• X Shop
  • Checkout

X-REP.COM

Dedicated to Your Physical Transformation

  • Home
  • About Us
  • X Shop
  • X Files
    • Latest Articles
    • FAQ
    • Ezine Archive
  • Testimonials
  • Contact Us
  • Gallery
  • Subscribe

More Muscle Size: One-Set Wonders

Q: I just got your X-traordinary Arms e-book. Killer information, and I’m ready to use it to build mine into 19-inchers like Jonathan’s. My question is about the 3D HIT program in which you incorporate the arm-specialization routines. One work set for each exercise? You list a few more sets for arms, but I just can’t comprehend how one set could be enough for the other bodyparts. Can I add sets?

A: You can do anything you want, but be careful and monitor your progress. Building muscular size is all about experimentation. In fact, the 3D HIT program is our experiment into one-set-per-exercise intensity training. We’ve seen lots of research validating one-set training for building strength; however, as we explain in our e-books, packing on extreme muscle size is a different animal than merely building strength and a few fast-twitch fibers. There are different layers to attack when size is the goal. [Read more…]

Filed Under: X Files Tagged With: arm specialization, big arms, bodyweight training, continuous tension, fast-twitch fibers, max force, MPS, muscle protein synthesis, muscle size, strength, strength building, stretch overload, super saturation, x arms

Arm Specialization for Size Creation

Jonathan Lawson one-arm spider curls - Best Moves for Big Arms

Q: I want to specialize on my arms now [while I’m training at home] so they look much more impressive. I’m hoping to really shock people the first time I wear a tank outside. My question is, using your arm-specialization programs [listed in X-traordinary Arms], is it okay to mix up the exercises. What I mean by that is do a biceps-peak exercise for midrange, then the stretch move followed by a contracted-position biceps exercise for width. I like the idea of training for width and peak/sweep at every workout rather than emphasizing one over the other at alternating workouts.

A: We always applaud experimentation. We believe it’s necessary for anyone interested in gaining the most muscle possible as quickly as possible. Your idea has merit because no matter what arm exercise you choose, you’ll affect all heads of the muscle to some degree. In other words, you can’t work the inner biceps head while the outer head takes a nap or vice versa; however, you can stress one over the other, as we explain in X-traordinary Arms. [Read more…]

Filed Under: X Files Tagged With: arm routine, arm specialization, arm training, biceps exercises, biceps routine, biotrust protein, free protein, triceps exercises, x-traordinary arms

The Next BIG Thing for More Muscle Mass

Jonathan doing Smith machine squats - Pack on More Muscle: Are You Making This Mistake?

Q: I just finished a six-week phase using the HIT workout with arm specialization [listed in the X-traordinary Arms e-book]. I made some good mass gains training each exercise with only one all-out set. I used my extra energy to blast my arms with more sets [with full Positions of Flexion] and got amazing gains using the different exercises at each arm workout. They’re looking big and full, and now I’m ready for a new program. Which one do you suggest after that 3D HIT Workout?

A: To clarify, on that 3D HIT Program listed in the X-Arms e-book you do full POF for each bodypart, but only one all-out set in each position. For example, for quads, you do squats (midrange), sissy squats (stretch), and leg extensions (contracted), each getting a warmup set or two and then only ONE mass-kicking set to exhaustion… [Read more…]

Filed Under: X Files Tagged With: 10x10, 4X, arm specialization, big, burn fat, Charles Poliquin, eat the fat off, fat loss, get big, Harvard research, hit workout, mass gains, muscle mass, new workout, olympic coach, POF, power and density, pure density, weight loss, X Reps, x-traordinary arms

2 Tips for Unstoppable Arm Size

Jonathan doing barbell curls

Q: I want to experiment with 10×10 on arms to see if I can get another inch of growth. Would you suggest 10×10 combined with Positions of Flexion, or just 10×10 alone on one exercise? One exercise just doesn’t seem like enough angles are worked to hit all the fibers.

A: There are two ways you can approach 10×10 for unstoppable arm size. The first is using 10×10 on one biceps and one triceps exercise at your one arm workout each week. The key to getting the most growth is the bodypart split. For example… [Read more…]

Filed Under: Uncategorized Tagged With: 10x10, arm size, arm specialization, arm workout, Dr. Dimitrios Stamou, eat the fat off, efficiency-of-effort, Harvard research, heavy/light, Lou Ferrigno, POF, positions of flexion, pumping iron, ripped, ripped muscle, tips, unstoppable arm size

5 Tips for More Muscle Mass

Jonathan doing Speed Reps on cable curls

Q: All the info I’ve read on full-range Positions of Flexion makes total sense. It’s a killer concept, and I’m so psyched to use it. My problem is time. Even though your POF [bodypart] routines are only about six sets, I only have time for half that [maybe 3 sets for each bodypart]. I don’t want to use only the Ultimate Exercise because I see the superiority of training the three positions for total development. Or should I try just the Ultimate Exercise for each muscle and use POF on only certain bodyparts?

A: Using the Ultimate Exercise for each bodypart in a program is one way to go. Your idea of using full POF on one or two bodyparts is a good one. Simply add one set of a stretch- and one set of a contracted-position exercise for those two muscle groups. For example, for chest, the Ultimate Exercise is decline presses… [Read more…]

Filed Under: Uncategorized Tagged With: 3d hit, 5 tips for more muscle mass, arm specialization, bodyweight training, build mass, fiber activation, full-range pof, full-range positions of flexion, growth fibers, hypertrophic, lock out, mass building, motivation, muscle mass, muscular, POF, pof workouts, positions of flexion, size surge program, static hold, tension time, time under tension, ultimate exercises, warmup sets, X Reps, x spot, x-rep partials

Burst Training for Muscle-Mass Gaining

Mike Mentzer in shape outside - 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…]

Filed Under: X Files Tagged With: 3d hit, 4X, 4x pof, adaption, arm specialization, burst training, change to gain, contracted, free e-book, gaining, heavy duty, hiit, hit, mass gaining, midrange, mike mentzer, muscle mass, new muscle, physique, POF, pof hit, positions of flexion, sarcoplasm, sarcoplasmic expansion, specialization, stretch, x arms, x-traordinary arms

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

More Tips for Bigger Arms

Jonathan Lawson X Reps on cable curls - More Tips for Bigger Arms

Q: I’m following the arm-specialization programs in your X-traordinary Arms e-book (I ordered the Anabolic After-40 package to get it free!). I like starting my biceps workout with cable curls, as you suggest, because I can add X Reps at the end of the last set. Many of the pro bodybuilders say free weights are better for growth, so I’m worried I’m not getting the most size stimulation. Are free-weight barbell or dumbbell curls better?

A: Not necessarily. The only problem with cable curls is weight-stack drag, which makes the negative, or lowering, stroke slightly easier; however, you get much better continuous tension with a cable curl as opposed to barbell or dumbbell curls. That’s very important for max-growth stimulation. There’s also another BIG benefit… [Read more…]

Filed Under: X Files Tagged With: anabolic after 40, arm specialization, arm workout, biceps workout, brachialis, cable curls, Charles Poliquin, concentric contractions, continuous tension, free e-book, free weights, growth stimulation, out-for-in/in-for-out, pro bodybuilders, rapid-fire sets, tips for bigger arms, X Reps, x-traordinary arms

2 Tips for Unstoppable Arm Size

Jonathan Lawson barbell curls - 2 Tips for Unstoppable Arm Size

Q: I want to experiment with 10×10 on arms to see if I can get another inch of growth. Would you suggest 10×10 combined with Positions of Flexion, or just 10×10 alone on one exercise? One exercise just doesn’t seem like enough angles are worked to hit all the fibers.

A: There are two ways you can approach 10×10 for arm specialization. The first is using 10×10 on one biceps and one triceps exercise at your one arm workout each week. The key to getting the most growth is the bodypart split. For example… [Read more…]

Filed Under: X Files Tagged With: 10x10, 10x10 workout, arm size, arm specialization, arm training, heavy/light, POF, positions of flexion

:: Get the latest news and specials :: Sign Up for our Ezine!

Shopping Cart

Number of items in cart: 0

  • Your cart is empty.
  • Total: $0.00
  • Checkout

Log In

Copyright © 2025 · X-Rep.com