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First-Set Trick for Muscle Mass

Q: I’m loving your 4X mass method. I’ve been using it for only three weeks, and I already feel bigger and look fuller. The scale says I’ve put on three pounds, but it looks like more than that. I feel pumped all the time. Anyway, I’m wondering if I should do a warmup set before I jump into 4X for an exercise. If not on all 3 exercises in Positions of Flexion, maybe just the first one will do the trick since it’s compound [or midrange], like squats.

A: Keep in mind that with 4X mass training, you’re using the same MODERATE weight from the first set to the last. In most cases you shouldn’t need a warmup set because your first in the sequence is fairly easy—you don’t go to failure… [Read more…]

Filed Under: X Files Tagged With: 4x mass method, blood-flow, bodyweight training, fiber activation, muscle mass, muscle-protein synthesis, negative-accentuated, subfailure, trick for more muscle, x-centric

Rep Speed on 10×10 Sets

Q: I have two questions. I’m using The Ultimate 10×10 Mass Workout, one [Ultimate] exercise per muscle. Killer results so far, with 40-minute workouts, but I was wondering what should I use as my rep speed on 10×10 sets? Also, is there anything I can take so I tolerate the burn a little better? I think I could make even faster gains if I could push further past the insane burn to get at more fibers.

A: Our former colleague, the late coach Charles Poliquin, said that one of the most underused get-bigger triggers is rep-tempo change, or cadence manipulation. Since you’re only doing one exercise for each muscle, we suggest you vary the cadence throughout the 10×10 sequence… [Read more…]

Filed Under: X Files Tagged With: 10x10, belly fatt, beta-alanine, blood flow hack, blood-flow, burn, Charles Poliquin, fast-twitch, iso abs, jerry brainum, joints, lactic acid, mass gains, miracle fix, muscle tension, pain threshold, rep cadence, rep speed, rep speed on 10x10, ultimate 10x10 mass workout

Exciting Muscle-Size Insights

Lawson incline press Holman spot

Q: After reading one of your articles that discussed the study where light, longer sets built muscle, I was thinking that maybe that’s why X Reps build so much size. Because they’re partial reps where the muscle is stretched, you block blood flow and get more tension time by making the set last longer. Do you think that’s the case—that X Reps work because they make a set last longer?

A: No doubt that ex-tending the set with X-Reps is one reason those power partials are so effective at building more muscle. As you said, you not only pulse at the target-muscle’s strongest point, where it’s elongated, but you also force the muscle to continue firing for five or more extra seconds—which means a longer tension time on any set with X Reps tacked on. That was the ground-breaking finding of that study—that extending tension time was another way to trigger hypertrophic stimulation…

[Read more…]

Filed Under: X Files Tagged With: 3d positions of flexion, blood flow blockage, blood-flow, fast-twitch fibers, fiber recruitment, heavy weights, hypertrophic, light weights, muscle size, muscle-building, muscle-size insights, occlusion, partial reps, POF, Power, target muscle, target-muscle elongation, tension time, tesosterone, testosterone replacement therapy, trt, x-rep manual

Simple “blood flow hack” to attack fat

According to our colleagues Alby and Alain Gonzalez, a forgotten study published in The Proceedings of The Nutrition Societyreveals you only need a simple “blood flow hack” to make belly fat disappear almost like magic. 

It’s potentially a non-surgical fantasy cure for flabby bellies, and anyone can do it—no matter what your age, weight, or fitness level.

[Read more…]

Filed Under: X Files Tagged With: alain gonzales, alby gonzalez, belly fat, blood flow hack, blood-flow, burn fat, fat burning, fat loss, isometric abs, isometrics abs, weight loss

Eye-Popping Muscle Detail with High Reps?

Q: I heard that you guys prescribe high-rep sets to etch in muscle cuts. That’s wrong. I’m a certified personal trainer, and I learned that high reps do not make a muscle more defined. You can only do that with diet to thin your skin.

A: You’re correct that higher-rep sets don’t “etch in muscle cuts” per se; however, as we discuss in our Fat-to-Muscle e-book, high-rep sets, 15 to 20, do heighten muscle burn, and that lactic acid surge can increase growth hormone output. [Can J App Phys. 22:244-255. 1997.] GH has been shown in research studies to be an extremely potent fat burner. In other words, it thins the skin by reducing subcutaneous fat—and that eventually gives you more muscle detail.

[Read more…]

Filed Under: X Files Tagged With: anabolic, anabolic hormones, belly fat burn, blood-flow, bodybuilders, bodyfat, burn fat, Canadian Journal of Applied Physiology, capillary bed expansoin, continuous tension, fast-twitch, fat burning, fat loss, fat-to-muscle, fat-to-muscle workout, fiber splitting, full range of motion, growth hormone, high-rep sets, high-reps, igf-1, insulin, insulin-like growth factor, jerry brainum, lactic acid, lean, lose fat, max force, mechano-growth factor, metabolism, mitochondria, muscle burn, muscle detail, muscle growth, muscular growth, occlusion, POF, positions of flexion, rep range, ripped, spot reduction, stretch overload

Try this for a sick muscle-hypertrophy uptick

Q: I have a hard time feeling some of my muscles working, especially short-range ones like abs. Should I go heavier, lighter, slower, or what? I know feeling the target muscle working is very important for the fastest results.

A: You can say that again. Getting in touch with the target muscle on every rep is a big key to muscle hypertrophy…

[Read more…]

Filed Under: X Files Tagged With: 3d muscle building, belly fat burn, blood-flow, eccentric, fat burning, fat loss, hypertrophic, hypertrophy, lose fat, muscle hypertrophy, negative-accentuated, nervous system, slow negatives, tension time, weight loss, x-centric, x-centric mass workout

3 Simple Changes to Get You Growing

Jonathan Lawson curling - 3 Simple Changes to Get You Growing

You know our mantra: You can trigger bigger gains with one small change. But let’s multiply that for even more mass. We’ve got 3 simple things to get you growing immediately… [Read more…]

Filed Under: X Files Tagged With: 10-week Size Surge, 20 pounds in 10 weeks, 3 simple changes, after-40, anabolic, anabolic after 40, anabolic primer, animal study, blood-flow, change to gain, frequency, full-range, growth hormone, innervation, international journal of sports medicine, journal of strength conditioning research, mass gains, muscle activation, muscle growth, power-density mass workout, rep cadence, rep speed, rep tempo, semi-stretch, Size Surge, slow negatives, stretch overload, synergy, testosterone, training frequency, Ultimate Power-Density Mass Workout, warmups, x-traordinary arms

One-Exercise 2-Way Blast for New Muscle Mass

Jonathan Lawson decline presses -One-Exercise 2-Way Blast for New Muscle Mass

Q: In a previous e-zine you mentioned combining two workouts with different bodyparts, such as chest and back with delts and arms. And you suggested using an X-centric set for each exercise in a Positions-of-Flexion routine. I was thinking about your first e-book, The Ultimate Mass Workout, which I.D.s the best exercise for each muscle. How about doing only those exercises, one regular set followed by an X-centric set? That way you focus on the ultimate exercise and get some power and density work as well as standard speed and slow-mo reps.

A: Sounds like a great plan. And you’re right: focusing on only ONE “best” exercise for each muscle would help you zero in and provide the most mass bang for your effort buck… [Read more…]

Filed Under: X Files Tagged With: 2-way blast, belly fat burn, best exercise, blood-flow, fat loss, fiber activation, full-body workout, hormones, mass blast, muscle mass, new muscle mass, POF, positions of flexion, tension time, ultimate exercises, Ultimate Mass Workout, x-centric

Lean-and-Muscular Winter-Workout Tips

Athlete running - Lean-and-Muscular Winter-Workout Tips

Q: I’m using the four-day version of The X-traordinary 4X Mass Workout. Will that help me stay as lean as possible over the winter? In the past, I’ve had trouble in that area. I tend to blow up to a smooth fat boy over the holidays. Is 4X the way to go so I don’t chub up?

A: First, understand that no workout program will prevent you from becoming president of the Chub Club if you eat like crap all the time. We’re not saying you can’t enjoy some fattening foods and desserts every so often, but it sounds like you lose control. Moderation is the key. Stay on a healthy diet most days during the week, but allow one or two for splurges. Do NOT make junk meals an everyday occurrence. Imagine YOU in this picture to stay on track… [Read more…]

Filed Under: X Files Tagged With: 4X, 4x mass workout, 4x training, abs, blood-flow, chub club, fat burning, fat-to-muscle, harder, high-intensity interval training, hiit, interval cardio, interval training, jerry brainum, jonathan lawson, lean, lean-machine, leaner, metabolic rate, micro tears, microtears, mitochondria, muscle trauma, muscular, na, na style, na training, negative-accentuated, research, spot reduction, Steve Holman, testosterone, whitney reid, winter workout, winter-workout tips, workout tips, x-traordinary 4x mass workout

Is Spot Reduction a Myth?

Jonathan and Steve showing abs - Is Spot Reduction a Myth?

Q: I’m now a believer in negative-accentuated sets for fat loss. I started using a version of your Ultimate Fat-to-Muscle Workout and got leaner and more muscular after only one month. I admit that I did a few more NA [negative-accentuated] sets for areas I really needed to reduce fat. I’ve heard that spot reduction isn’t possible, but I could swear I lost more fat in those areas like my midsection and thighs that I hit with more NA work. I’m seeing abs! So do you think spot reduction is a myth? I’m starting to think not.

A: For those unfamiliar with it, an NA set is one second up on the positive and six seconds down on the negative. For example, on a curl, you would curl the weight at normal speed, then lower slowly to a count of six. The slow negative emphasis increases blood flow to the muscle and also triggers more muscle trauma. Both of those factors are critical to fast fat-to-muscle results… [Read more…]

Filed Under: X Files Tagged With: 4X, adipose tissue, blood-flow, burn fat, elite performance, fat loss, fat-to-muscle, fat-to-muscle workout, GH, growth hormone, is spot reduction a myth, leaner, lipolysis, mauro di pasquale, metabolism, more muscular, muscle trauma, negative-accentuated, reduce fat, spot reduction, subcutaneous fat, tension time, ultimate fat-to-muscle workout, x-treme lean

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