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Gaining Like Crazy

Jonathan Lawson on decline presses

Q: I’m insanely stoked using the Size Surge program. I love Phase 1, and I’m gaining like crazy. My gains have been so good that I really don’t want to go to Phase 2 just yet. Can I stay on Phase 1 for another month or so, till I feel like my gains have stalled out?

A: Everyone has different genetics, so nothing is written in stone. The Size Surge program listed is what worked for Jonathan—he gained 20 pounds in 10 weeks using it as written: phase 1 for five high-intensity weeks, stuck with it for a sixth downshift week, then did the phase 2 Positions-of-Flexion program for the last four weeks where he was gaining like crazy. [Read more…]

Filed Under: X Files Tagged With: 20 pounds in 10 weeks, anabolic primer, anabolic running, boost testosterone, cardio trick, full-range pof, gaining like crazy, gaining muscle, gains, hiit, intensity, occlusion, phase training, Size Surge, stretch overload, tension

#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

Muscle-Building Myth Exploded: Power vs. Density

Big arm measurement - Muscle-Building Myth Exploded: Power vs. Density

Q: I have two of your e-books, The Ultimate Power-Density Mass Workout and the X-centric Mass Workout. They’re both great, and I’m already seeing results applying the methods. My question is, you say that you need both power sets and density sets to get extreme muscle gains quickly, but which is more important? Should I do more of one than the other for fastest muscle gains?

A: If you would’ve asked us that several years ago, we would’ve said power, no question—because, like most bodybuilders, we had been brainwashed into believing that heavy weights and fairly low reps are the keys to maximum mass fast. But according to our recent experiments as well as many done almost 50 years ago, that’s not the case for most, so it’s a big-time muscle-building myth… [Read more…]

Filed Under: X Files Tagged With: 4X, 4x mass workout, brainwashed, build muscle, cardio trick, concentric, density sets, eccentric, hiit, iron man magazine, maximum mass, muscle gains, muscle-building myth, negative-accentuated, new size, peary rader, power sets, power-density, power-density mass workout, strength, testosterone, Ultimate Power-Density Mass Workout, x-centric, x-centric mass workout

Rapid-Rate Muscular Growth

Jonathan Lawson dumbbell rows with support - Rapid-Rate Muscular Growth

Q: I have been using [end-of-set] X-Rep partials and making the best gains of my life. I consider it one of the top muscle-building breakthroughs. You guys always seem to be at the cutting edge of mass techniques. Any other secrets you can recommend to boost my gains?

A: Thanks for the kind words regarding X Reps. They’ve done great things for hundreds of trainees—and we made the best gains of our lives that first X-Rep year—in only five weeks with them (no steroids, no trick photography—although the lighting is different and we have tans in the afters)… [Read more…]

Filed Under: X Files Tagged With: build muscle, burn fat, cardio, cardio trick, ellington darden, fat burning, fat-to-muscle, gains, hiit, hypertrophy, mass techniques, metabolism, microtrauma, muscle-building, muscular growth, na training, negative-accentuated, negative-style training, secrets, testosterone, Ultimate Mass Workout, X Reps, x-rep partials

Get More Pumped!

Jonathan Lawson triceps pushdowns - Get More Pumped

Q: I’m using the Basic X-traordinary X-Rep Workout and making pretty good gains. I love that the workouts are quick and that I only use the Ultimate Exercise for each bodypart. My problem is that I think my gains could be even better because I’m not getting a big pump in some bodyparts. I do the density drop set on the Ultimate Exercise at the end, but most muscles just don’t pump like they should. Can I add an exercise to get more pumped? I have time.

A: That’s a common problem because everyone has muscles with low nerve force and/or fewer fast-twitch fibers. That makes getting a pump in those bodyparts more difficult, especially using only a big compound exercise. There are a number of things you can do, such as 10×10 style to end instead of a drop set, but we’ll give you something less time-consuming… [Read more…]

Filed Under: X Files Tagged With: 10x10, basic x-traordinary workout, blood flow blockage, boost testosterone with cardio, build muscle, burn fat, cardio trick, compound exercises, contracted position, density drop set, fast-twitch fibers, gains, get more pumped, muscle growth, occlusion, pump, tension time, testosterone, time under tension, triceps workout, ultimate exercise, x-traordinary x-rep workout

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