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Bigger Muscles Now: 4X FirePower

Q: I’ve read about your 4X mass-building method in a few of your newsletters. I find it hard to believe that I can build bigger muscles doing only one exercise per bodypart for four quick sets with only the last set to failure. Will that really work?

A: You misunderstood the concept—we probably should’ve been more clear. Unless you’re a beginner, you should do more than one exercise in 4X style per bodypart. We mistakenly assumed that readers know we use Positions-of-Flexion mass training, which works a muscle through its midrange, stretch, and contracted positions. That usually requires THREE exercises per bodypart… [Read more…]

Filed Under: X Files Tagged With: 4X, 4x muscle building, advanced, beginners, bigger muscles, boost testosterone, boost testosterone with cardio, failure, full-range, growth fibers, hiit, intermediate, mass building, muscle gains, POF, positions of flexion, testosterone boosting, x-rep partials

Stretch-Position Exercises

Jonathan Lawson incline curl - The Most Important Muscle-Building Exercises

Q: I’m using the three-position training of POF [as outlined in the 3D Muscle Building e-book] and have made excellent gains with it. I recently purchased your Quick-Start Muscle Building Guide for my nephew. It’s excellent, and I can already see changes in his muscles after three weeks, but I wonder why you don’t include stretch-position exercises, like incline curls for biceps, in the workouts. I’m sure stretch exercises are one reason I’ve added so much muscle with POF, so if beginners are to make the fastest gains possible, I would think they should use full 3D POF programs. No?

A: The reason we don’t include stretch-position exercises in the Quick-Start program is that they are more dangerous for beginners. Joe Horrigan, D.C., of the Soft Tissue Center, uses the often-injured lower-back as an example: [Read more…]

Filed Under: X Files Tagged With: 3d muscle building, 3d pof, animal study, beginners, boost testosterone, comeback, gains, Joe Horrigan, myoelectric silence, POF, quick-start muscle building, soft tissue center, stretch position, stretch-position exercises, testosterone, testosterone boosting, testosterone replacement therapy, trt

Changes at Every Workout?

Q: I remember from your old daily training blog (which I really miss) that you guys would make changes at every workout (or at least it seemed like it). Should I be doing that, or should I stick to a routine as it’s written for six weeks, then try something new? You’ve also mentioned things like “X-Fade” and “DXO” after some exercises. Do you have an e-book that explains those?

A: The frequency of change your muscles require to keep growing depends on your experience. Beginners and early intermediates don’t need change very often because they’re getting stronger as neuromuscular efficiency, or nerve force, improves. That helps to keep the muscle-growth process moving forward, so changing things every six weeks is about right.

[Read more…]

Filed Under: X Files Tagged With: advanced, beginners, belly fat burn, Beyond X, beyond x-rep muscle building, change to gain, changes at every workout, dieting advice, Double-X Overload, dxo, fat loss, fiber activation, intermediate, lose weight, max-force generation, muscle growth, nerve force, neuromuscular efficiency, ripping phase, small change for big gains, training blog, X-Fade, x-hybrid techniques, x-rep experiment, x-rep partials

Home-Gym Training

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…]

Filed Under: X Files Tagged With: 10-week Size Surge, 3d muscle building, alternate exercises, anabolic environment, anabolic hormone reset, anabolic hormones, beginners, beginners guide, dr. michael mosley, fasting, home gym, home-gym training, hormones, intermittent fasting, POF, powerblock, quick start, quick-start muscle building, replacement exercises, Size Surge, testosterone, X Reps

20 to 80 Pounds of Muscle

Q: I did the first [5-week phase] of Jonathan’s 20-pounds-of-muscle-in-10-weeks program [from the 3D Muscle Building e-book] and didn’t get much size from it. I gained about 3 pounds and still feel skinny. Should I go ahead and do the second five weeks of different 3D Positions-of-Flexion workouts? Do you think that by hitting all of the positions [in the Phase 2 workouts] that I will make better gains than with the first part?

A: Full speed ahead—continue with Phase 2 (your gains from Phase 1 are actually darned good; more on that in a moment). By shifting to training each muscle in the midrange, stretch and contracted positions, you should get another more sizeable muscular adaptation (growth jolt).

[Read more…]

Filed Under: X Files Tagged With: 20 pounds of muscle, 3d muscle building, 3d pof, 80 pounds of muscle, anabolic primer, beginners, beginners guide, belly fat burn, bodybuilding, fast-twitch, fat burning, fat loss, high glycolytic, high oxidative, hormone trick, jonathan lawson, metabolism, muscle growth, muscular adaption, phase 1, phase 2, physique, POF, positions of flexion, quick-start muscle building, rep range, running, steroids, Steve Holman, supercompensation, weight training

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