failure Archives - X-REP.COM

The Semi-Heavy Size Jolt (joint-saving power hit)

Q: I got your Power-Density Mass Workout 2.0, and I really like the 3-way split of the Basic Workout. I also like doing only one or two exercises for each muscle with a power hit and a density hit at the same workout. My question is, I’m 48 years old and not sure I can handle pyramiding down to 5 reps on big exercises, so should I just do regular 8-rep sets to failure? These days my joints don’t like anything below 8 on most exercises.

A: That’s a good solution. For example, on chest-supported dumbbell rows for mid-back, your set sequence would be…

[Read more…]

Time-Saving Mass Tactic: 4X Supersets

Q: I love the 4X Workout method. It’s opened my eyes to a new way to build mass. I notice that you guys often superset opposing muscles with 4X, like forearm extensors (top) and flexors (underside), going back and forth. Can I do that with other opposing muscle groups, like biceps and triceps to save time and get a bigger pump?

A: We addressed that question in the Q&A section of the 4X Mass Workout e-book. The answer is, opposing-muscle-group supersets work great with the 4X method—as long as the exercises don’t force you to stop your sets from cardiovascular failure as opposed to muscular exhaustion… [Read more…]

2 Workouts a Week for a Massive Physique

Q: The Size Surge program is very motivating, and I want to start. I’m very skinny. My problem is that I can only make it to the gym two days a week. Can I make any progress doing that? Can you suggest how to alter the program for two workouts a week instead of three?

A: Yes, you can make progress on 2 workouts a week. In fact, our colleague, Stuart McRobert, who is a hardgainer expert, often suggests that high-strung “skinny” types (ectomorphs) train ONLY two days a week for best results. More than that, he says, can deplete too much recovery ability and slow or halt muscle gains. [Read more…]

When doing a drop set, why do you go to failure and then do the bottom portion of X-reps first. Wouldn’t it make sense to do your set to failure, do the top contracted position first with X Reps, reduce the weight, and then do full reps to failure followed by X Reps at the bottom.

A: We do a lot of X-Rep variations. We’ve even tried ones similar to that. For example, on leg curls we’ll do a set to failure, get help to the contracted position and pulse there; at X-Rep failure we lower to the midpoint and pulse there. We finish with X-Rep pulses at the max-force point, near the bottom of the stroke. The problem with that (and your version as well) is fatigue. By the time you reach the max-force point, the most effective spot for fiber activation, the muscle will be riddled with lactic acid and not be able to fire effectively. Our preference is to do the first phase of a drop set with X Reps at the max-force, to hit that key sweet spot with as much intensity as possible. That takes full advantage of the size principle of fiber recruitment as explained in The Ultimate Mass Workout. Then we’ll do the second phase of the drop with contracted-position X Reps at the end or an X Fade. If we do a second set, we may experiment with different variation.

So the answer to your question is, we’ve found it’s best to hit the max-force point when fatigue isn’t red-lining. It’s the most important point on the stroke, so give it priority most of the time.

After completing an initial set to failure, do I go immediately to the X-Rep set or break and return to it after a set time? Also, do I only need two sets, with one being the X-Rep set?

A: You do one set to positive failure, to prime your nervous system for optimal firing with a heavy weight. Rest about two to three minutes if it’s a big compound exercise (multi-joint; rest a little less on isolation moves), then perform a second set to nervous system exhaustion with X Reps added to the end—no break; as soon as you can’t do another full-range rep, move to the X spot and crank out partials for max growth stimulation. Your second set, with X Reps, is the money set—that’s where you’ll get the most mass stimulation for your efforts. You’ll feel it happening, believe us!

That being said, we have had reports of great success from some trainees who are doing X Reps on the first set and then using the second as a burnout set with less weight. You may want to experiment with that method as well.

Train to Failure? Muscle-Building Simplicity

Q: I just got the Size Surge 2.0 e-book. I see the two programs Jonathan used to build 20 pounds of muscle in 2 1/2 months has him using only one or two work sets per exercise, both work sets to failure. What does “failure” mean? Did he used forced reps? Negatives? Or just stop when he could no longer get a full rep?

A: Jonathan trained alone for Phase 1, which was a three-days-a-week mass-exercise anabolic primer. That means he couldn’t do forced reps or negatives… [Read more…]

Train to Failure – Muscle-Building Simplicity

Q: I just got the Size Surge 2.0 e-book. I see the two programs Jonathan used to build 20 pounds of muscle in 2 1/2 months has him using only one or two work sets per exercise, both work sets to failure. What does “train to failure” really mean? Did he use forced reps? Negatives? Or just stop when he could no longer get a full rep?

A: Jonathan trained alone for Phase 1, which was a three-days-a-week mass-exercise anabolic primer. That means he couldn’t do forced reps or negatives… [Read more…]

Drop the Get-Big Bomb (Muscle Mayhem Method)

Q: I like to train heavy, but I fully understand that tension time, or density, can build size as well. My question is, won’t drop sets accomplish both?

A: The drop-set method is one of the best for getting size in the myofibrils as well as a hypertrophic sarcoplasmic burst. And even new veinage too… [Read more…]

Last Set, Best Set for More Mass

Q: I’ve been using the 4X mass method on just about every exercise for just over a month and have gained five pounds of muscle. I’m still lean with abs, so I know it’s not fat. I often do 3X sequences, the way you sometimes recommend, but if I don’t do all 4 sets, I feel guilty. It’s just that I don’t want to overtrain, which is how I feel when I do 4X on all exercises. Should I just bite the bullet and do 4X on everything?

A: If you’ve gained five pounds of muscle in a little more than a month, you’re doing damn good! Most bodybuilders don’t gain five pounds in a year… [Read more…]

Shift Your Anabolic Mass Machine Into Overdrive With Progressive Speed

Q: I love the 4X mass method and am already seeing new size from it after only two weeks. I notice you’ve been recommending different methods on each set sometimes. Does that work better for mass? Should I be doing that?

A: One method we often recommend is the progressive speed tactic. We know one thing about it for certain: The feel is unreal—deep ache with a muscle-expanding pump after only three sets… [Read more…]