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Back-Attack Size Effects

Jonathan Lawson close-, parallel-grip chins - Ultimate Exercises for Mass

Q: You have V-handle pulldowns as the Ultimate Exercise for lats [in the X-traordinary X-Rep Workout]. I do those for the power pyramid then wide-grip pulldowns for a density drop set. But I feel the wide-grips in my lats more. Can I reverse the order and do the wide pulldowns for the pyramid, then the V-handle pulldowns for a density drop set?

A: Absolutely! Your question is similar to one we had for chest before. In that case, we suggested switching the order at every workout to emphasize a different line of force for optimal size effects. You could do that with lats also (and it will help your arms look huge too, as you’ll see in a moment)… [Read more…]

Filed Under: X Files Tagged With: back attack, back exercises, back workout, drop sets, gains, lats, midback, power pyramid, protect your family, pyramids, self defense, size effects, x-traordinary x-rep workout

Upper-Body Mass From the Back

Mike Mentzer's back mass - Upper-Body Mass From the Back

Q: In the Positions-of-Flexion exercise matrix [in 3D Muscle Building] you don’t have any midrange moves listed for midback. Instead, you say, “covered with lat midrange work.” But I know I’ve seen behind-the-neck pulldowns in some of your workouts as a midrange exercise. Should I not use that exercise? Is it dangerous?

A: Doing pulldowns behind your neck can be dangerous—if you train heavy and pull the bar too low or jerk the bar down. [Read more…]

Filed Under: X Files Tagged With: 3d muscle building, back attack, back specialization, back workout, behind-the-neck pulldowns, fiber activation, fix my shoulder pain, fix your shoulder pain, midback, midback work, mike mentzer, POF, positions of flexion, pre-ex 3x, rick kaselj, shoulder injury, shoulder pain, shoulder safety, upper-body mass

Get-Wide Back Attack

Jonathan Lawson parallel-grip chins - Get-Wide Back Attack

Q: I have almost all of your e-books. I can’t begin to tell you how much muscle they’ve helped me build. I’d be lost without them, and I reread them often. My question is about back width, which is one of my weak points. In The Ultimate Mass Workout [the original X-Rep manual] you say that parallel-grip chins is the Ultimate Exercise for lats. But in many of your programs, like the POF-X workout in the X-Rep Update #1 e-book, you have wide-grip pulldowns as the big midrange move for lats. But what about chins? I’ve read that wide-grip chinups are the best lat exercises. Can you clarify, please?

A: For most trainees, parallel-grip chins will put the biceps in an advantageous position to maximize pulling power, but not so good as to make the biceps the prime mover. That’s why we say it’s the Ultimate Exercise for lats—if you’re only going to do one exercise for lats, that’s at the top of the list. [Read more…]

Filed Under: X Files Tagged With: 3d muscle building, back attack, back width, back workout, get wide, lat workout, lats, POF, positions of flexion, ultimate back exercises, ultimate exercise for lats, Ultimate Mass Workout, x-rep update

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