• Shop
  • Checkout
  • My Account

X-REP.COM

Dedicated to Your Physical Transformation

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

Skull Crushers

Q: The lead-off exercise for the triceps sweep workout [in the X-traordinary Arms e-book] is lying extensions, or skull crushers. You describe the best grip width and how to use an EZ-curl bar for more long-head involvement, but I don’t like dragging a bar over to a flat bench. Can I use dumbbells for lying extensions instead of a bar?

A: Magnetic resonance imaging shows that lying extensions on a flat bench with a bar (skull crushers) mostly stress the triceps’ long head, so we classify it as a sweep exercise in the X-traordinary Arms e-book. You would think using dumbbells would be the same—but that’s not the case. [Read more…]

Filed Under: X Files Tagged With: arm workout, arm workouts, biceps, bodyweight training, skull crushers, triceps, triceps exercises, triceps workout, x arms, x-traordinary arms

Moment of Bodybuilding Zen 72: Arnold’s “Dangling” Concentration Curls

Arnold's dangling biceps on concentration curls

We’ve discussed Arnold’s biceps peak and his full-range workout—standing curls, incline curls, concentration curls—a few times in this newsletter.

While most bodybuilders did concentration curls seated with their arm braced against the inside of their thigh, Arnold preferred a standing version… [Read more…]

Filed Under: Uncategorized Tagged With: arm workout, arnold schwarzenegger, arnold's biceps, biceps, biceps workout, biotrust protein, bodybuilding zen, concentration curls, free protein, free supplements

Moment of Bodybuilding Zen 69: Arnold Gym Flex

It never took much to get Arnold to throw his arm up into a jaw-dropping flex—like this shot at the old Gold’s Gym in Venice, California. Incredible, unreal peak—no Photoshop necessary. [Read more…]

Filed Under: X Files Tagged With: anabolic after 40, anabolic fasting, arm workout, arnold schwarzenegger, arnold's biceps, biceps, bodybuilding zen, brad pilon, eat stop eat, intermittent fasting, triceps, venice, x arms, x-traordinary arms

Weird Exercise for Massive Tri’s

Jonathan Lawson doing pullovers - Old School, New Muscle Arm Size

Q: I was browsing through old training articles on your site and noticed that you guys sometimes include dumbbell pullovers in your triceps routine. What’s up with that?!

A: While the dumbbell pullover is an excellent stretch-position move for the lats in Positions-of-Flexion mass training, it’s also one of the best exercises for the long head of the triceps. That’s the section that really fills out the back of the upper arm and gives it that eye-popping sweep when it’s down by your side or up flexing your peak. [Read more…]

Filed Under: X Files Tagged With: arm training, arm workout, biceps, biotrust protein, Dave Goodin, direct/indirect, dumbbell pullovers, free protein, free supplements, ifbb pro, positions of flexion, triceps, triceps workout, weird exercise, x-traordinary arms

Moment of Bodybuilding Zen 58: Arnold’s Polo Shirt Flex

Arnold Schwarzenegger in a polo shirt flexing

Even fully clothed, Arnold could throw his arm up into a flex and make jaws drop. What a peak! And it was no accident… [Read more…]

Filed Under: X Files Tagged With: anabolic after 40, arm training, arm workout, arnold, arnold schwarzenegger, arnold's biceps, biceps peak, biceps training, biceps workout, bodybuilding zen, bodyweight training, x-traordinary arms

Ultimate At-Home Massive-Arm Move

Q: I have the Stretch-Overload Workout ebook, so I know how important stretch-position exercises are for mass.I’m training in a home gym with only free weights, and overhead triceps extensions are irritating my elbows. Should I just skip triceps stretch altogether to avoid injury?

A: We’ve been there, so we feel your pain. In a commercial gym, we recommend cable pushouts instead, which is facing away from an overhead cable, lunging forward and performing behind-the-head extensions. [Read more…]

Filed Under: X Files Tagged With: arm exercises, arm workout, elbow pain, home gym training, injury, mass building, pure-positions stx, quick-start muscle building 2.0, stretch-overload workout, triceps exercises, triceps workout

Move for Mass: Fiber Activation for Size Creation

JL Speed Curls - Last-Set Roulette for new Freak on Your Physique

Q: Using a static hold [StatX] at the end of a regular set near the muscle’s stretch is killer. I feel like I’m getting bigger after only a short time on this routine. Are those holds better than the X Reps your recommend with some movement?

A: It depends on the exercise, but in most cases, some movement, as in X Reps, may produce slightly better results. Here’s why… [Read more…]

Filed Under: X Files Tagged With: arm workout, fiber activation, frank rich, massthetic arms, muscle size, static hold, StatX, vascular arms, veiny arms, X Reps, x spot, x-rep update

Moment of Bodybuilding Zen 40: Rich Gaspari Guns for the Girls

Rich Gaspari was an impressive pro bodybuilder in the ’80s—but he will be the first to admit that his genetics were not ideal… [Read more…]

Filed Under: X Files Tagged With: arm training, arm workout, arms, big arms, bodybuilding zen, bodyweight training, curls for the girls, Rich Gaspari

Grow Gargantuan Guns!

Q: Your Power-Density Mass Workout 2.0 [with Super TORQ] is the most riveting bodybuilding e-book I’ve read lately. I tried Super TORQ, and my pump was off the charts, with a lot of new soreness. I’m hoping it will add mass to my lagging arms, which brings me to my question: The workout split in that e-book, and 4X as well, has arm training only once a week (Wednesday). Can I add an arm day on Saturday? I don’t mind training five days a week if my arms grow.

A: You could try that. It would mean your arms get hit directly on Wednesday and Saturday, with indirect work from chest and back on Monday and Friday (like Week 1 below but with an added arm day on Saturday). [Read more…]

Filed Under: X Files Tagged With: 4X, arm gains, arm training, arm workout, big arms, gargantuan arms, power-density, Super TORQ, testosterone, testosterone replacement therapy, TORQ, trt, x-traordinary arms

Huge Arms: Quick Hits for New Size

Triceps rope pushdowns (Troy Alves) - 5-Minute Blasts for Fast Arm Mass

Q: I’m using the Direct/Indirect 4X Mass Workout [pages 30-32], so do I only do delts/arms once a week on Wednesday. My arms lag, and I think they need more. I’ve seen you recommend another arm workout on the weekends. I can’t do that, so I’m thinking about adding a biceps and triceps exercise to my Monday and Friday workouts, pushdowns after chest, and concentration curls after back. What do you think?

A: For readers unfamiliar, let’s first outline the Direct/Indirect 4X Mass Workout split and how we use it… [Read more…]

Filed Under: X Files Tagged With: arm training, arm workout, biceps, big arms, direct/indirect, huge arms, new size, triceps

  • 1
  • 2
  • 3
  • Next Page »

:: 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

  • Login / My Account

Copyright © 2021 · X-Rep.com