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One-Limb Moves and Efficient Mass Building

Doug performing cable lat pull-ins

I received a question, or really a statement, saying one-limb exercises aren’t efficient because they take too much time. [Read more…]

Filed Under: X Files Tagged With: bi-lateral deficit, efficiency of effort, efficiency-of-effort, efficient gaining, one-limb exercises, slow-twitch exhaustion

Energy Cost and Muscle Growth

Steve Holman in a relaxed pose outside

I do a lot of pondering—usually about my training and how to make it better. That doesn’t make great conversation at parties.

But it does allow me to reflect on my past training and efficiency-of-effort factors I missed. For example… [Read more…]

Filed Under: X Files Tagged With: ectomorphs, efficiency-of-effort, hardgainers, motivation, muscle growth, pandemic

1 Set of Slo-Mo to Grow?

Jonathan Lawson doing concentration curls

A colleague recently asked me what I thought about using slow-motion reps on the first set…

“Funny you should ask,” I said. “I experimented with that last year and found that [Read more…]

Filed Under: Uncategorized Tagged With: change to gain, efficiency-of-effort, pre-fatigue, slow negatives, slow reps, slow-mo, x-centric

Jacked Physique: Easier than you think

Zac Efron, age 32, starred with The Rock in the movie “Baywatch.” Efron built an impressive, ripped physique for the role. Having to be shirtless next to The Rock jacks motivation, for sure… [Read more…]

Filed Under: X Files Tagged With: Baywatch, Doug Brignole, dwayne johnson, efficiency-of-effort, free e-book, ideal exercises, motivation, Mr. America, physique, the rock, Zac Efron

Jaw-Dropping Muscle: This will blow your mind…

Old Man, Young Muscle cover

I’ve mentioned my recent re-aquaintance with Mr. America and Drug-Free Mr. Universe Doug Brignole (he won the latter contest at age 59)… [Read more…]

Filed Under: Steve Holman, X Blog Tagged With: best chest exercise, bi-lateral deficit, chest exercises, Doug Brignole, efficiency-of-effort, Mr. America, range of motion

2 Tips for Unstoppable Arm Size

Q: I want to experiment with 10×10 on arms to see if I can get another inch of growth. Would you suggest 10×10 combined with Positions of Flexion, or just 10×10 alone on one exercise? One exercise just doesn’t seem like enough angles are worked to hit all the fibers.

A: There are two ways you can approach 10×10 for unstoppable arm size. The first is using 10×10 on one biceps and one triceps exercise at your one arm workout each week. The key to getting the most growth is the bodypart split. For example… [Read more…]

Filed Under: Uncategorized Tagged With: 10x10, arm size, arm specialization, arm workout, Dr. Dimitrios Stamou, eat the fat off, efficiency-of-effort, Harvard research, heavy/light, Lou Ferrigno, POF, positions of flexion, pumping iron, ripped, ripped muscle, tips, unstoppable arm size

Fast-Mass One-Hit-Wonder Workout

JL 3D Biceps Exercises - Triple-Hit Anabolic Reload

Q: Now that summer is coming to an end soon, my motivation to train is going down. Is there any way I can build muscle going to the gym two or three times a week? Like, is there a program you can recommend with just one exercise per bodypart that will keep me building muscle without taking hours in the gym?

A: We’re all about efficiency-of-effort muscle building, so you’ve come to the right place for fast-mass workouts, and many of our newest programs are just three days a week.

Most of the time, we preach multi-angular training (Positions of Flexion). That is, using a big midrange exercise followed by a stretch-position exercise and ending with a contracted-position move. That ramps up growth stimulation along three different pathways: max force (midrange), stretch overload (stretch), and occlusion/tension (contracted)… [Read more…]

Filed Under: X Files Tagged With: anabolic pathway, bodyweight training, efficiency-of-effort, fast mass, fast-mass workout, growth stimulation, max force, motivation, muscle-protein synthesis, occlusion, one-hit-wonder workout, partials, positions of flexion, stretch overload, tension, x-rep partials

3D HIT Question

Q: In the 3D HIT program [listed in the X-traordinary Arms e-book], you say to end each bodypart with one slow, higher-rep set of an isolation exercise for tension and occlusion. You also mention drop sets for those exercises. Which is better, one higher-rep set or a drop set?

A: Keep in mind that doing a drop set is a volume increase because it’s two sets back to back. For example, on concentration curls for biceps, you do a set of 10 reps to exhaustion, grab a lighter dumbbell, and immediately rep out again, getting about six more reps. Is that better than one set of 12-15 reps? That depends…

[Read more…]

Filed Under: X Files Tagged With: 3d hit, 3d hit question, anabolic fasting, arm exercises, arm training, brad pilon, continuous tension, drop sets, eat stop eat, efficiency-of-effort, endurance fibers, explosive reps, fast-twitch, high-threshold fibers, intermittent fasting, muscle growth, rep cadence, size principle of muscle fiber recruitment, slow-twitch, volume, x-traordinary arms

Should I Do More?

Jonathan Lawson V-bar chins - 10X for Muscle Size Effects

Q: I’ve noticed in a lot of your e-book routines that you often recommend just two work sets for an exercise Why? Should I do more? I’ve read that most bodybuilders do four or five sets per exercise.

A: As Arthur Jones, the creator of Nautilus machines said: “You can train hard or you can train long, but you can’t do both.” Short and hard or long and not so hard both work. Despite what some die-hard high-intensity trainers say, gradually increasing volume is a form of overload that can result in more muscle—if you don’t overdo intensity. It’s a balancing act. Us? Regardless of whether it’s one of our low-set workouts or high tension time workouts, we’re about efficiency of effort in the gym…

[Read more…]

Filed Under: X Files Tagged With: anabolic environment, arthur jones, do more, drop sets, efficiency-of-effort, estrogen, fast-twitch fibers, fat burner, growth hormone release, growth stimulation, intensity, mass tactic, massthetic, Nautilus, rest/pause, steroids, tension time, testosterone, volume training, X Reps, x-hybrid tactics, x-rep partials

Simple Size Principle for Major Muscle Gains

Steve spotting Jonathan for forced reps on dumbbell shoulder presses

Q: It’s hard for me to believe that a few partial reps at the end of a set [a.k.a. X Reps] can do anything measurable for muscle gains. Isn’t doing an additional set just as good or better for muscle growth?

A: At first glance, you’d think so; however, once you understand muscle physiology, you see the enormous muscle-building effects that can occur if you extend a set correctly. It all starts with the size principle of muscle fiber recruitment…

[Read more…]

Filed Under: X Files Tagged With: anabolic, efficiency-of-effort, fast-twitch fibers, high glycolytic, high-threshold motor units, low-threshold motor units, medium-threshold, muscle gains, muscle growth, muscle physiology, nervous system, over-40, oxygenic, size principle, size principle of muscle fiber recruitment, slow-twitch, testosterone, Truth About Testosterone, X Reps, x-rep partials, x-traordinary x-rep workout

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