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Feel Your Muscles Grow

Feel Your Muscles Grow

Q: Your 4X training is fantastic. It has me growing again, and it’s perfect with 3-way POF. My question is about muscle feel. How important is it to feel your muscles working for size increases? I ask because I have trouble feeling some body parts, like shoulders and chest.

A: We believe it’s EXTREMELY important to feel your muscles working; if you don’t, you may be using other muscle groups to move the weight or simply not innervating enough muscle fibers for a big anabolic response. [Read more…]

Filed Under: X Files Tagged With: 4x training, anabolic response, bodyweight training, feel your muscles, growth fibers, Jim Stoppani, mike mentzer, muscle growth, muscle-protein synthesis, POF, ray mentzer, strength, time under tension, tut, x-centric

Once-a-Week Workouts

Once-a-Week Workouts

Q: I’ve tried training each bodypart once a week, but it doesn’t seem to work for me. I’ve read about guys making that sort of program work and making great gains. Maybe I’m just not working hard enough to require that much recovery time? Any suggestions on how to make once-a-week workouts work?

A: We’ve done a lot of research and experimentation over the years, and although our first attempts at once-a-week workouts didn’t produce muscle gains, we believe we’ve discovered a simple way to make it work—more fiber trauma.

[Read more…]

Filed Under: X Files Tagged With: anabolic response, fiber trauma, freak-physique stretch-overload workout, freak-physique workout, gains, microtears, midrange, muscle fibers, muscle gains, muscle soreness, negative-accentuated, once-a-week, once-a-week workouts, power pyramids, recovery, slow negatives, stretch position, tension time, testosterone, testosterone replacement therapy, trt, X Reps

Study: Pounds of Muscle After One Workout (Yes, One Workout)

Study: Pounds of Muscle After One Workout (Yes, One Workout)

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…]

Filed Under: X Files Tagged With: anabolic hormone reset, anabolic hormones, anabolic response, continuous tension, contracted position, endurance component, fasting, isolation exercises, jonathan lawson, mass building, max force, metabolic adaptions, occlusion, one workout, static contraction, static hold, static holds, study, X Factor, x-rep update

Intensity for Muscle Immensity?

Intensity for Muscle Immensity?

Q: I’ve been reading your e-zine for years, and I have almost all of your e-books. Great info, and thanks to you I have a lot of new muscle. 3D POF is great! My question is about rep ranges. You’ve talked about using lower reps, medium reps, and higher reps. I’ve read that the key to muscle growth is intensity, and that rep ranges don’t really matter. Can’t I just keep doing about eight to 10 reps, the best range for muscle growth, on all my exercises and train intensely, to failure, to make the best gains? Do I really need different rep ranges?

A: While intensity is the big key to forcing muscle growth, there is no doubt that the predominant fiber type in a particular muscle dictates its best rep range for fastest size gains.

[Read more…]

Filed Under: X Files Tagged With: 3d muscle building, 3d pof, ace-2, ace-dd, anabolic response, anaerobic, continuous tension, efficiency-of-effort, endurance fibers, endurance-oriented fibers, fast-twitch, fiber type, fiber types, hardgainers, hypertrophy, hypertrophy hierarchy, intensity, jonathan lawson, max force, muscle growth, new muscle, occlusion, POF, positions of flexion, rep range, size gains, slow-twitch, Steve Holman, stretch overload, supersaturation, tension time, testosterone

Anabolic Fasting + Shredded-Muscle After-Effects (pics inside)

Anabolic Fasting + Shredded-Muscle After-Effects (pics inside)

Intermittent Fasting is all the rage right now and for good reason—it works! Even jacked movie stars like The Rock, Terry Cruz, and Hugh Jackman use it for shredded muscle.

We’ve used it off and on for years. Check out Steve’s initial results, which were spectacular—and he’s in his 50s…

[Read more…]

Filed Under: X Files Tagged With: anabolic, anabolic diet, anabolic fasting, anabolic response, anti-aging, before and after photos, blood glucose, bodybuilders, brad pilon, dieting, dr. michael mosley, eat stop eat, fasting, fat burning, GH, glucose, growth hormone, hugh jackman, if, immune system, insulin, intermittent fasting, jerry brainum, journal of applied physiology, leptin, metabolic adaptions, metabolism, muscle fullness, muscle-building, physique, protein synthesis, shredded, shredded muscle, Steve Holman, terry cruz, testosterone, the rock, webber

Anabolic Hormone Reset for Fast Freak Physique Results

Anabolic Hormone Reset for Fast Freak Physique Results

We’ve discussed our “iFast” method for simultaneous hypertrophy and fat loss (yes, it is possible)…

It’s basically a 12-hour protocol done only two non-consecutive days during the week…

We were apprehensive at first, but it works. Here are Steve’s results—and he’s in his 50s… [Read more…]

Filed Under: X Files Tagged With: 24-hour hormone reset, add fasting, anabolic, anabolic hormone, anabolic response, build muscle, catabolic, dr. michael mosley, fasting, fat loss, freak physique, GH, glycogen, growth hormone, hormone reset, hormones, hypertrophy, iFast, intermittent fasting, jerry brainum, journal of applied physiology, lose muscle, melt fat, metabolic adaptions, muscle-protein synthesis, over-40, post-exercise feedings, shaun hadsall, slow aging, steve's results, testosterone, the rock, urea nitrogen, webber, weight loss

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