adaption Archives - X-REP.COM

Pack On More Muscle: Are You Making This Mistake?

Q: I’ve made the best gains of my life the past year with X Reps, going from 185 to just under 200 pounds. But my gains have stalled. You talk a lot about muscle adaptation, so I’m wondering if I’ve adapted to X Reps. Should I stop doing them for a while so I can pack on more muscle?

A: Adaptation to training techniques and even bodypart routines can happen in as few as six workouts. If you train a muscle twice a week, that means you can adapt in three to four weeks. We’ve talked about phase training, which is downshifting intensity for one week with sub-failure workouts after four to six weeks of all-out workouts. But sometimes even that’s not enough to kick-start new gains once you resume a high-intensity phase. Usually, you have to mix things up somehow…

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The ultimate change-to-gain tactics for muscle size

Q: I get confused. Should I try to change exercises at every workout to keep my muscle adapting and growing?

A: The problem is that your body really needs to adapt to a movement pattern over the course of a few workouts before you change exercises—at least that’s the theory… [Read more…]

Burst Training for Muscle-Mass Gaining

Q: You recently referenced Mike Mentzer, and I’m wondering if you guys have ever trained with his HIT style. One-set-to-failure training seems to work for some people, and I know Mentzer’s training evolved into that after he stopped competing. Have you tried it or something similar?

A: One of Steve’s early influences was Mike Mentzer. He trained with Mike’s Heavy Duty style in his 20s, and even won his first bodybuilding contest using a Positions-of-Flexion version of Heavy Duty that he devised (more on that below)… [Read more…]

Study: Forgotten Muscle-Mass Trigger

It’s becoming clear that muscle elongation is very important for accelerating hypertrophy to a new level.

In other words, loaded stretching can provide another layer of freaky size quickly.

An older study that we often reference showing that was performed by Jose Antonio, Ph.D., et al.—and it produced incredible muscle size increases. Here’s what he said about it: [Read more…]

The Dumbest Thing You can do if you want Extreme Muscle Mass

We’re not going to beat around the bush. The dumbest thing you can do if you want extreme mass is to believe there’s only one way to build muscle. You know, a stubborn narrow mind that is set on “this way is the only way.” For example…

Do you train each muscle group with a number of sets once a week? It’s a popular trend in bodybuilding—chest on Monday, legs on Tuesday, arms on Wednesday and so on. That can work—for a while. Then you adapt… [Read more…]

Shoulder Size—Try This New Pressing Exercise

Q: In The Ultimate Mass Workout e-book, you identify the Ultimate Exercise for delts as dumbbell upright rows. I’ve always read that overhead presses are best for building massive shoulders. Almost everyone I talk to says to press for delt size. Can you explain your thinking?

A: Our thinking was that any type of overhead press over-emphasizes the front-delt heads. Jonathan has overpowering front delts, so presses hit his side-delt heads even less than most trainees; however, a recent experiment has us revising our thought process somewhat. [Read more…]