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2 Tricks to Get You Ripped—With More Muscle Too

Q: Looking in the mirror, I see that somehow I’ve gotten very fat. I go to the gym, but I guess my eating has been out of hand for too long. Is there anything I should concentrate on during my workouts to help lose the fat? I plan to do cardio after every weight workout, something you’ve suggested. I desperately want to be ripped enough to see abs!

A: First, get your diet under control. You must start eating clean—cut down the junk—and get on an anabolic-meal schedule. Your best bet will be a typical bodybuilding diet, so eat at least 25 grams of protein at six meals a day. Try to eat every two to three hours, and get some carbs too—enough to refill muscle glycogen stores, which is about 200 grams a day. If you need examples, see X-treme Lean; it contains our complete meal-by-meal diets to help you get ripped…

[Read more…]

Filed Under: X Files Tagged With: 4x sequence, abs, anabolic diet, anabolic hormone reset, anabolic hormones, bigger, bodybuilding, Canadian Journal of Applied Physiology, diet, fat burning, fat-to-muscle, GH, GH release, granite abs, growth hormone release, heavy pyramids, high-reps, lose fat, metabolism, microtears, more muscle, muscle trauma, negative-accentuated, pyramids, ripped, stronger, testosterone, triple-shredded, ultimate fat-to-muscle workout, x-traordinary abs, x-treme lean

Plus-One Ab-Etching Method

Q: I’ve noticed that you guys don’t recommend hanging leg raises for abs, but you do include incline leg raises in your routines. Why? Aren’t they pretty much the same exercise?

A: We discuss the difference in the X-traordinary Abs e-book, calling them “kneeups.” The inferiority of hanging has to do with optimal fiber activation…

[Read more…]

Filed Under: X Files Tagged With: 4x sequence, ab exercises, ab workout, ab-etching, abs, bodyfat, bodyweight training, fiber activation, knee-ups, kneeups, leg raises, max force, muscle fibers, plus-one, ripped, semi-stretch, x-traordinary abs

Arm Bomb to Get Your Freak On

Jonathan Lawson cable curls - Arm Bomb to Get Your Freak On

Q: I’ve been using the POF Direct/Indirect Mass Workout in the 4X 2.0 e-book. Doing great! I’m loving it and I feel much bigger already. But my arms are my weakest muscle groups, so I’m thinking about doing a second arm workout on Saturday. That would have me training five days a week instead of four. Is that okay?

A: That’s a great program—and because you’re using moderate-weight, growth-threshold training, you can tolerate more frequent work for most bodyparts; however… [Read more…]

Filed Under: X Files Tagged With: 4x mass workout, 4x sequence, anabolic after 40, arm, arm specialization, arm training, arms, big arms, direct/indirect, growth threshold, high-end hypertrophy, hypertrophy, POF, positions of flexion, training programs, x-traordinary arms

Bench press? Try this for new eye-popping SIZE (chest, arms, and more)

Bench press - Bench press? Try this for new eye-popping SIZE (chest, arms, and more)

Q: Bench press seems to be the “measure of a man” even today. I’ve always sucked at it, but never really hurt for chest development. I prefer the decline alternative, just like you guys, but I also observe that many military guys have good chest development, many with pushups alone. How do you build a good chest if you suck at bench pressing?

A: Funny you should mention pushups. Steve has found that to be a great exercise to end his chest routine with—and he sucks at bench presses, too. Injuring his shoulder bench pressing powerlifting style in his 20s didn’t help matters. And it still hurts him… [Read more…]

Filed Under: X Files Tagged With: 4x mass workout, 4x sequence, 4x style, bench press, big exercises, chest, chest routine, chest workout, hormones, hypertrophic, hypertrophy, modified pre-ex, powerlifting, pre-ex 3x, pushups, sarcoplasm, sarcoplasmic expansion, size, target muscle, testosterone, Truth About Testosterone

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