• 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

Train 3 Days a Week for a Bodybuilder Physique?

Big and lean bodybuilder doing seated lateral raises

Q: I have limited time to train—three days a week. I can get to the gym M-W-F, but I usually have family stuff on the weekends, so that’s it. Can I build a bodybuilder physique by training only three days a week? What program would you recommend?

A: Can you get a bodybuilder physique training only 3 days a week? That depends entirely on your genetics. We’ve known a few guys who looked like bodybuilders going to the gym zero days a week. Not kidding—lucky bastards. LOL! [Read more…]

Filed Under: X Files Tagged With: 3 days a week, anabolic hormones, bodybuilder, bodybuilder physique, brad pilon, eat stop eat, fat-to-muscle, genetics, intermittent fasting, muscle immensity, myofibrillar, negative-accentuated, physique, positions of flexion, recovery, sarcoplsmic, Size Surge, x-centric

Moment of Bodybuilding Zen 59: Mike Mentzer Relaxed Mass

This impressive shot of Mike Mentzer was a poster that Steve had on his wall in his late teens for motivation… [Read more…]

Filed Under: X Files Tagged With: 1980 Mr. Olympia, anabolic reload, bodybuilder, bodybuilding, bodybuilding zen, frank zane, genetics, hypertrophy, IFBB, iron guru, master trainer, mike mentzer, motivation, mr. olympia, muscular potential, nautilus machines, physique, pre-ex 3x, pre-exhaustion, roger schwab, slow-twitch exhaustion, stx method, vince gironda

Moment of Bodybuilding Zen 50: Tom Platz’s Beach Walk

Some of the most motivating photos to us are those featuring a top bodybuilder out in the general public—when they’re in decent shape, that is (LOL). In Zen 36 we featured Arnold walking through the streets of Venice, California.

This one is Tom Platz walking the path at Venice Beach, a classic photo from one of the best physique photographers of all time, Michael Neveux…. [Read more…]

Filed Under: X Files Tagged With: arnold, beach body, beach physique, bodybuilder, bodybuilding zen, freak physique, genetics, home-gym training, hypertrophic, jose antonio, Michael Neveux, mr. universe, muscle beach, quick-start muscle building 2.0, stretch overload, stretch-overload workout, tom platz, venice

Moment of Bodybuilding Zen 44: Jim Haislop’s Proportion

We featured Jim Haislop, 1968 Mr. America, way back in Zen 8. We recently ran across this shot of him, and all we can say is, Whoa! [Read more…]

Filed Under: X Files Tagged With: bodybuilder, bodybuilding zen, Doug Brignole, fast-twitch fibers, frank rich, heavy-light, hypertrophy, jerry brainum, Jim Haislop, massthetic arms, Mr. America, physique, power-density, slow-twitch fibers, symmetry, vascular arms, vascularity, veiny arms

Moment of Bodybuilding Zen 35: Mohammed Makkawy

Mohammed Makkawy is one of the greatest short bodybuilders of all time. At only 5’3”, the Egyptian-born athlete defeated men much taller with his proportioned, no-weak-points physique… [Read more…]

Filed Under: X Files Tagged With: 4X, abs, after-40 muscle building, bodybuilder, bodybuilding zen, density training, iron guru, legend & myth, master trainer, Mohammed Makkawy, mr. olympia, physique, vince gironda

Moment of Bodybuilding Zen 25: Arnold’s Comeback

Arnold was arguably the greatest bodybuilder ever, but when he came out of retirement in 1980 to enter the Mr. Olympia in Australia, many thought he tarnished his legend status… [Read more…]

Filed Under: X Files Tagged With: 1980 Mr. Olympia, 3d power pyramid, arnold, arnold schwarzenegger, Australia, biotrust protein, bodybuilder, bodybuilding zen, freak physique, free protein, free supplements, George Butler, hypertrophy, legend, mr. olympia, pure-positions stx, sissy squats, slow-twitch exhaustion, stretch overload

Look Like a Bodybuilder

Jonathan Lawson's back, before and after

Q: I’m a powerlifter, but I want a better physique. I’m not sure how. I’ve got some muscle, but I sure don’t look like a bodybuilder. What should I do? I’m thinking I just need more isolated exercises for each muscle, like pushdowns for triceps. If I keep pushing heavy weights on all those exercises, I’ll look more like a bodybuilder, right? Do any of your e-books address my problem?

A: You gave a clue to one of the big reasons so many trainees make slow-to-no muscle gains: They’re brainwashed into believing that heavy training exclusively is what builds mass. That’s simply not true… [Read more…]

Filed Under: X Files Tagged With: 2a fibers, arnold, athletic-aesthetic physique, bodybuilder, bodybuilding, brad pitt, carbs, dual-capacity fibers, fast-twitch fibers, lean, look like a bodybuilder, muscle density, muscle gains, perfect physique, physique, power-density, powerlifter, powerlifting, tension time

#1 Mass-Building Discovery—Surprising Find

Jonathan Lawson chin-ups - X-Reps for X-tra Muscle—Pounds of it

Q: You guys have contributed so much to my ability to build lots of muscle. I want to thank you. X Reps are fantastic. Positions of Flexion is great; I build most of my workouts around that full-range principle. You’ve also created 4X and negative-accentuated [X-centric] training. So what do you think is the best of the bunch, your #1 mass-building discovery over the years?

A: Out of all of our mass-building tactics, X Reps are probably the easiest to apply. Well, maybe “easiest” is the wrong word because when you use them correctly, X-Rep partials at the end of a set are brutal—they hurt, but they work. X Reps make any set three to five times more effective at packing on mass… [Read more…]

Filed Under: X Files Tagged With: #1 mass-building discovery, 2a fibers, 4X, bodybuilder, boost testosterone, cardio trick, end-of-set partials, fast-twitch fibers, full-range training, mass-building discovery, negative-accentuated, physique, power and density, X Reps, x-centric

Wider Shoulders

Jonathan Lawson delts abs

Q: How can I get wider shoulders, and I mean as wide as possible? I want more of a classic bodybuilder look.

A: Wider shoulders will definitely give you a more commanding appearance, but understand that your shoulder width is limited by your clavicle, or collar-bone, width. The good news is that you can still look a lot wider with full, round delts. Larry Scott, the first Mr. Olympia, had narrow clavicles, but he packed a lot of meat on his delts and solved the problem, becoming the best bodybuilder in the world in his day. [Read more…]

Filed Under: X Files Tagged With: 3d power pyramid, biotrust, bodybuilder, clavicles, delts, freak-physique stretch-overload workout, free protein, free supplements, larry scott, low-carb protein, max-force generation, mr. olympia, POF, positions of flexion, ripped, shoulder exercises, shoulder workout, shoulders, whey protein, wide shoulders, wider shoulders

X Reps and the Fat-to-Muscle Hustle

Q: I read your last e-zine on fat-to-muscle tips with great interest. I added your recommendations to my training immediately. My question is, What about X Reps? Do they help? Should I add those in as well?

A: Yes, X Reps are excellent for a faster fat-to-muscle hustle. For the uninitiated, X Reps are eight-inch partials that you add onto a set after you hit exhaustion. You do those end-of-set partials at the point on the stroke at which the target muscle is somewhat stretched—for example, near the bottom of an incline press, bench press, or chinup…

[Read more…]

Filed Under: X Files Tagged With: alain gonzales, anabolic, anabolic profile, arnold schwarzenegger, athletic-aesthetic physique, bodybuilder, brad pitt, end-of-set partials, fat burning, fat-to-muscle hustle, fiber activation, fiber recruitment, fight club, forced reps, GH, growth hormone, lactic acid, muscle burn, muscle fibers, muscular, muscularity, overtraining, partials, perfect physique, physique, pro bodybuilder, tension time, Ultimate Mass Workout, X Reps, x-rep manual, x-rep partials

  • 1
  • 2
  • 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