Dedicated to Your Physical Transformation
Q: I’m using The Basic Power-Density Workout from your Power-Density Mass e-book. So for most
A: Absolutely. Using one Ultimate Exercise for both the Power and Density sequences streamlines the workout, as you need only one piece of equipment. But if it’s possible at your gym, go to a different exercise for Density—just make sure it’s a big multi-joint move.
Q: I’ve been going to the gym off and on for about a year, but I decided to get serious. I got your Quick-Start Muscle-Building Guide to get off on the right foot, and it’s absolutely great. It answers all of my questions, and the programs are working fast. I can already see my body changing, and the sleeves on my T-shirts are getting tight. My question is, What program should I go to next? I know you recommend the 3D Muscle Building e-book and a full-on Positions-of-Flexion routine, but there are like 5 different programs in [that one e-book]. Which one should I use?
A: Not every program is ideal for all trainees, so we like to provide choices by providing a few programs in each e-book. (Plus, we’d rather you be a little overwhelmed with all the info rather than disappointed).
[Read more…]Q: In the “X Factor” interview at X-Rep.com, Jonathan says you guys tried a static contraction at the end of isolation exercises with only mediocre size results. But I just got the X-Rep Update #1 e-book, and you’re recommending them. Why have you found static holds more effective now than in the past?
A: When we first used static contraction many years ago, we did them on contracted-position exercises, like leg extensions, holding the flexed position for as long as we could after full-range exhaustion. That’s a hold after a number of regular reps. We got good gains, but later that hold at the end of a set evolved to X Reps on the big midrange exercises instead of isolation moves, and that worked much better at building bigger, fuller muscles.
[Read more…]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…]Q: I got your 4X Mass Workout and am already growing with TORQ [Tension-Overload Repetition Quantity]. You discuss Mr. America Doug Brignole, his version, and how he uses drop sets on the last set. You don’t mention that with your version [30-20-15 reps]. Should I do drops on the last round of TORQ?
A: Doug has been at this bodybuilding thing for decades—and even he is still learning and experimenting…
[Read more…]Q: I started cleaning up my diet shortly after New Year’s with your X-treme Lean Diet. I lost about 8 pounds of fat, but my losses have stalled. Should I reduce my portions again (I’ve done this twice already)? Or should I do more cardio? Any help would be appreciated. Abs and veins are the goals.
A: Fat loss is a long-term proposition if you want to retain as much muscle as possible. Losing two pounds a week is the most you should shoot for…
[Read more…]Q: I’ve been using all-heavy training (6-8 reps) on everything up until now. I just started using your 4X method, and I swear I can already feel new growth happening. It’s also a relief on my tattered joints. I want to try it exclusively for a month or two. Will my weights increase or should I add sets? Just looking for the best “change to gain.”
A: Since this is your first time using the 4X mass method, you’ll get stronger as your muscle grow more adept at DENSITY training…
[Read more…]Q: In your X-Rep Update #1 e-book you discuss a study that produced a three-pound muscle gain after only one workout with static-contraction sets. Do you think that’s true, that much muscle after only one workout? And if so, should I do most of my sets just holding the weight statically?
A: The researchers used the most sophisticated body-composition-measuring device available at the time, known as a BodPod, so we have no reason to doubt their results. Subjects did a full-body workout that consisted mostly of one static-contraction set for each muscle and then rested for 14 days. Most gained muscle, and one subject packed on an amazing three pounds of muscle from that one workout, but…
[Read more…]Q: I’ve been following your Quick-Start Muscle Building Guide. I’m currently on week 4, and it’s a great program. I’m already seeing results, but I’ve been reading about X Reps and the Positions-of-Flexion approach to lifting. I want to start using those as part of my home-gym training. I currently have only a pair of dumbbells, an EZ-curl bar, and an adjustable bench. Which program should I follow next? I’m not sure I can do POF with my limited equipment.
A: That’s a limited gym alright, and if you’re going to with your home-gym training, consider adding some essentials. For now you can continue progressing with what you have—although you didn’t say if the dumbbells are adjustable or selectorized (so you can change the weight by moving a pin or twisting a dial).
[Read more…]Q: I’ve read almost everything at your site [X-Rep.com], and I’m ready to get started. I’m 17 years old, 5’11” and 175 pounds. I’ve been training for two years. My question is, Which program should I start with? Should I do Jonathan’s 20-pounds-of-muscle-in-10-weeks program [3D Muscle Building e-book] or go straight to your X-Rep Mass-Detail Workout [in the Ultimate Mass Workout e-book]? Your X-Rep program gave you freaky results fast, so I’m thinking I should go with that one.
A: Either would work well for you at this point. At 17, you are in your prime growing years. And you already have some experience. So if you continue to train hard and sensibly, you should build stellar progressive mass with whichever routine you choose.
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