X-REP.COM

Dedicated to Your Physical Transformation

End Each Bodypart With a Mass Blast

Q: I’m getting ready to hit the Size Surge 2.0 program, and I really like the Phase 2 with the Mass Finisher [3-exercise Positions of Flexion followed by one set of a different exercise]. My question is, Can I use 3-set TORQ on that Mass Finisher, or should I stick to just one set using negatives or some of the other tactics you list in that chapter?

A: TORQ is tension-overload repetition quantity for those not familiar with it. You do three sets—30, 20, 15 reps—all sets to failure, same weight on each. Rest ONLY 45 seconds between sets. You get the high-end hypertrophic tension time of more than 60 seconds that most bodybuilders never get… [Read more…]

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…]

Quick-Start Muscle Attack

Q: I just finished 8 weeks on your beginning program [in the Quick-Start Muscle-Building Guide]. What muscle attack should I do next?

A: After the beginning programs in the Quick-Start Muscle-Building Guide, try the workout on pages 21-23 of The X-centric Mass Workout. You will still be doing a big midrange exercise and a more isolated contracted-position exercise for each muscle, as you are now, but you’ll use more volume and specific mass-building variations (power + density)… [Read more…]