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Moment of Bodybuilding Zen 80: Ronnie Coleman’s Mind-Blowing Mass

Ronnie Coleman's back, two poses

Ronnie Coleman won the Mr. Olympia eight times, and his incredible monstrous physique set a new standard in the pro ranks. Check out the back shot on the right—striations on top of striations. Incredible… [Read more…]

Filed Under: X Files Tagged With: beyond x-rep, bodybuilding zen, bodyweight training, Jay Cutler, mass, Mr. O, mr. olympia, physique, pro bodybuilder, ronnie coleman, striations, x-only, x-only sets, x-rep-only sets

One Simple Change for New Mass Gains

Muscular torso, reverse-grip triceps push downs

Q: I love 4X training. It’s gotten me bigger than I’ve ever been, but my gains have leveled off. I’m thinking about doing the last set in stage style for more intensity. Do you think that will work? Any tips if I try it?

A: We love experimentation. It can make good gains great, so we say try it on for SIZE…

Let’s start by explaining the 4X method for our new readers who aren’t familiar: You pick a weight with which you can get 15 reps, but you only do 10; rest 30 to 45 seconds, then do 10 more—and so on until you complete four sets. If you get 10 reps on your last set, you add weight to that exercise at your next workout…. [Read more…]

Filed Under: X Files Tagged With: 4x method, 4x training, beyond x-rep, biotrust protein, change to gain, drop sets, free protein, free supplements, intensity techniques, mass gains, negative-accentuated, stage sets, supersets, x fade, x-centric, x-hybrid, x-hybrid techniques, x/pause

Inside Muscle-Growth Secret

Q: I need to build up the inside of my chest, the cleavage, so to speak. A training friend told me that really squeezing and flexing at the bottom of cable crossovers will get my inner pecs popping. Is that true?

A: While full-range cable crossovers can help develop the entire pec muscle—even the inner sections—believe it or not, the BEST way to attack that insertion point of the target muscle is by emphasizing stretch overload… [Read more…]

Filed Under: X Files Tagged With: anabolic fasting, best chest exercise, beyond x-rep, brad pilon, chest exercises, chest workout, Double-X Overload, dumbbell flyes, dxo, eat stop eat, inner chest, inner pecs, intermittent fasting, Jacob Wilson, mass-boosting, muscle gains, muscle growth, partial reps, secrets, stretch overload, X Reps, x-rep update

After-Set Stretch: Hyper-Hypertrophy Mass Tactic

Q: What do you think about stretching between sets? I’ve heard a lot of big bodybuilders do it, but I’ve seen studies that show stretching can make you weak.

A: The old study you’re referring to showed that stretching a muscle for 20 to 30 minutes before training it compromised strength. That’s a lot of stretching—and one reason we don’t do much prior to a workout-—just some range-of-motion loosening… [Read more…]

Filed Under: X Files Tagged With: anabolic, anabolic hormones, beyond x-rep, biotrust protein, bodybuilders, free protein, free supplements, home-gym routine, igf-1, intraset stretching, Jay Cutler, mechanical stress, Michael J. Rudolph, mike neveux, mr. olympia, mTOR, muscle hypertrophy, stretch, stretch overload, time under tension, tom platz, Ultimate Mass Workout, x-hybrid techniques, x-rep partials, x-rep update

Double-X Overload Warmups?

Vascular forearm - 2 Easy Ways for BIG Muscle Gains

Q: I’m making some incredible progress using your Double-X Overload technique, but I wanted to let you know that I don’t just use it on my work sets. DXO works for warmup sets, too. I usually use it on at least one of my two warmup sets for the big [midrange] exercises, and I feel much stronger on my work sets. Great technique!

A: That’s a good tip. We love feedback from fellow weight trainers who think instead of just following the pack. One reason Double-X Overload (DXO) works so well on warmup sets is because of the enhanced occlusion and nervous system activation.

For those unfamiliar with DXO, it’s an X-Rep partial in the semi-stretch position between each full rep. That provides a slightly more explosive action, which has been shown to heighten nerve force (many top-level powerlifters do light, explosive sets for that very reason—it helps them lift more weight). [Read more…]

Filed Under: Uncategorized Tagged With: 3d muscle building, alpha muscle, alpha-3 specialization, beyond x-rep, blood flow blockage, bodybuilders, Double-X Overload, dxo, explosive reps, growth hormone, iso x, journal of strength conditioning research, nervous system, occlusion, powerlifters, progress, stage sets, warmup sets, warmups, x-hybrid tactics, x-rep partials

Stretch to Etch Slashing Muscle Detail

Lawson incline flye stretch

Q: I’m trying to get that crisp division between my pecs. I want to be able to see the inner part of my chest muscles from the lower part all the way up to the collarbone. I do lots of cable crossovers, but I’m only seeing a bit of detail in my lower chest. Any suggestions?

A: One problem may be fat in the area. A bit of adipose covering the pecs will blur or negate any detail. You need to be fairly lean to see the chest-muscle division (cleavage) from top to bottom.

[Read more…]

Filed Under: X Files Tagged With: Beyond X, beyond x-rep, beyond x-rep muscle building, biotrust, blood flow blockage, cable crossovers, chest, chest detail, chest exercises, chest workout, dumbbell flyes, dxo, free protein, Jacob Wilson, low-carb protein, muscle detail, occlusion, pecs, static contraction, static hold, stats, stretch, stretch overload, stretch to etch, X Reps, x-hybrid techniques, x-rep partials, x-rep update

DXO Works on Warmup Sets Too

Q: I’m making some incredible progress using your Double-X Overload technique, but I wanted to let you know that I don’t just use it on my work sets. DXO works for warmup sets, too. I usually use it on at least one of my two warmup sets for the big [midrange] exercises. I feel much stronger on my work sets. Great technique!

A: That’s a good tip. We love feedback from fellow weight trainers who think instead of just following the pack. One reason DXO works so well on warmup sets is because of the enhanced occlusion and nervous system activation.

[Read more…]

Filed Under: X Files Tagged With: 3d muscle building, anabolic fasting, beyond x-rep, blood flow blockage, Double-X Overload, dxo, eat stop eat, explosive reps, fast-twitch, growth threshold, intermittent fasting, journal of strength conditioning research, nervous system, occlusion, ripped, strength, warmup sets, warmups, X Reps, x-hybrid tactics, x-rep partials

Weekly Change for Big Muscle Gains

Q: I want to thank you for the great programs and excellent tips, like X-Reps. My background is in Olympic lifting, but I’ve been into bodybuilding lately. I made some okay gains training heavy, but I’ve made much better and faster progress training heavy one week and using an all-4X program the next.

A: You didn’t really ask a question, but we just wanted to commend you on being brave enough to give all-4X training—every other week—a try.

So many trainees are stuck in the must-always-train-heavy-to-grow mentality that they miss out on significant muscle-size stimulation. It’s probably the key reason most complain about such slow gains. Plus, they get injured much more often.

[Read more…]

Filed Under: X Files Tagged With: 3d muscle building, 4X, 4x training, beyond x-rep, biotrust, bodybuilding, Double-X Overload, dxo, free protein, gains, growth threshold, heavy training, low-carb protein, muscle gains, olympic lifting, Power, power/rep range/shock, rest/pause, stage sets, weekly change, X Reps, X-Fade, x/pause

Pack On More Muscle: Are You Making This Mistake?

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

Q: I’ve made the best gains of my life the past year with X Reps, going from 185 to just under 200 pounds. But my gains have stalled. You talk a lot about muscle adaptation, so I’m wondering if I’ve adapted to X Reps. Should I stop doing them for a while so I can pack on more muscle?

A: Adaptation to training techniques and even bodypart routines can happen in as few as six workouts. If you train a muscle twice a week, that means you can adapt in three to four weeks. We’ve talked about phase training, which is downshifting intensity for one week with sub-failure workouts after four to six weeks of all-out workouts. But sometimes even that’s not enough to kick-start new gains once you resume a high-intensity phase. Usually, you have to mix things up somehow…

[Read more…]

Filed Under: X Files Tagged With: adaption, best exercises, Beyond X, beyond x-rep, Double-X Overload, dxo, fast-twitch, jonathan lawson, mr. olympia, pack on more muscle, ronnie coleman, slow-twitch, stage sets, Steve Holman, X Reps, x spot, x-hybrid

Last-Set Roulette for new Freak on Your Physique

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

Many bodybuilders embrace our change-to-gain hypertrophy concept. They just aren’t exactly sure how to apply it. 

Do they change exercises, change intensity methods, or what?

Well, there’s a way to jack some major growth at every workout, and it’s simple to apply on only one set. We call it Last-Set Roulette. [Read more…]

Filed Under: X Files Tagged With: anabolic reload, Beyond X, beyond x-rep, biceps, cable curls, curls, dxo, freak physique, hypertrophy, last-set roulette, physique, speed reps, X Reps, x-celeration, x-centric, x-only

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