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Barbell-Only Home Workouts

Jonathan Lawson, wide-grip rack pulls

Q: For us home-gym rats, how can we incorporate Positions-of-Flexion mass training with a very basic setup? I only have a barbell, rack (for squats/bench, etc.), and a dip/chin station; I don’t have any dumbbells. Is it possible?

A: It’s very difficult to do full POF routines for most bodyparts without dumbbells because most finishing contracted-position exercises are single-joint moves, like laterals for delts or bent-arm bent-over laterals for midback. Nevertheless, you can improvise and create some very effective NEAR-full-range bodypart programs. [Read more…]

Filed Under: X Files Tagged With: 3d muscle building, 3D workout, barbell workout, barbells, barbells vs dumbbells, bullet-proof shoulders, fix your shoulder pain, home workout, home-gym workout, mass-building manual, no more shoulder pain, POF, positions of flexion, shoulder pain

Ultimate At-Home Back Exercise

Q: I just read through the updated Quick Start Muscle 2.0. Great info! I’m starting the new at-home workout immediately. One question: What is an incline row, and does it work mid back or lats?

A: Training at home can be a challenge, so we tried to include the best exercises for all muscle groups in the at-home workouts, especially the advanced ones…

And the incline row is in that best-of-the-best category. Why?  [Read more…]

Filed Under: X Files Tagged With: at-home workout, back exercises, fix your shoulder pain, home gym workout, incline row, jordon williamson, no more shoulder pain, quick-start muscle building 2.0, rick kaselj, shoulder pain, ultimate back exercise

Moment of Bodybuilding Zen 46: Lou Ferrigno

Back in the 1970s, people thought Arnold was big—almost too big. Then came Lou Ferrigno, who was even bigger… [Read more…]

Filed Under: X Files Tagged With: after-40 muscle building, arnold, big arms, bodybuilding zen, fix your shoulder pain, huge arms, Lou Ferrigno, Michael Neveux, mr. olympia, no more shoulder pain, pumping iron, rick kaselj, shoulder pain, too big, x-traordinary arms

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

The Truth About Getting Stronger to Grow Bigger?

We get the stronger = bigger question a lot—and there’s no question that getting stronger will build some size—note that we said “some.” To clarify, here’s an excerpt from our best-selling e-book The Super-Size Crash Course…

“One of the biggest reasons muscle growth is so slow in most cases is the simplistic myth that strength equals superior size. There’s more to it than that. Trying to move big weights for a few reps does very little for ultimate muscle size. Are you shaking your head? Check this out…

[Read more…]

Filed Under: X Files Tagged With: bodybuilders, bodybuilding, density, fatigue, fix my shoulder pain, fix your shoulder pain, getting stronger, grow bigger, heavy/light, ifbb pro, iron man magazine, johnnie jackson, low reps, muscle growth, muscle size, muscle strength, no more shoulder pain, peary rader, physique, Power, powerlifters, powerlifting, pro bodybuilder, rick kaselj, shoulder pain, size, steroids, strength, super-size crash course, tension time

Upper-Body Mass From the Back

Mike Mentzer's back mass - Upper-Body Mass From the Back

Q: In the Positions-of-Flexion exercise matrix [in 3D Muscle Building] you don’t have any midrange moves listed for midback. Instead, you say, “covered with lat midrange work.” But I know I’ve seen behind-the-neck pulldowns in some of your workouts as a midrange exercise. Should I not use that exercise? Is it dangerous?

A: Doing pulldowns behind your neck can be dangerous—if you train heavy and pull the bar too low or jerk the bar down. [Read more…]

Filed Under: X Files Tagged With: 3d muscle building, back attack, back specialization, back workout, behind-the-neck pulldowns, fiber activation, fix my shoulder pain, fix your shoulder pain, midback, midback work, mike mentzer, POF, positions of flexion, pre-ex 3x, rick kaselj, shoulder injury, shoulder pain, shoulder safety, upper-body mass

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