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Best Time for Cardio

Q: When is the best time for cardio? I’ve tried first thing in the morning before breakfast, but I felt tired and burned out by mid-morning, and my job suffered. Is right after a weight-training workout good? If so, for how many minutes? I’m trying to get lean while it’s still summer.

A: Steve interviewed two top researchers, Gabriel Wilson, M.S., and Jacob Wilson, Ph.D., and they believe cardio first thing in the morning on an empty stomach is HIGHLY catabolic. In other words, it wastes away your hard-earned muscle tissue. That makes sense considering you’ve been fasting for eight hours or more while you slept and your body is in the early stages of starvation. [Read more…]

Filed Under: X Files Tagged With: best time for cardio, building muscle, burn fat, burning fat, cardio, catabolic, fat burning, fat-to-muscle, Gabriel Wilson, get lean, get ripped, Jacob Wilson, lose muscle, post-workout, starvation

6 Ways to Get Bigger Right Now

Jonathan demonstrating dumbbell pullovers

Q: I just want to get bigger as quickly as possible? I’d settle for looking like your before pictures at the X-Rep site. I’m working out four days a week on a basic routine with mostly compound exercises. Do you have any tips on ways to get bigger right now?

A: It takes time to pack on mass; however, most trainees can do better than they’re doing and double or perhaps triple their progress. Here are 6 ways to get bigger “right now.”

[Read more…]

Filed Under: X Files Tagged With: 20 pounds of muscle, 2a fibers, 6 ways to get bigger, amino acids, anabolic, arnold, beyond x-rep muscle building, bodybuilders, burnout sets, catabolic, density, endurance, European Journal of Applied Physiology, fiber activation, grow while you sleep, growth fiber activation, low-carb protein, mass building, Power, protein, rep temp, slow negatives, Ultimate Mass Workout, Ultimate Power-Density Mass Workout, ways to get bigger, X Reps, x-rep partials

Fat-to-Muscle photos – plus, don’t forget this key shredding hormone

Jonathan Lawson's back, before and after

With spring right around the corner, it’s time for a lot of us to start thinking about easing into a fat-to-muscle plan—so you’re sure to have an eye-popping look that first warm day you peel off your shirt (you want jaws to hit the dirt)…

[Read more…]

Filed Under: X Files Tagged With: abs, anabolic hormones, anti-starvation hormone, appetite, build muscle, burn fat, cardio, catabolic, cheat day, cortisol, diet, extreme lean, fat burning, fat loss, fat-to-muscle, fat-to-muscle workout, full-range training, GH, growth hormone, high-carb day, hiit, hormones, jonathan lawson, leptin, photos, physique, POF, positions of flexion, power pyramids, ripped, ripping guide, shredding hormone, spring body, starvation, Steve Holman, summer body, testosterone, x-centric, x-traordinary abs

Anabolic Hormone Reset for Fast Freak Physique Results

Shaun Hdsall before and after intermittent fasting - Anabolic Hormone Reset for Fast Freak Physique Results

We’ve discussed our “iFast” method for simultaneous hypertrophy and fat loss (yes, it is possible)…

It’s basically a 12-hour protocol done only two non-consecutive days during the week…

We were apprehensive at first, but it works. Here are Steve’s results—and he’s in his 50s… [Read more…]

Filed Under: X Files Tagged With: 24-hour hormone reset, add fasting, anabolic, anabolic hormone, anabolic response, build muscle, catabolic, dr. michael mosley, fasting, fat loss, freak physique, GH, glycogen, growth hormone, hormone reset, hormones, hypertrophy, iFast, intermittent fasting, jerry brainum, journal of applied physiology, lose muscle, melt fat, metabolic adaptions, muscle-protein synthesis, over-40, post-exercise feedings, shaun hadsall, slow aging, steve's results, testosterone, the rock, urea nitrogen, webber, weight loss

New Size With Full-Body One-Hit Mass Workouts

Torso with muscle fibers (illustration) - 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…]

Filed Under: X Files Tagged With: 3d muscle building, 3x, 3x pyramid, 4X, 4x mass workout, 4x method, 4x training, 60 pounds of muscle, bodybuilding, Casey Viator, catabolic, Colorado Experiment, drug-free, full body, full-body workout, full-body workouts, genetics, mass, muscle fibers, new gains, new size, overtraining, postworkout, pyramid, size building, size surge workout, steroids, strength, testosterone

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