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How to Fix Flat Shoulders

How to Fix Flat Shoulders

Q: I have flat shoulders. I do lots of sets of dumbbell presses, but they aren’t helping. Should I try doing lateral raises first in my shoulder workout?

A: We both have to fight and do everything right to sculpt our delts into round mounds of muscle so we don’t suffer from flat shoulders. One thing we’ve learned is that overhead presses—for us, anyway—tend to put almost all of the stress on our front deltoids, and those front heads don’t add to the roundness you’re after… [Read more…]

Filed Under: X Files Tagged With: 3d positions of flexion, confidence, delt exercises, delt routine, delt workout, delts, flat shoulders, how to fix flat shoulders, lemons, manhood, masculinity, round delts, round shoulders, sex, shoulder exercises, shoulder routine, shoulder workout, strength, testosterone, Truth About Testosterone, wide delts, wide shoulders

Best Chisel-Your-Chest Exercise

Best Chisel-Your-Chest Exercise

Q: I’ve been using cable crossovers as my contracted-position exercise in my 3D Positions-of-Flexion chest routine. I do them last for tension, occlusion, and a final pump, but I’m not getting the right feel and not seeing much of a pump. Do you have any form suggestions to make them better?

A: Cable crossovers are a good contracted-position chisel-your-chest exercise—if you have decent nerve-to-muscle connections in your pec muscles. Those who don’t tend to shift the torso forward and backward during the exercise, to bring in more front delts and even lats. We prefer a similar exercise that forces strictness… [Read more…]

Filed Under: X Files Tagged With: 3d muscle building, 3d pof, 3d positions of flexion, best chest exercise, boost testosterone, cable crossovers, cable flyes, chest, chest exercises, chest routine, chisel-your-chest, fat burning, fat loss, high-low cable flyes, hiit, muscle growth, nerve-to-muscle connections, pecs, pump, steady-state cardio, tension, testosterone boosting

Five Pounds of New Muscle Fast

Five Pounds of New Muscle Fast

Q: I’ve been reading about the fascia-expansion supersets, and it makes a lot of sense. A friend of mine is using it, and he’s added five pounds of new muscle fast—in a month! He looks more ripped too, with veins everywhere. I want to try it, but I train after work at my gym, and it’s pretty crowded. I don’t think I can superset. Should I just give up on the idea of fascia expansion for now?

A: In our X-Rep Update #1 e-book we provide a solution. The key to fascia expansion and building new muscle fast is a big-pump exercise followed by a full-stretch movement. That allows you to stretch the muscle encasement, the fascia, due to elongating the muscle after it’s full of blood… [Read more…]

Filed Under: X Files Tagged With: 3d muscle building, 3d pof, 3d positions of flexion, 6-pack abs, anabolic acceleration, fascia expansion, five pounds, heavy biceps, light biceps, massthetic, massthetic arms, muscle fascia, new muscle, new muscle fast, occlusion, positions of flexion, ripped, six-pack abs, statc, static holds, stats, straight pof, supersets, x-rep update

Exciting Muscle-Size Insights

Exciting Muscle-Size Insights

Q: After reading one of your articles that discussed the study where light, longer sets built muscle, I was thinking that maybe that’s why X Reps build so much size. Because they’re partial reps where the muscle is stretched, you block blood flow and get more tension time by making the set last longer. Do you think that’s the case—that X Reps work because they make a set last longer?

A: No doubt that ex-tending the set with X-Reps is one reason those power partials are so effective at building more muscle. As you said, you not only pulse at the target-muscle’s strongest point, where it’s elongated, but you also force the muscle to continue firing for five or more extra seconds—which means a longer tension time on any set with X Reps tacked on. That was the ground-breaking finding of that study—that extending tension time was another way to trigger hypertrophic stimulation…

[Read more…]

Filed Under: X Files Tagged With: 3d positions of flexion, blood flow blockage, blood-flow, fast-twitch fibers, fiber recruitment, heavy weights, hypertrophic, light weights, muscle size, muscle-building, muscle-size insights, occlusion, partial reps, POF, Power, target muscle, target-muscle elongation, tension time, tesosterone, testosterone replacement therapy, trt, x-rep manual

Shirt-Splitting Muscle Size

Shirt-Splitting Muscle Size

Q: I am in need of some back width, or more specifically, lat development. I’m following your 3D HIT program listed in the X-traordinary Arms e-book, but I’m not getting a pump, and I have a hard time feeling my back working. Do you guys have any suggestions?

A: The 3D Positions-of-Flexion lat routine in that program is…

Chins (midrange), 1 x 9-12
Dumbbell pullovers (stretch), 1 x 9-12
Rope rows (contracted), 1 x 12-15

One reason you may not be getting a big pump is the last (contracted) exercise, rope rows…

[Read more…]

Filed Under: Uncategorized Tagged With: 3d pof, 3d positions of flexion, anabolic after 40, back width, back workout, blood flow blockage, continuous tension, free e-book, growth hormone, hypertrophy, igf-1, lats, muscle size, nerve force, neuromuscular efficiency, occlusion, POF, protein synthesis, pump, shirt-splitting muscle size, university of texas, x-traordinary arms

Jaw-Dropping Growth With the Austrian Oak

Jaw-Dropping Growth With the Austrian Oak

Q: I saw someone mention that Arnold used Positions of Flexion. Is that true? I’m thinking about trying it, but I’m not sure if it will work.

A: Arnold, the Austrian Oak, used a lot of exercises, so he definitely favored a multi-angular approach in his training. If you look at the workouts he used during his bodybuilding dominance, you’ll see shades of Positions of Flexion (POF), such as bench presses (midrange), flyes (stretch), and crossovers (contracted) for his massive chest.

One bodypart on which he did make a conscious effort to train those three particular angles was biceps. His favorite routine was barbell or dumbbell curls (midrange), incline curls (stretch), and concentration curls (contracted)…

[Read more…]

Filed Under: X Files Tagged With: 3d muscle building, 3d pof, 3d positions of flexion, animal study, arnold, arnold schwarzenegger, arnold's biceps, austrian oak, belly fat burn, burn fat, fat burning, fat loss fails, full range of motion, genetics, growth, growth stimulation, hormone trick, mass building, mass program, max force, multi-angular training, occlusion, POF, positions of flexion, stretch overload, tension

POF Triceps Program

POF Triceps Program

Q: I’m making great gains with 3D Positions of Flexion [training each bodypart through its midrange, stretch, and contracted positions], but my triceps still look small. I’ve noticed they have pretty good sweep from the side, but from the front, my arms look skinny. How should I alter my POF triceps program to address this problem?

A: Your medial and long triceps heads are getting the brunt of the work in your current arm program. You want to shift the focus of your triceps program to getting the outer heads as beefy as possible so they give your arms width when they’re viewed head-on. Here’s one of the triceps “width” routines from our X-traordinary Arms e-book (see note below about how to get this e-book)…

[Read more…]

Filed Under: X Files Tagged With: 3d pof, 3d positions of flexion, anabolic after 40, arm workout, free e-book, pof triceps program, triceps, triceps program, triceps routine, triceps workout, x arms

Stick to Only Big, Basic Exercises?

Stick to Only Big, Basic Exercises?

Q: I’ve been lifting for about 1 1/2 years, trying to build a mass base, but it’s just not happening very fast. I like the idea of 3D Positions of Flexion [training each muscle in its midrange, stretch, and contracted positions], but almost everyone I talk to says to stick to only the big, basic exercises and forget about isolation moves. Should I just continue using the big basics and hope I build size and strength, or is now the time for me to try 3D POF?

A: Using only the big, basic exercises, what we call midrange-position moves like squats for quads, is fine for, say, a six-week phase every so often (like winter); however, we firmly believe that those who make big gains using only big exercises have an abundance of pure fast-twitch fibers and exceptional nerve-to-muscle connections (neuromuscular efficiency). They are genetically gifted, unlike the majority…

[Read more…]

Filed Under: X Files Tagged With: 3d muscle building, 3d pof, 3d positions of flexion, anabolic, anabolic hormones, basic exercises, big basic exercises, capillary beds, contracted, endurance fibers, fast-twitch fibers, fat burning, fiber splitting, fiber types, genetics, hyperplasia, mass builder, mass building, mass gains, max-force generation, midrange, mitochondria, muscle elongation, muscle gains, nerve-to-muscle connections, neuromuscular efficiency, occlusoin, POF, positions of flexion, size, strength, stretch, testosterone, Truth About Testosterone, x update, x-rep update

The #1 Muscle-Building Mistake

The #1 Muscle-Building Mistake

It was summer 1975, and Arnold was Mr. Olympia, bodybuilding’s top dog. The muscle world was captivated by the awesome Austrian, and for good reason…

[Read more…]

Filed Under: X Files Tagged With: 3d pof, 3d positions of flexion, arnold schwarzenegger, arthur jones, austrian oak, before and after photos, beyond x-rep muscle building, bodybuilders, bodybuilding, diet, drugs, genetics, high school, motivation, muscle gains, muscle-building mistake, olympics, physique, pre-workout, pro bodybuilder, quick-start muscle building, Steve Holman, summer, X Reps, x-hybrid techniques

How Warmup Sets Build Muscle, Plus Pyramid Power

How Warmup Sets Build Muscle, Plus Pyramid Power

Q: A friend of mine e-mailed me about your 3D Power Pyramid Program. He said he’s making great gains with it in both muscle size and strength. He explained it, but I wanted to come to the source to see if you think it’s right for me. I’ve been training for about 3 years, and I weigh about 160 pounds. My genetics are closer to Steve’s [smaller ectomorph] than Jonathan’s [more of a mesomorph]. Should I go for it?

A: That is an excellent program and one of our most popular because it’s balanced for both size and strength. It’s a simple two-way split that has you train four days a week—with Wednesdays and weekends off. Plus, you cover all of the 3D Positions of Flexion for each target muscle…

[Read more…]

Filed Under: X Files Tagged With: 3d pof, 3d positions of flexion, belly fat burn, endurance fibers, fast-twitch, fat burning, fat loss, fiber recruitment, freak-physique workout, hormone trick, positions of flexion, size principle of muscle fiber recruitment, stretch-overload workout, subfailure

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