• 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

Progressive-Shock Size-Surge Tips

Jonathan Lawson demonstrating midrange, stretch, and contracted positions for biceps

Q: I’m astounded by Jonathan’s Size Surge transformation in only 10 weeks. His arms got huge, and he said his gains really took off during the second phase when he started using Positions of Flexion. I was thinking that I should do POF for arms in phase 1 too. Like for biceps, he has two sets of barbell curls and two sets of concentration curls. Wouldn’t I make better gains if I did two sets of barbell curls followed by one set of incline curls [for stretch] then one set of concentration curls? That’s the same number of sets, but now it’s full-range POF. I could do the same for triceps too.

A: That sounds like a good plan—at least until you realize one reason phase 2 in the Size Surge program works so well is because the muscles get a progressive-shock size effect when you shift to full-range training for the last four weeks. In other words, you force more growth adaptation to happen when you add stretch-position exercises like incline curls for biceps and overhead extensions for triceps at week 7… [Read more…]

Filed Under: X Files Tagged With: adaption, arm exercises, arm workouts, big arms, crash course, full-range positions of flexion, hormones, jonathan lawson, phase 1, phase 2, progressive-shock, size effects, Size Surge, size surge program, testosterone, testosterone production, testosterone replacement therapy, tips, transformation, trt

Moment of Bodybuilding Zen 77: Frank Zane’s Greatest Shot?

Frank Zane in a "relaxed" pose

Frank Zane wasn’t the biggest bodybuilder of his era by any stretch. He competed and won the Mr. Olympia weighing around 190 at 5’9”. And 40 years later, his physique is still considered an ultimate ideal by the many…

His secret was that he always came in super-crisp with delineated abs. In fact, his abs stood out in bold relief even when he was standing relaxed, as in this photo. [Read more…]

Filed Under: X Files Tagged With: aesthetics, anabolic reload package, big arms, bodybuilding zen, frank rich, frank zane, massthetic arms, mr. olympia, phyique, proportions, symmetrical, symmetry, vascular arms, vascularity, veiny arms, x-treme lean

Get-Big Tip: How to Flip the 4X Growth Switch

Q: I got The 4X Mass Workout e-book, and it’s fantastic! I tried it on arms for a few weeks, and they blew up at every workout. I measured, and I gained a quarter-inch in only three weeks. Thank you! They’d been stuck for over a year at just under 17″. I’m convinced and ready to use 4X on all bodyparts. I want to do your full-range Positions of Flexion method for each muscle, 4X on all exercises, but the POF routine in the 4X e-book is a 2-way split. I don’t think I can work legs and chest on the same day. Is there an alternative?

A: Don’t be a wuss! That’s the Phase 2 Size Surge program Jonathan used to pack on 20 pounds of muscle in 10 weeks, so suck it up and just do it…

Kidding! That 2-way split is too taxing for some trainees (not just wusses), which is one reason Jonathan provides a 3-way POF split in his Size Surge e-book (pages 55-57). Here’s how that less-taxing mass plan pans out… [Read more…]

Filed Under: X Blog Tagged With: 4X, big arms, eat the fat off, get big, get ripped, growth switch, Harvard research, M4X, myofibrillar growth, POF, sarcoplasmic expansion, Size Surge

More Muscle Size: One-Set Wonders

Q: I just got your X-traordinary Arms e-book. Killer information, and I’m ready to use it to build mine into 19-inchers like Jonathan’s. My question is about the 3D HIT program in which you incorporate the arm-specialization routines. One work set for each exercise? You list a few more sets for arms, but I just can’t comprehend how one set could be enough for the other bodyparts. Can I add sets?

A: You can do anything you want, but be careful and monitor your progress. Building muscular size is all about experimentation. In fact, the 3D HIT program is our experiment into one-set-per-exercise intensity training. We’ve seen lots of research validating one-set training for building strength; however, as we explain in our e-books, packing on extreme muscle size is a different animal than merely building strength and a few fast-twitch fibers. There are different layers to attack when size is the goal. [Read more…]

Filed Under: X Files Tagged With: arm specialization, big arms, bodyweight training, continuous tension, fast-twitch fibers, max force, MPS, muscle protein synthesis, muscle size, strength, strength building, stretch overload, super saturation, x arms

Dumbbells or Bar for Triceps?

Q: The leadoff 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 loading up and dragging a bar over to my flat bench. Can I just use dumbbells for lying extensions instead of a bar?

A: Magnetic resonance imaging shows that lying extensions on a flat bench with a bar mostly stress the triceps’ long head, so we classify it as a sweep exercise in the X 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: after-40 muscle-size manual, anabolic after 40, barbells, barbells vs dumbbells, big arms, dumbbells, free e-book, triceps, triceps exercises, triceps workout, x-traordinary arms

Moment of Bodybuilding Zen 46: Lou Ferrigno

Back in the 1970s, people thought Arnold was big—almost too big. Then came Lou Ferrigno, who was even bigger… [Read more…]

Filed Under: X Files Tagged With: after-40 muscle building, arnold, big arms, bodybuilding zen, fix your shoulder pain, huge arms, Lou Ferrigno, Michael Neveux, mr. olympia, no more shoulder pain, pumping iron, rick kaselj, shoulder pain, too big, x-traordinary arms

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

X-tra Eye-Popping Arm Size

Q: I got your Pre-Ex 3X e-book recently and tried it over the weekend. It’s an amazing method. It makes me feel like I’ve grown already, even if that (might?) only be in my mind. My question is about forearms. You don’t really have a pre-ex routine for that muscle group, and mine suck. What do you suggest?

A: Shame on us. Forearms are very important. In most short-sleeve shirts they are all you see, so they need to be freaky… [Read more…]

Filed Under: X Files Tagged With: arm size, big arms, extensors, flexors, forearm exercises, forearm rockers, forearms, massthetic arms, pre-ex 3x, vascular arms, veiny arms

Curls for the Girls: Size Matters!

Q: I’ve been dating someone for about six months, so my training has been off and on. My arms shrink the fastest, but I’m starting to wonder if muscles even matter. I’ve been at this smaller size since I met her, and she says she’d rather I not work out and spend more time with her. Should I just train every so often to maintain what little size I have left? Any insight?

A: Not to sound like sexist pigs, but sometimes (most of the time) women don’t say what they mean—or maybe they just say what they think is nicer for your to hear. When it comes to girls and muscles, Steve has a story that’s similar to yours—but with a surprising end that may help you with your dilemma… [Read more…]

Filed Under: X Files Tagged With: arm training, big arms, curls for the girls, hardgainer, Mr. Texas, sex appeal, size matters, women, x-traordinary arms

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

  • 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