Casey Viator Archives

Remembering 60 lbs of Muscle in 4 Weeks & X-R/P

Q: I’m ready to start the Mass F/X Program in 3D Muscle Building. I like it because it’s your updated version of the Size Surge Phase 1 program, training only three days a week, with sarcoplasmic work, not just all heavy. But can I use the X-centric method in that program? I really like that tactic. I used it to reshape my physique, building 10 pounds of muscle while losing fat at the same time. Where should I put the X-centric work?

A: For the uninitiated, X-centric work is lifting in one second and lowering in six seconds. That means if you do eight reps, you get almost a full minute of hypertrophic tension time, something most bodybuilders never do… [Read more…]

Moment of Bodybuilding Zen 31: Casey Viator’s Colorado Experiment

Back in 1973, Arthur Jones, the creator of Nautilus machines and considered the “father of high-intensity training,” decided to prove to the world that his short, intense muscle-building methods worked… [Read more…]

Big-and-Ripped Tips: Size Surge, Fat Purge

Q: I’m really stoked about using the Size Surge program. A friend at my gym said he used it last winter and put on 12 pounds of muscle after only 8 weeks. My question is about burning fat while on the program. I don’t want to get fat, but I know I have to eat big to get big. You’ve said that X-centric [or negative-accentuated] sets can help burn more fat. Can I work those in somehow to Size Surge?

A: Absolutely! We try to use X-centric sets throughout the winter to help keep the lean machine revved so abs don’t completely disappear.

In fact, if you’re going to use the original heavy-training version of Size Surge—as opposed to the moderate-weight 4X version we’ve talked about—the X-centric sets will help you burn more fat AND expand the muscle sarcoplasm for extra mass. That’s important because heavy training tends to neglect that important anabolic “layer.” [Read more…]

Muscle-Mass Measurement Mistake

Q: I just got The X-traordinary Size Surge Workout that chronicles Jonathan’s gain of 20 pounds of muscle in 10 weeks. Great info, and I’m psyched to get on the program. One observation, though… In the chapter on the Colorado Experiment, the four-week high-intensity study in which Casey Viator gained 60 pounds of muscle, he lost fat at the same time, so the scale didn’t register a 60-pound gain, only a 40-pound increase. Isn’t that true for Jonathan, too? He obviously gained a lot of muscle, but his waist measurement went down an inch, so he lost fat all over. That being the case, he probably really gained more like 25 or 30 pounds of muscle, didn’t he?

A: Hmm. You’re probably right. We stand corrected; however, we like to err on the conservative side, so we’ll say he gained AROUND 20 pounds of muscle (but probably more, as you suggest). You can sort of see his abs in the after shot, and the caliper measurements were lower, so he did lose fat…

Also keep in mind that, like Viator, he was regaining some muscle, which is easier to do than building it from scratch. Nevertheless, he did move well past his best-ever muscle size, so in our estimation, he gained at least 10 pounds of NEW muscle–or, if we use your observation of fat loss factored in, more like 15 pounds. Still an amazing gain of new mass.

In contrast, Viator actually gained back to his ORIGINAL competition weight, so no new mass was built during that four-week experiment. Nevertheless, still quite a feat of packing on beef. [Viator’s Colorado Experiment program is outlined and analyzed in the Size Surge e-book.]

Casey Viator before and after Colorado Experiment -

Till next time, train hard—and smart—for BIG results.

—Steve Holman and Jonathan Lawson
www.X-Rep.com

A Testosterone prescription is NOT the answer…

Millions of men are struggling with the problems associated with low-T in today’s world, such as extra belly and chest fat, low energy and stamina, lack of sexual desire, ED problems, and loss of muscle.

Sadly, millions of men also turn to Testosterone Replacement Therapy (TRT) to try to overcome these problems and try to feel like a new man again…BUT there are some VERY concerning problems with TRT that every man NEEDS to know.

After reading the article below, you might want to consider alternate routes of boosting your T levels naturally instead of through something that’s potentially as harmful as TRT…

–> Why Testosterone Replacement Therapy can do more HARM than good (for any ladies reading this, please pass this on to your husband or boyfriend if they are using or have considered using TRT)

Indirect Muscle Mass Effect: Boost Your T for Hypertrophy

Q: I’ve been reading that testosterone is the key muscle-building hormone, so what is the best way to get it up?

A: “Get it up?” Perfect way to end your question about testosterone. LOL! Arthur Jones, the creator of Nautilus machines and the overseer of the Colorado Experiment that saw Casey Viator gain 60 pounds of muscle in only 4 weeks, always said that training legs hard can have a big “indirect muscle-building effect.”

[Read more…]

Speed Reps—Quick Mass-Training Tip

Q: What’s your opinion of loosening exercise form at the end of a set to get a few more reps? Like on curls I keep the reps strict for the first six or seven, then I use some upper-body motion to complete two to three more reps. I’m using the 4X method, so the weight [throughout the 4 sets] is only moderate, not heavy. I’m only using momentum to fight the fatigue buildup at the end of the fourth set. Is that okay, or should I keep my reps strict through the entire 4X sequence?

A: Because the poundage is moderate on a 4X sequence, that’s all the more reason to keep it strict all the way through. Momentum will only take the tension off the target muscle. A very SLIGHT form alteration is acceptable, but keep it as strict as possible to the end of the fourth set… [Read more…]

New Size With Full-Body One-Hit Mass Workouts

Q: I’ve been reading about the 4X training and am wondering if you have any advice on how to use it with a full-body three-days-per-week routine. I just started using the 4X method for each bodypart. I do one exercise per muscle. Monday I do chest, shoulders, back, bi’s, tri’s, abs, legs. Wednesday I do the same body parts but in a different order and using different exercises. The same goes for Friday. I take the weekend off. I’m drug-free, so I think I’ve been overtraining till now. I’m hoping that 4X will help spark some new gains.

A: That sounds like a great plan for building more mass. First, skeptical readers need to realize that three-days-per-week programs can do incredible things. We discuss the Colorado Experiment in Size Surge 2.0 and 3D Muscle Building, a four-week research project in which Casey Viator gained 60 pounds of muscle… [Read more…]

Testo-Jack, Hyper-Hypertrophy Workout

Q: I’ve been reading that testosterone is the key muscle-building hormone. Does the hormone boost come from intensity, more reps or what?

A: Arthur Jones, creator of Nautilus machines and the overseer of the Colorado Experiment that saw Casey Viator gain 60 pounds of muscle in only 4 weeks, always said that training legs hard can have a big “indirect muscle-building effect.”

What that means is that you could train your legs hard and see size gains in other muscles, such as [Read more…]

One Quick Tip to Pack on Muscle Mass Fast (it hurts, but it works!)

Q: I just got the Size Surge 2.0 e-book (thanks for the great price). It’s excellent, but you don’t mention X Reps much. I know you said when Jonathan got his great results with the original Size Surge program, you hadn’t developed X-es yet. I’ve built a lot of mass with that technique, so should I include X Reps in either phase?

A: For the uninitiated, X Reps are short eight-inch partials at the end of a full-range set. We’ll give you an alternate end-of-set mass move in a moment, but first, here’s a quick explanation of X Reps… [Read more…]

HIT Hoax? 60 Pounds of Muscle in 4 Weeks—The Truth

Q: I just read a few of your articles about 3D Muscle Building, and you say some guy built 60 pounds of muscle in four weeks. Come on. I hate it when the impossible is touted as being the norm. That never happened, which is probably why you don’t show pictures of the guy. The only photos I see are Jonathan’s before and after. His 20 pounds of muscle in 10 weeks is impressive, but it’s a far cry from 60 pounds in a month. Got any pictures of the 60-pound gain? I didn’t think so.

A: We’re as skeptical as the next guy, but believe it or not, it did happen—back in 1971. It was called the Colorado Experiment, and it was Arthur Jones’ attempt at proving that his Nautilus machines and high-intensity training could build muscle very, very quickly (and we do have the pics; see below). [Read more…]