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3 Fat-to-Muscle Secrets to Get You Leaner and Bigger

Jonathan Lawson's abs from X-treme Lean

Q: I always get fat over the winter. Outdoor cardio is hard to do, and I hate the treadmill. Plus, I tend to miss workouts. Three days a week is about all I can handle. Should I just do that and try to starve myself more often to stay closer to lean shape?

A: The good news is, you don’t have to do cardio to burn fat; you just have to use a few key fat-to-muscle tactics, the first of which is doing some muscle damage. [Read more…]

Filed Under: X Files Tagged With: bigger, bigger and leaner, burn fat, cardio, fat burning, fat loss, fat-to-muscle, high-definition workout, home protection, leaner, muscle damage, muscle trauma, secrets, self-defense, weight loss, winter workouts, x-treme lean

3 Workouts a Week to Get Bigger and Stronger

Q: I just want to say that The Ultimate Power-Density Mass Workout and The X-traordinary X-Rep Workout have the best bodybuilding info I’ve ever read. I’m so stoked, and I’m already noticeably bigger and stonger after only a month. My question is that I’m using the Basic X-Rep Workout as it’s listed [3 different workouts], but I’m working out Monday, Wednesday, and Friday. In the X-Rep Workout e-book you say to train four days a week—M, T, Th, F—doing the Monday workout again on Friday. Is working each bodypart once a week with the 3-way split okay?

A: You answered your own question without even realizing it. If you’re getting bigger and stronger, you’re onto something that works well for you. Stick with it: Workout 1 on Monday, Workout 2 on Wednesday, and Workout 3 on Friday. Simple, with lots of recovery time for muscle growth—and each workout takes less than an hour. [Read more…]

Filed Under: X Files Tagged With: 3 days a week, 3-days-a-week pof program, 3-way split, bigger, Dave Goodin, mike westerdal, protect your family, self-defense, steroids, stronger, x-rep workout, x-traordinary x-rep workout

“Wow! You’re looking seriously bigger, bro.”

Q: I just want to thank you for another killer variation of 4X, “downward-progression.” I’ve only been using it for a couple of weeks on the big exercises, but a guy at the gym came up to me today and said, “You’re looking seriously bigger, bro.” It’s working great and is perfect with regular 4X and TORQ (tension-overload repetition quantity). I’m using DP 4X on the heavy power exercises in The Ultimate Power-Density Mass Workout 2.0, with 4X and TORQ on the others. I’m very impressed, and apparently growing more impressive. Lol. Thank you.

A: Interesting you say that because both of us received similar compliments in the gym when we started rotating in downward-progression 4X. One guy told Jonathan his arms were looking huge, and Steve got, “If you’re trying to get bigger, it’s working.” They both left off the “bro.” [Read more…]

Filed Under: X Files Tagged With: 4X, actin, alain gonzales, athletic-aesthetic physique, bigger, brad pitt, density training, downward-progression, downward-progression 4x, dp 4x, home-gym training, myosin, perfect physique, power-density, sarcoplasm, sarcoplasmic expansion, TORQ, Ultimate Power-Density Mass Workout

2 Tricks to Get You Ripped—With More Muscle Too

Q: Looking in the mirror, I see that somehow I’ve gotten very fat. I go to the gym, but I guess my eating has been out of hand for too long. Is there anything I should concentrate on during my workouts to help lose the fat? I plan to do cardio after every weight workout, something you’ve suggested. I desperately want to be ripped enough to see abs!

A: First, get your diet under control. You must start eating clean—cut down the junk—and get on an anabolic-meal schedule. Your best bet will be a typical bodybuilding diet, so eat at least 25 grams of protein at six meals a day. Try to eat every two to three hours, and get some carbs too—enough to refill muscle glycogen stores, which is about 200 grams a day. If you need examples, see X-treme Lean; it contains our complete meal-by-meal diets to help you get ripped…

[Read more…]

Filed Under: X Files Tagged With: 4x sequence, abs, anabolic diet, anabolic hormone reset, anabolic hormones, bigger, bodybuilding, Canadian Journal of Applied Physiology, diet, fat burning, fat-to-muscle, GH, GH release, granite abs, growth hormone release, heavy pyramids, high-reps, lose fat, metabolism, microtears, more muscle, muscle trauma, negative-accentuated, pyramids, ripped, stronger, testosterone, triple-shredded, ultimate fat-to-muscle workout, x-traordinary abs, x-treme lean

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