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Triple-Threat Exercise for More Muscle Size

JL Pushdowns - Volumizing Muscle Tissue

Q: I’m using a Positions-of-Flexion program from 3D Muscle Building. I’ve read a lot about the pro bodybuilders’ training, and I’m just not sure three exercises per muscle, as you recommend in POF, is enough. Can you help me understand why that’s sufficient for building the most mass?

A: First, realize the all pro bodybuilders use anabolic steroids. Those drugs heighten recovery and growth significantly. That means they can tolerate a lot more volume at each workout. On top of that, the pros have genetics for building muscle and recovering from work far superior to us normal mortals… [Read more…]

Filed Under: Uncategorized Tagged With: anabolic, anabolic drugs, anabolic steroids, boost testosterone, contracted, drug-free, drugs, exercise for size, fiber activation, genetics, iron man, lean muscle, midrange, muscle growth, muscle size, POF, positions of flexion, pro bodybuilders, recovery, steroids, stretch, testosterone, triple threat

New Home-Grown Mass: Slo-Mo vs. High Reps

Steve Holman dumbbell curls - Finisher Sets: Which Way is Better?

Q: Your Quick Start Muscle 2.0 has renewed my motivation for home training. I’m stoked and starting the STX workouts next week. You have the first set in both workouts for slow-twitch exhaustion. Do you think that first set is better as a slow-mo set or as a normal speed high-rep set?

A: Either of those methods on the first set accomplishes the same thing: You fatigue the slow-twitch fibers, triggering more fast-twitch-fiber activation on the set or sets that follow… [Read more…]

Filed Under: X Files Tagged With: anabolic fasting, anabolic hormones, brad pilon, eat stop eat, fast-twitch fibers, fiber activation, get ripped, home gym, home training, intermittent fasting, motivation, quick-start muscle building 2.0, slow-mo, slow-twitch exhaustion, stx workout

How to Speed Up Your Mass Results with X-celeration

Chip Wilt age 59

Q: I’ve seen speed reps in some of your routines. What are those, and how do they work to add more mass? 

A: We call this mass tactic X-celeration, and it can pack on new mass FAST because of extra fiber activation, and it’s a technique that lends itself well to home-gym training… [Read more…]

Filed Under: X Files Tagged With: chip wilt, dormant fibers, fiber activation, finisher sets, frank rich, growth fibers, iron man magazine, mass, mass finishers, massthetic arms, myotatic reflex, size surge workout, speed reps, vascular arms, vascularity, veiny arms, x-celeration

Move for Mass: Fiber Activation for Size Creation

JL Speed Curls - Last-Set Roulette for new Freak on Your Physique

Q: Using a static hold [StatX] at the end of a regular set near the muscle’s stretch is killer. I feel like I’m getting bigger after only a short time on this routine. Are those holds better than the X Reps your recommend with some movement?

A: It depends on the exercise, but in most cases, some movement, as in X Reps, may produce slightly better results. Here’s why… [Read more…]

Filed Under: X Files Tagged With: arm workout, fiber activation, frank rich, massthetic arms, muscle size, static hold, StatX, vascular arms, veiny arms, X Reps, x spot, x-rep update

Full-Range Back-to-Basics Mass Workout

Q: I just started reading up on your [Positions-of-Flexion] mass-building method. The full-range hit on each muscle makes so much sense that I can’t wait to try it. A friend said it helped him build 10 pounds of new mass in just six weeks. Where do I start? Is there a basic 4-days-per-week POF mass workout I can use?

A: We have POF in almost all of our e-books because it makes so much sense and has built so much muscle for so many—including us. [Read more…]

Filed Under: X Files Tagged With: back to basics, fiber activation, frank rich, freak physique, full-range, growth threshold, mass workout, massthetic arms, post-workout pump, testimonial, vascular arms, vascularity, veiny arms

First-Set Trick for Muscle Mass

Q: I’m loving your 4X mass method. I’ve been using it for only three weeks, and I already feel bigger and look fuller. The scale says I’ve put on three pounds, but it looks like more than that. I feel pumped all the time. Anyway, I’m wondering if I should do a warmup set before I jump into 4X for an exercise. If not on all 3 exercises in Positions of Flexion, maybe just the first one will do the trick since it’s compound [or midrange], like squats.

A: Keep in mind that with 4X mass training, you’re using the same MODERATE weight from the first set to the last. In most cases you shouldn’t need a warmup set because your first in the sequence is fairly easy—you don’t go to failure… [Read more…]

Filed Under: X Files Tagged With: 4x mass method, blood-flow, bodyweight training, fiber activation, muscle mass, muscle-protein synthesis, negative-accentuated, subfailure, trick for more muscle, x-centric

Wicked-Awesome Muscle-Mass Tips

Incline X Reps

Q: X-Reps are giving me some wicked-awesome mass gains. The extra pump and burn I get from [those end-of-set partials] is hot! But I was thinking that since they work so well, how about using only the short X-Rep range for all of my sets, without any full-range reps? Wouldn’t that give me some giant mass gains?

A: We first addressed X-Only sets in the X-Rep Update #1 e-book and even included a chapter on former Mr. Olympia Jay Cutler’s workout, which includes a lot of X-Only sets. Check out his X-Only Hammer Strength machine inclines (photos courtesy of Mitsuru Okabe)… [Read more…]

Filed Under: X Files Tagged With: end-of-set partials, fiber activation, fix your shoulder pain, forced-x overload, gains, growth fiber activation, hammer strength, Jay Cutler, mass building, mitsuru okabe, mr. olympia, no more shoulder pain, rick kaselj, shoulder pain, wicked-awesome, X Reps, x-only, x-rep update

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…]

Filed Under: X Files Tagged With: 2a fibers, arnold, endurance, fat burning, fiber activation, hormone trick, Jim Caruso, muscle burn, power and density, tension time, testosterone, X Reps

One Small Change for Big-Arm Gains

JL dumbbell curls - Volumize for Muscle Size

Q: I’m in phase 1 of the Size Surge Workout. I like it a lot, but I notice that I’m getting some wrist pain during barbell curls. Should I try a wider or narrower grip for more arm gains without the pain?

A: You’re extremely motivated. How do we know? Because you apparently read the Size Surge e-book up through phase 1 and stopped so you could attack that program. If you would’ve read further, you would’ve seen that Jonathan had the same problem and switched to dumbbell curls in phase 2… [Read more…]

Filed Under: X Files Tagged With: arm gains, big arms, Charles Poliquin, eat the fat off, fiber activation, Harvard research, phase 1, small change for big gains

Pyramid Power: Secret to Mega Mass and Strength

Q: I just got The Ultimate Power-Density Mass Workout and The X-traordinary X-Rep Workout. Tremendous. I’ve already read them both twice. Undoubtedly the best bodybuilding info I’ve ever seen. I noticed that in the programs in both e-books, you rely a lot on pyramiding the weight on the compound exercises. Is that better than just using the same poundage on all work sets and going to exhaustion?

A: With the type of training we list in those e-books, we believe adding weight to each work set so that the rep count decreases—9, 7, 5, for instance—is ideal to build BOTH mega mass and strength for three reasons… [Read more…]

Filed Under: X Files Tagged With: 2a fibers, bodybuilding, fiber activation, fiber recruitment, fiber type, freak physique, intensity, mass and strength, mega mass, nervous system, neural drive, power-density, power-pyramid, pyramid power, stamina, strength, stretch overload, testosterone, testosterone replacement therapy, trt, Truth About Testosterone, x-rep workout

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