fat burning Archives

Do This 1 Thing to Get Lean (and Build Muscle!)

Q: I’ve been bulking the past few months, and now I need to start cutting since the new year is upon us. I want to get an early start so I have sharp abs by spring. Should I change my workout? I’ve been training mostly heavy but with some 4X added in.

A: Well, the first thing we suggest is cleaning up your diet. No more junk food—if you’ve been scarfing up too much of that, you’ve got too much body fat.

Also, if you haven’t been doing cardio, add 20 to 30 minutes AFTER two of your upper-body workouts each week. That will stimulate your metabolism and fat-burning mechanism.

Notice that those are subtle changes. You want to gradually move toward leanness—nothing drastic. That way you retain and even build muscle as you drop that ugly body fat…

As for your workouts, now is the time to introduce an X-centric set for each bodypart. And we suggest you do that on the last set of each big midrange exercise—squats, pulldowns, rows, bench presses, etc.

X-centric is using a slightly lighter weight than your normal 10-rep weight and raising it in one second and lowering in six on every rep. And it’s an almost magical fat-to-muscle method. Why?

Research shows that lowering slowly throughout the negative stroke causes more micro-trauma in muscle fibers. To repair those microtears, your body uses stored fat for energy.

So you burn off more fat 24/7 as you regenerate and pack on muscle. Nice…

Also, doing a set of seven or eight X-centric reps, at 7 seconds each, gives you a muscle-tension time of almost a minute. That helps expand the sarcoplasm in muscle tissue for new size and fullness, AND it produces intense muscle burn for growth hormone release…

GH is a very potent fat burner. So X-centric training is major acceleration for your body transformation.

NOTE: For more on using X-centric training as well as other methods and tactics to transform your physique from lean to mean, get The Ultimate Fat-to-Muscle Workout, HERE.

If you already have the Fat-to-Muscle Workout, get The X-centric Mass Workout for more ways to use this amazing method for dropping fat and packing on serious muscle mass fast HERE.

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

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

Build MASS with bodyweight training

One way you’re guaranteed to pack on stacks of muscle is through a process called muscle protein synthesis (MPS), which more than doubles 24 hours after an intense workout…

Until recently, MPS was only elevated when trainees would lift 70-90% of their one-rep max…  

That’s not only dangerous for your joints, but it also sets you up for high injury risk every time you exercise…

It used to be believed that training with your own bodyweight couldn’t get you the same results as training with your 70-90% one rep max… Until NOW.

–> How to build MASS with bodyweight training

Muscle-Firing Frequency for Fat Loss

Q: You’ve said that training each muscle only once a week doesn’t work for most people. But I just got the Fat-to-Muscle Workout (thank you for the sale price!), and both the four-day and three-day workouts train each muscle only once a week. Am I missing something?

A: You’re not missing anything; we’re just insane. Seriously, in the Q&A section of The Ultimate Fat-to-Muscle Workout we mention a study on negative-style training and the need it creates for much MORE RECOVERY. That’s the answer… [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…]

Bigger Arms in 1 Week—No B.S.

Q: You said in a previous newsletter that an X-centric Mass Workout user reported building bigger arms in 1 week, gaining a full half-inch gain in arm mass. Muscles can’t grow that fast. Sounds like full-on B.S. to me.

A: Not B.S. at all. It’s completely possible to have bigger arms in 1 week and did happen, as our X-Rep trainee reported. As we mentioned in a previous e-zine, X-centric-style training that emphasizes the negative stroke triggers much more muscle trauma than standard sets. That excess trauma can result in inflammation… [Read more…]

Top Muscle-Building Breakthrough

Q: I’ve been using [end-of-set] X-Rep partials and making the best gains of my life. It’s got to be the top muscle-building breakthrough I’ve ever used. 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 were definitely a big muscle-building breakthrough and they’ve done great things for thousands of trainees—and we made the best gains of our lives our 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…]

Are X Reps More Power or Density?

Q: I totally get the idea of Power-Density for more muscle size, and I notice that some of the top bodybuilders use that type of mix. I’m not sure how X Reps fit in, though. Is a set with X Reps more power or density? And why are they so great? Aren’t they just a few short-range movements at the end of a set?

A: Considering the studies that show the biggest bodybuilders’ muscles are jam-packed with type 2A fibers, the ones with both power and endurance (density) capabilities, all bodybuilders should be using both types of sets (and X Reps can help, as you’ll see). [Read more…]

More Size, Density, and Arnold’s Immensity

Q: I totally agree with your Power-Density mass-building ideas. For density work, you’ve suggested multi-rep rest/pause, but 3 heavy sets with only 15 seconds of rest between them really wipes me out, especially on legs. I’m dead for the rest of my workout. Is there something less taxing I can use for density up front?

A: First, we want to applaud you for realizing the importance of DENSITY, or endurance, work. Missing that get-bigger trigger is why most wanna-be-big bodybuilders grow so slow. They think it’s all about training heavy ONLY to gain more size… [Read more…]

Are Behind-the-Neck Pulldowns Safe?

Q: I’m in the first phase of the Size Surge Workout, and it’s incredible! I’ve already gained 4 pounds in three weeks. That’s more than I’ve gained in the past year. I’m super psyched for the next step, so I was looking over phase 2 and noticed behind-the-neck pulldowns. I’ve read those are dangerous. Can I substitute something else?

A: Behind-the-neck pulldowns should be safe for most trainees in the phase 2 Size Surge program because of 3 reasons: [Read more…]

Your 3-Week Mass Blast—Big Bursts of Muscle Mass Fast

Q: Being drug-free, I was very interested in The 4X Mass Workout. Considering the colleague you mention in that e-book who has trained with a lot of pros while he was using drugs and that he also trained drug-free, his advice is priceless. For drug-free guys, he says he likes 3 weeks of high-intensity-style power training alternated with 3 weeks of lower-intensity, slightly higher-volume workouts. What do you think about this for a big mass blast: 3 weeks of total-10×10 training, followed by 3 weeks of total-4X workouts, followed by 3 weeks of the 3D Power Pyramid [a straight-set lower-rep Positions-of-Flexion workout listed in The Freak Physique e-book]?

A: That looks like a great mass-building, progress-yielding progression. You shift gears every 3 weeks for plenty of muscle-stimulation tweaks… [Read more…]

Best Chisel-Your-Chest Exercise

Q: I’ve been using cable crossovers as my contracted-position exercise in my 3D Positions-of-Flexion chest routine. I do them last for tension, occlusion, and a final pump, but I’m not getting the right feel and not seeing much of a pump. Do you have any form suggestions to make them better?

A: Cable crossovers are a good contracted-position chisel-your-chest exercise—if you have decent nerve-to-muscle connections in your pec muscles. Those who don’t tend to shift the torso forward and backward during the exercise, to bring in more front delts and even lats. We prefer a similar exercise that forces strictness… [Read more…]