fat loss Archives - X-REP.COM

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…]

Get Ripped Now: Your Muscle-Beach Action Plan

“Man, you look incredible—amazing abs!” Who doesn’t want to hear compliments like that when peeling off your shirt at the beach, pool, or lake? Make a promise to yourself: You’re going to get ripped and look better than ever this year…

[Read more…]

Try These 3 Wicked Mass Tactics for New Size Now

Q: I like the idea of training quads by doing front squats supersetted with back squats. My quads get almost a pre-ex effect from the strict fronts, then my glutes get better leverage on the backs to drive my quads for more growth. But I’m not very strong on fronts and can get a lot of reps when I immediately go to back squats after. Should I just do high reps on the back squats—say 6 on the fronts and 12-15 on the backs?

A: Definitely an option—if you don’t get too breathless. When training quads with higher reps, the lungs often fail before the target muscles. That’s a problem, to a degree…

You do want the breathlessness, as that’s hypoxia that can boost metabolic/anabolic drive for new size. Here are a few other options…

[Read more…]

Old-School Muscle Moves

Q: I noticed in some of your newsletters and in articles on your website that you guys do behind-the-neck presses and behind-the-neck pulldowns. Don’t you know those can trash your rotator cuffs?

A: You’re not the first to reprimand us for using those so-called dangerous old-school muscle moves. However, we think the injury potential of behind-the-neck pulldowns and behind-the-neck presses is overblown because it’s dependent on genetics, exercise form, and where you place them in your program.

[Read more…]

Top 5 Fat-Loss Blast-Off Tips

It’s not easy getting lean—at least for most people—which is why fast fat loss is always a hot topic. Most of you reading this probably want to uncover your abs sooner rather than later…

[Read more…]

Changes at Every Workout?

Q: I remember from your old daily training blog (which I really miss) that you guys would make changes at every workout (or at least it seemed like it). Should I be doing that, or should I stick to a routine as it’s written for six weeks, then try something new? You’ve also mentioned things like “X-Fade” and “DXO” after some exercises. Do you have an e-book that explains those?

A: The frequency of change your muscles require to keep growing depends on your experience. Beginners and early intermediates don’t need change very often because they’re getting stronger as neuromuscular efficiency, or nerve force, improves. That helps to keep the muscle-growth process moving forward, so changing things every six weeks is about right.

[Read more…]

10X Fat-to-Muscle Workout

Q: I’m using The Ultimate Fat-to-Muscle Workout because I need to get ripped quick. It feels great, I’m seeing more muscularity, and people are commenting on how lean I’m getting. The thing is, I’m really sold on 10×10. I just bought and read The Ultimate 10×10 Mass Workout, and it sounds awesome. I even tried it on arms, and mine just blew up bigger than they’ve ever been. My question is, Can I add 10×10 to the Fat-to-Muscle Workout somehow?

A: We can tell you’re very motivated, and that’s more than half the battle to getting the ripped, eye-popping physique you’re striving for. You just have to be careful not to overtrain. That said, keep in mind that the 10×10 method is very taxing, which is why we usually suggest you use it on one Ultimate Exercise per bodypart, no other work for that muscle.

[Read more…]

4 Intense Fat-Loss Tips

Q: I need to lose fat quickly, and I’ve been reading a lot about interval cardio training. I want to try it, so how would you suggest I work it into my program? I just started using the Heavy/Light 10×10 Workout based on one of your recent newsletters that made it sound great.

A: As we’ve said, high-intensity interval cardio is like doing another leg workout, so you must be cautious. For those who don’t know what HIIT is, a good example is sprinting the straight-aways and walking the curves on a running track.

You’re alternating anaerobic work, all-out sprints, with active rest, walking. Studies show that it’s an exceptional way to burn bodyfat for a number of reasons…

[Read more…]

Gymnasts’ Muscles—Olympic Size-Sculpting Method

If you’ve watched the male gymnasts during the Olympics before, you no doubt noticed their eye-popping upper-body mass. Some have delts, arms, and torsos that resemble competitive bodybuilders’. Very impressive, especially considering that muscle mass isn’t one of their goals; it’s just a side effect of their sport…

[Read more…]

Use Cheat Days During Your Ripping Phase

Q: I read in one of your newsletters a while back that you guys use cheat days on your diets during your ripping phase. I can’t seem to get myself to do that. I’m very focused, and slacking just isn’t in my nature. Is it really necessary?

A: We’ve tried it both ways—with cheat days and without—and we’ve found that adding in 50 to 100 grams of carbs one or two days a week makes a significant fat-burning difference. It’s both psychological and physiological. Here’s an excerpt from our X-treme Lean e-book that explains…

[Read more…]