep striving to bump up your rep count…

Also, there’s no hard-and-fast rule that 30 seconds is the ideal between-sets rest. You can use 45 seconds or even one minute. For sarcoplasmic-expansion stress—building the energy fluid in the fibers—which is what 10×10 is all about, one minute should be the limit…

As for your comment that chins are better than pulldowns, maybe not better—just different. Pulldowns allow you to angle your torso for a unique lat-fiber hit. There’s really no way to angle your torso on chins to vary the stress on your back…

Lat pulldowns

To get a best-of-both worlds double hit, you could start a 10×10 sequence on chins, and when you can no longer get 10, move to pulldowns. You’ll have to experiment with the poundage so that your first set of pulldowns isn’t too easy but also not close to failure…

Say your chins go something like 10, 10, 10, 9. That’s four sets. Rest 30 seconds, then move to pulldowns. Your reps should go something like 10, 10, 10, 9, 9, 8. And your lats will be thoroughly pumped from hitting two slightly different angles of pull. It’s a great double attack to get your back jacked…

Jonathan Lawson flexing his back and arms outside

Feel the Pump and See Results from 10×10

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

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


Recommended

Mass-Building Lessons From the Master Trainer

Vince Gironda - Master Trainer

Vince Gironda was the Iron Guru, a bodybuilding legend ahead of his time. His most famous pupil in the bodybuilding world was the very first Mr. Olympia Larry Scott, and he also trained many Hollywood stars back in the day, like Clint Eastwood, and even Arnold consulted with him and was a fan (even though Vince told Arnold that he was a “fat f**k” when he first arrived in the U.S.).

Many of Vince’s mass-building tricks and methods have been forgotten, buried by information and misinformation overload on the Internet, but now you can find them all, his true methods, in this must-have, 330-page Vince Gironda e-book anthology…

You get everything from “Train 21 Rest 7” to 10-8-6-15 to Vince’s Stone Age Nutrition, the 8×8 method and program and much, much more (remember, it’s 330 pages). And it’s on sale at a discount for a limited time: Simply use the code GIRONDA20 at checkout for an extra 20 percent off.

Vince Gironda: Legend & Myth (300-page anthology + many bonus gifts and programs) HERE

Learn From the Iron Guru

Filed Under: X Files Tagged With: 10x, 10x10, 8x8, back exercises, back workout, Charles Poliquin, Hollywood trainer, honest workout, iron guru, muscle pump, olympic coach, pump, sarcoplasmic expansion, vince gironda

10 Minutes per Muscle Is All It Takes

Faildo crossovers ripped
.tb-button{color:#f1f1f1}.tb-button--left{text-align:left}.tb-button--center{text-align:center}.tb-button--right{text-align:right}.tb-button__link{color:inherit;cursor:pointer;display:inline-block;line-height:100%;text-decoration:none !important;text-align:center;transition:all 0.3s ease}.tb-button__link:hover,.tb-button__link:focus,.tb-button__link:visited{color:inherit}.tb-button__link:hover .tb-button__content,.tb-button__link:focus .tb-button__content,.tb-button__link:visited .tb-button__content{font-family:inherit;font-style:inherit;font-weight:inherit;letter-spacing:inherit;text-decoration:inherit;text-shadow:inherit;text-transform:inherit}.tb-button__content{vertical-align:middle;transition:all 0.3s ease}.tb-button__icon{transition:all 0.3s ease;display:inline-block;vertical-align:middle;font-style:normal !important}.tb-button__icon::before{content:attr(data-font-code);font-weight:normal !important}.tb-button__link{background-color:#444;border-radius:0.3em;font-size:1.3em;margin-bottom:0.76em;padding:0.55em 1.5em 0.55em} .tb-button[data-toolset-blocks-button="fb4db8b60f5f896dbf24cdca3137c2f4"] { text-align: center; } .tb-button[data-toolset-blocks-button="fb4db8b60f5f896dbf24cdca3137c2f4"] .tb-button__link { background-color: rgba( 6, 147, 227, 1 );color: rgba( 255, 255, 255, 1 );box-shadow: 5px 5px 10px 0 rgba( 0, 0, 0, 0.5 );font-weight: bold;color: rgba( 255, 255, 255, 1 ); } .tb-button[data-toolset-blocks-button="fb4db8b60f5f896dbf24cdca3137c2f4"] .tb-button__icon { font-family: dashicons; } .tb-button{color:#f1f1f1}.tb-button--left{text-align:left}.tb-button--center{text-align:center}.tb-button--right{text-align:right}.tb-button__link{color:inherit;cursor:pointer;display:inline-block;line-height:100%;text-decoration:none !important;text-align:center;transition:all 0.3s ease}.tb-button__link:hover,.tb-button__link:focus,.tb-button__link:visited{color:inherit}.tb-button__link:hover .tb-button__content,.tb-button__link:focus .tb-button__content,.tb-button__link:visited .tb-button__content{font-family:inherit;font-style:inherit;font-weight:inherit;letter-spacing:inherit;text-decoration:inherit;text-shadow:inherit;text-transform:inherit}.tb-button__content{vertical-align:middle;transition:all 0.3s ease}.tb-button__icon{transition:all 0.3s ease;display:inline-block;vertical-align:middle;font-style:normal !important}.tb-button__icon::before{content:attr(data-font-code);font-weight:normal !important}.tb-button__link{background-color:#444;border-radius:0.3em;font-size:1.3em;margin-bottom:0.76em;padding:0.55em 1.5em 0.55em} .tb-button[data-toolset-blocks-button="1a34e7fa9774fe76e295fc16bdd6b0f4"] { text-align: center; } .tb-button[data-toolset-blocks-button="1a34e7fa9774fe76e295fc16bdd6b0f4"] .tb-button__link { background-color: rgba( 9, 90, 138, 1 );color: rgba( 255, 255, 255, 1 );box-shadow: 5px 5px 10px 0 rgba( 0, 0, 0, 0.5 );font-weight: bold;color: rgba( 255, 255, 255, 1 ); } .tb-button[data-toolset-blocks-button="1a34e7fa9774fe76e295fc16bdd6b0f4"] .tb-button__icon { font-family: dashicons; } @media only screen and (max-width: 781px) { .tb-button{color:#f1f1f1}.tb-button--left{text-align:left}.tb-button--center{text-align:center}.tb-button--right{text-align:right}.tb-button__link{color:inherit;cursor:pointer;display:inline-block;line-height:100%;text-decoration:none !important;text-align:center;transition:all 0.3s ease}.tb-button__link:hover,.tb-button__link:focus,.tb-button__link:visited{color:inherit}.tb-button__link:hover .tb-button__content,.tb-button__link:focus .tb-button__content,.tb-button__link:visited .tb-button__content{font-family:inherit;font-style:inherit;font-weight:inherit;letter-spacing:inherit;text-decoration:inherit;text-shadow:inherit;text-transform:inherit}.tb-button__content{vertical-align:middle;transition:all 0.3s ease}.tb-button__icon{transition:all 0.3s ease;display:inline-block;vertical-align:middle;font-style:normal !important}.tb-button__icon::before{content:attr(data-font-code);font-weight:normal !important}.tb-button__link{background-color:#444;border-radius:0.3em;font-size:1.3em;margin-bottom:0.76em;padding:0.55em 1.5em 0.55em}.tb-button{color:#f1f1f1}.tb-button--left{text-align:left}.tb-button--center{text-align:center}.tb-button--right{text-align:right}.tb-button__link{color:inherit;cursor:pointer;display:inline-block;line-height:100%;text-decoration:none !important;text-align:center;transition:all 0.3s ease}.tb-button__link:hover,.tb-button__link:focus,.tb-button__link:visited{color:inherit}.tb-button__link:hover .tb-button__content,.tb-button__link:focus .tb-button__content,.tb-button__link:visited .tb-button__content{font-family:inherit;font-style:inherit;font-weight:inherit;letter-spacing:inherit;text-decoration:inherit;text-shadow:inherit;text-transform:inherit}.tb-button__content{vertical-align:middle;transition:all 0.3s ease}.tb-button__icon{transition:all 0.3s ease;display:inline-block;vertical-align:middle;font-style:normal !important}.tb-button__icon::before{content:attr(data-font-code);font-weight:normal !important}.tb-button__link{background-color:#444;border-radius:0.3em;font-size:1.3em;margin-bottom:0.76em;padding:0.55em 1.5em 0.55em} } @media only screen and (max-width: 599px) { .tb-button{color:#f1f1f1}.tb-button--left{text-align:left}.tb-button--center{text-align:center}.tb-button--right{text-align:right}.tb-button__link{color:inherit;cursor:pointer;display:inline-block;line-height:100%;text-decoration:none !important;text-align:center;transition:all 0.3s ease}.tb-button__link:hover,.tb-button__link:focus,.tb-button__link:visited{color:inherit}.tb-button__link:hover .tb-button__content,.tb-button__link:focus .tb-button__content,.tb-button__link:visited .tb-button__content{font-family:inherit;font-style:inherit;font-weight:inherit;letter-spacing:inherit;text-decoration:inherit;text-shadow:inherit;text-transform:inherit}.tb-button__content{vertical-align:middle;transition:all 0.3s ease}.tb-button__icon{transition:all 0.3s ease;display:inline-block;vertical-align:middle;font-style:normal !important}.tb-button__icon::before{content:attr(data-font-code);font-weight:normal !important}.tb-button__link{background-color:#444;border-radius:0.3em;font-size:1.3em;margin-bottom:0.76em;padding:0.55em 1.5em 0.55em}.tb-button{color:#f1f1f1}.tb-button--left{text-align:left}.tb-button--center{text-align:center}.tb-button--right{text-align:right}.tb-button__link{color:inherit;cursor:pointer;display:inline-block;line-height:100%;text-decoration:none !important;text-align:center;transition:all 0.3s ease}.tb-button__link:hover,.tb-button__link:focus,.tb-button__link:visited{color:inherit}.tb-button__link:hover .tb-button__content,.tb-button__link:focus .tb-button__content,.tb-button__link:visited .tb-button__content{font-family:inherit;font-style:inherit;font-weight:inherit;letter-spacing:inherit;text-decoration:inherit;text-shadow:inherit;text-transform:inherit}.tb-button__content{vertical-align:middle;transition:all 0.3s ease}.tb-button__icon{transition:all 0.3s ease;display:inline-block;vertical-align:middle;font-style:normal !important}.tb-button__icon::before{content:attr(data-font-code);font-weight:normal !important}.tb-button__link{background-color:#444;border-radius:0.3em;font-size:1.3em;margin-bottom:0.76em;padding:0.55em 1.5em 0.55em} } 

Q: After reading some of your previous newsletters, I’ve been thinking about trying your 10×10 method. It sounds good, except I can’t get myself to accept using such a light weight. Will that really build muscle? I bench 300 pounds for a single, so that means I should use 180 pounds for 10×10. Man, how can that work?

A: You’re falling for the old the-heavier-you-go-the-more-you-grow myth. It’s been ingrained in all of us, but once you understand how muscle mass is created, you’ll know that you can build a lot of size with more moderate poundages and short rests—like with 10×10 or 4X… [Read more…]

Filed Under: X Files Tagged With: 10x10, atp, biotrust, free protein, free supplements, glycogen, john hansen, low-carb protein, moderate weight workouts, Mr. Natural Olympia, pumped, ripped, sarcoplasm, sarcoplasmic size, squats, super size, tension time

Solving the Big-Muscle Puzzle

Jonathan Lawson doing dumbell shrugs

Q: Thank you for clearing up the muscle-growth mystery for me. I always believed in going heavier and heavier to get bigger. Now I know that’s only a small part of the puzzle. Working in the 4X method, X Reps, drop sets, and even some of your high-rep TORQ sets has already gotten me bigger in just a few weeks. My question is, Do you think some people get a better size response from power training and others get more size from density [endurance] work?

A: Absolutely. As we mentioned in a previous newsletter, the BIGGEST powerlifters don’t train for sarcoplasmic (endurance fluid) expansion yet have good muscle size. That’s because they were big dudes in the first place, which may signify more myofibril-building capacity. That would explain their extraordinary strength. The myofibrils are the actin-myosin strands inside the muscle fiber that generate force, but for most trainees that’s not the key to ULTIMATE SIZE… [Read more…]

Filed Under: X Files Tagged With: 10x10, 4x method, actin, bad gas, biotrust probiotic, drop sets, ectomorphs, fat burning, force generation, free probiotics, free supplements, glycogen, hardgainers, heavy sets, mass building, mitochondria, muscle building, muscle fullness, muscle growth, myofibrillar growth, myosin, powerlifters, pro-x10, sarcoplasmic expansion, tension overload, tension time, TORQ, X Reps, x-centric, x-hybrid techniques

Moment of Bodybuilding Zen 47: Danny Padilla’s Mass

We featured Danny Padilla back in Zen #19, but after recently running across the gym photo below, we had to include him again. That’s because every time we see it, all we can say is, “Damn!” [Read more…]

Filed Under: X Files Tagged With: 10x10, 4x method, 8x8, arnold, arnold schwarzenegger, Charles Poliquin, danny padilla, density training, fat fuck, genetics, German volume training, giant killer, home gym, home training, legend & myth, mass, mass building, mr. olympia, slow-twitch fibers, symmetry, vince gironda

One-Day Blast for More Mass

Ripped back on pulldowns - Shift Your Anabolic Mass Machine Into Overdrive With Progressive Speed

Q: I’m not gonna lie… I sometimes get bored with my training or just have random days when my motivation is a bit low. That makes it tough to get to the gym, but I really don’t want to skip a day because of that. What if I took random days here and there to do only one exercise for each muscle. Would that be good for growth, and how often could I do that?

A: Any deviation from the norm will shock new muscle size, especially if it’s something that challenges your growth threshold like 10×10 of only one exercise. [Read more…]

Filed Under: X Files Tagged With: 10x10, actin, bodyweight training, build mass, force-generation, more mass, motivation, muscle-protein synthesis, myofibrillar, myosin, negative-accentuated, negatives, sarcoplasm, slow negatives, variation, vascularity, x-centric

Ultimate Mass Move: One-Hit Chest-Back Attack

Q: I just got the Power-Density Mass Workout 2.0. Absolutely one of the best muscle-building guides I’ve ever read. I’m very interested in [Mr. America] Doug Brignole’s one-exercise-per-muscle high-rep method [50-40-30-20-10]. The problem is that it’s tough deciding which single move is best for each target muscle. He likes decline dumbbell presses for chest, but I’m thinking bench presses. What are your thoughts on that? And what about back? I see Brignole likes T-bar rows as his only upper-back exercise.

A: We like decline dumbbell presses. It’s one of the best overall pec moves; however, unlike Brignole we see the value of inclines as well (more on that in a moment). [Read more…]

Filed Under: X Files Tagged With: 10x10, back, chest, Doug Brignole, frank rich, high-rep, Mr. America, muscle-building, power-density, Super TORQ, tension-overload repetition quantity, TORQ, ultimate exercise, ultimate mass, vascular arms, vascularity, veiny arms

Overtrained? Try This for Instant Muscle Gains—No Layoff Necessary

Q: I’m starting to drag at the gym, and I don’t look forward to my workouts anymore. I’m starting to think I’m overtrained. I haven’t grown in a while, but I DON’T want to take a layoff. Even backing off to low-effort workouts sounds like a bad idea because I don’t want to lose my gains. What should I do?

A: Boy, does that sound familiar. We always tell trainees that they need a break to regenerate and keep the growth process rolling, but they never take one (and neither do we—bad). That’s an easy way to end up overtrained. [Read more…]

Filed Under: X Files Tagged With: 10x10, belly fat burn, burn fat, fat burning, fat loss, GH release, john hansen, lose fat, mitochondria, Mr. Natural Olympia, muscle gains, myofibrillar growth, overtrained, overtraining, sarcoplasm, sarcoplasmic growth

Research: Grow More Muscle With Simplified 2-Way Workouts

Q: You guys have opened my eyes to new ways to grow muscle. Your explanation of the myofibrils (force generation) and sarcoplasm (energy fluid) and how they both contribute to size is excellent. To build both of those fast, I want a simple, no-bells-and-whistles heavy-light program. What would you suggest?

A: Ah, the no-frills approach. It’s always good to go back to basics every so often, focusing on the force-generating myofibrils with a heavy workout and sarcoplasmic expansion with lighter DENSITY at the next… [Read more…]

Filed Under: X Files Tagged With: 10x10, belly fat burn, density, energy fluid, force-generation, growth threshold, heavy-light, muscle-protein synthesis, myofibrils, research, sarcoplasm

Rest Between Sets Confusion

Jonathan spotting Steve for hammer curls

Q: I remember reading in your newsletter not too long ago when you mentioned that the rest time between sets during a [10×10 sequence] should be 20 seconds. In the 10×10 e-book you say to use 30 seconds between sets. Is that a deliberate reduction, and if so, should I reduce my starting weight a little to accommodate the reduced rest?

A: Rest between sets during a 10×10 sequence should be anywhere from 20 to 30 seconds. Vince Gironda, famous Hollywood trainer known as the Iron Guru who trained Larry Scott for his first Mr. Olympia victory, liked to continue to gradually reduce it over many workouts till the trainee was down to only about 10 seconds of rest or less between sets. That doesn’t work for many trainees because of having a training partner… [Read more…]

Filed Under: X Files Tagged With: 10x10, arnold schwarzenegger, Charles Poliquin, clint eastwood, density, fat fuck, fatigue, larry scott, legend & myth, master trainer, mr. olympia, rest between sets, skin-stretching pump, training partner, vince gironda

The Next BIG Thing for More Muscle Mass

Jonathan doing Smith machine squats - Pack on More Muscle: Are You Making This Mistake?

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…]

Filed Under: X Files Tagged With: 10x10, 4X, arm specialization, big, burn fat, Charles Poliquin, eat the fat off, fat loss, get big, Harvard research, hit workout, mass gains, muscle mass, new workout, olympic coach, POF, power and density, pure density, weight loss, X Reps, x-traordinary arms

  • 1
  • 2
  • 3
  • …
  • 5
  • 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

Copyright © 2022 · X-Rep.com