X-REP.COM

Dedicated to Your Physical Transformation

Steve: Chest, Back, Abs + Arms/Calves

(Pre-Ex 3X, Stretch Overload)

I experimented with a modified pre-exhaustion method on Friday–high-rep isolation exercise, rest 30 seconds, then do a heavier (10 reps) compound move. It worked so well, I’m keeping it going this week. It’s basically a form of the slow-twitch-fatigue method used in the Brazilian study we discuss and incorporate into the programs in the new MMX e-book. Here’s my modified pre-ex attack for chest and back…

Chest: Machine flyes (3×22,16,12) rest 30 sec. ss with Elbows-flared machine dips (3×10,8,7); Low-incline flyes (2×12,9); Flat flyes (1×9 + StatX)
Back: Bent-arm bent-over laterals (20,15,12) rest 30 sec. ss Machine rows (3×10,8,7); Stiff-arm pulldowns (2×20,15) rest 30 sec. ss Pulldowns (2×11,9); Lateral-shrugs (22,16) rest 30 sec. ss DB upright rows (2×11,9 + X Reps)
Arms: DB pullovers (2×11,9) ss Seated DB curls (2×11,9); Lying DB extensions (1×9) ss Seated hammer curls (1×10)
Abs: Planks (1x60sec., 1x45sec.) ss Low-incline kneeups (2×9,6)
Calves: Machine leg press calf raises (1×20 R/P 15 R/P 9 R/P 7 + StatX)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.

Summary: I’m really sold on this Pre-Ex method–high-rep iso, rest 30 seconds, heavy compound. The feel is unreal, at least for now (it’s new). The only problem is that for some muscles you have to use two pieces of equipment. For example, for chest today I did Machine flyes for high reps, then I had to walk over to the dip machine as I rested for 30 seconds and hit a heavy set there after the rest. I left my towel on the flye machine so no one would steal it. Thievery isn’t a problem with lats–Stiff-arm pulldowns/Pulldowns–or traps–Lateral-shrugs/DB upright rows. It’s a great method for zeroing in on each muscle–modified pre-ex is definitely a targeted attack to get jacked.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

Steve: Delts, Arms + Calves/Abs

Sipping my pre-workout coffee, I had an epiphany–that means an enlightened idea (not a stroke). I decided to use the findings of the Brazilian study we discuss in our new MMX e-book with a pre-exhaustion twist. I used a continuous-tension isolation move first for 20 to 30 reps, rested 30 seconds, then did a heavier compound move. For example, Seated laterals (light) and Seated DB presses (heavy), 30 seconds between sets, as in the study for slow-twitch fiber fatigue to activate more fast-twitch growth fibers on the second heavier exercise. After three rounds of that, I ended with two to three sets of a fairly heavy stretch exercise. Quick, ultimate-pump POF workout…

Delts: Seated laterals (3×22,16,12) modified ss with Seated DB presses (3×10,8,7 + X Reps); Incline one-arm laterals (3×10,8,7 + StatX)
Triceps: Lying DB extensions (3×20,15,11) modified ss with Close-grip DB bench presses (3×9,8,6); Overhead DB extensions (2×10,8)
Biceps: Bent-over close-grip cable curls (3×23,18,15) modified ss with Undergrip cable rows (3×12,10,9); Incline curls (2×10,8)
Tri’s/Bi’s/Brachialis: DB pullovers (2×12,9) ss Hammer curls (2×10,8)
Forearms: DB wrist curls (2×17,14) ss Reverse DB wrist curls (2×15,10)
Calves/Abs: Machine leg press calf raises (1×20(12)(8)–Rest/Pause); Machine crunches (1×15(8)(5)–Rest/Pause)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.

Summary: The modified Pre-Ex–30 seconds between isolation and compound moves with high reps on the iso–was a great change to gain. Pump was big and target-muscle ache was so fierce that the ending stretch-overload exercise didn’t require as much weight to feel heavy. Remember, a muscle doesn’t know what weight you’re lifting; it just recruits as many fibers as possible to move it. The fatigue from the initial Pre-Ex rounds hammered the target muscle so that the stretch-overload sets were not dangerously heavy but still force max-fiber recruitment. Loved this method.
Diet, Supplements & Nutrient Timing: For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.

Max Contraction for Peaked Biceps Action

Q: I love Positions of Flexion. I’ve gained about 10 pounds since I started using it, but one problem I have is biceps. I just don’t feel the last exercise for contraction, concentration curls. I’ve tried them Arnold style, with my arm hanging free, and I’ve also tried them seated with my arm against my inner thigh. Is there another exercise I can use?

A: We usually suggest spider curls, which are basically preacher curls on the vertical side of the bench… [Read more…]

Build Freaky Forearms

Q: I read the Size Surge Workout e-book in one sitting. It’s the best muscle-building information I’ve ever read. Very complete, and I am more excited and motivated than ever to start. After comparing the basic workouts in phase 1 with the Positions-of-Flexion workouts in phase 2, I’d like to know why you have forearm work only in phase 1? You have wrist curls and hammer curls, but no direct forearm work in phase 2. Why?

A: Sounds like you want freaky vein-streaked forearms hanging out of your shirt sleeves! We can fix that—but first, let us answer your question… [Read more…]

Big-Arms Tip

Q: I’m getting new mass and cuts using the Fat-to-Muscle Workout. Just the right amount of soreness to burn fat and add muscle. I can see it happening when I look in the mirror. The only bodypart not getting it is biceps. I do cable curls with the Negative Accentuated technique because you’ve said it’s superior to barbell curls. I do two seconds up and then six seconds down on every rep, but I don’t get that deep ache like my biceps were worked hard enough. Should I move slower on the NA set or what?

A: To clarify, we’ve said cable curls are superior to barbell curls when you want to incorporate X Reps at the end of a set. X Reps are eight-inch partials you add at the semi-stretch point when you can’t do any more full-range reps. [Read more…]