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Jaw-Dropping Growth With the Austrian Oak

Q: I saw someone mention that Arnold used Positions of Flexion. Is that true? I’m thinking about trying it, but I’m not sure if it will work.

A: Arnold, the Austrian Oak, used a lot of exercises, so he definitely favored a multi-angular approach in his training. If you look at the workouts he used during his bodybuilding dominance, you’ll see shades of Positions of Flexion (POF), such as bench presses (midrange), flyes (stretch), and crossovers (contracted) for his massive chest.

One bodypart on which he did make a conscious effort to train those three particular angles was biceps. His favorite routine was barbell or dumbbell curls (midrange), incline curls (stretch), and concentration curls (contracted)…

[Read more…]

Filed Under: X Files Tagged With: 3d muscle building, 3d pof, 3d positions of flexion, animal study, arnold, arnold schwarzenegger, arnold's biceps, austrian oak, belly fat burn, burn fat, fat burning, fat loss fails, full range of motion, genetics, growth, growth stimulation, hormone trick, mass building, mass program, max force, multi-angular training, occlusion, POF, positions of flexion, stretch overload, tension

Eye-Popping Muscle Detail with High Reps?

Q: I heard that you guys prescribe high-rep sets to etch in muscle cuts. That’s wrong. I’m a certified personal trainer, and I learned that high reps do not make a muscle more defined. You can only do that with diet to thin your skin.

A: You’re correct that higher-rep sets don’t “etch in muscle cuts” per se; however, as we discuss in our Fat-to-Muscle e-book, high-rep sets, 15 to 20, do heighten muscle burn, and that lactic acid surge can increase growth hormone output. [Can J App Phys. 22:244-255. 1997.] GH has been shown in research studies to be an extremely potent fat burner. In other words, it thins the skin by reducing subcutaneous fat—and that eventually gives you more muscle detail.

[Read more…]

Filed Under: X Files Tagged With: anabolic, anabolic hormones, belly fat burn, blood-flow, bodybuilders, bodyfat, burn fat, Canadian Journal of Applied Physiology, capillary bed expansoin, continuous tension, fast-twitch, fat burning, fat loss, fat-to-muscle, fat-to-muscle workout, fiber splitting, full range of motion, growth hormone, high-rep sets, high-reps, igf-1, insulin, insulin-like growth factor, jerry brainum, lactic acid, lean, lose fat, max force, mechano-growth factor, metabolism, mitochondria, muscle burn, muscle detail, muscle growth, muscular growth, occlusion, POF, positions of flexion, rep range, ripped, spot reduction, stretch overload

The Simple Mass-Building Solution

Q: I’ve read a little on your Point-of-Flexion training, and it seems complicated. I was thinking about getting the 3D Muscle Building e-book, but I’m not sure I’ll understand it. I guess I really want to know two things: if it works and if I will “get it” once I read the e-book.

A: It’s actually “Positions” of Flexion, but “Point” of Flexion works too—same meaning. POF is far from complicated; in fact, it streamlines mass-building bodypart routines. POF gets to the “point”—you don’t waste time or effort so you have more recovery ability for maximum growth.

[Read more…]

Filed Under: X Files Tagged With: 3d muscle building, 3d pof, anabolic primer, contracted, fiber activation, full range of motion, gains, mass building, mass-building solution, maximum growth, midrange, muscle growth, occlusion, POF, point of flexion, positions of flexion, simple mass-building, stretch, stretch overload, testosterone

Build muscle, burn fat, get jacked: the #1 key

Q: I need to get leaner, and I think I’d better start now if I want abs by springtime. I know I need to diet, but I don’t want to lose muscle. What’s the best way to build muscle and burn fat?

A: Many will say that you will lose muscle if you reduce your calories enough to burn fat, but we disagree…

[Read more…]

Filed Under: X Files Tagged With: abs, anabolic, anabolic hormones, biotrust, build muscle, calorie reduction, cardio, contracted, cortisol, fat burning, fat gain, fat-burning hormones, fat-to-muscle, fat-to-muscle workout, full range of motion, get jacked, get lean, growth hormone, hormones, midrange, negative-accentuated, POF, positions of flexion, pro-x10, probiotics, protein farts, pyramids, stress hormone, stretch, testosterone, triple-shredded combo, x-centric, x-traordinary abs, x-treme lean

Ultra-Higher-Rep Isolation for New Mass Creation?

Q: I tried Arnold’s method of using a high-rep set to end my major exercises, like bench presses, (Ultimate Power-Density Mass Workout e-book, Chapter 1). But I’m just too fatigued to feel the target muscle on that last set. After reading about Doug Brignole’s 50-40-30-20-10 method in Chapter 4, I was thinking about using that on an isolation exercise to feel the target muscle better, like crossovers for chest after bench. Is that a good idea?

A: It could be, but you left a lot of variables out. For example, how experienced are you? That amount of work may be too much. How many days per week are you training each muscle? If it’s once, that amount of volume may work well, if it’s twice, maybe not.

[Read more…]

Filed Under: X Files Tagged With: arnold, bodybuilder, Brad Schoenfeld, continuous tension, Doug Brignole, fatigue, full range of motion, hormones, hypertrophic response, hypertrophy, hypoxia, hypoxic effect, hypoxic intramuscular environment, isolation, mass creation, Mr. America, muscle-building hormones, one exercise per muscle, over-40, positions of flexion, power-density, power-density mass workout, pump, Super TORQ, super-size crash course, tension time, tension-overload repetition quantity, testosterone, TORQ, Ultimate Power-Density Mass Workout

Do This, Not That, to Grow Muscle Fast

Jonathan Lawson Smith machine incline presses - Do This, Not That, to Grow Muscle Fast

Q: I have almost all of your e-books, and I’ve learned more from them than I have from anywhere else in the 10 years I’ve been training. Thank you. I just got The 4X Mass Workout and had a question: You always say “change to gain,” but you tend to use the same few exercises in a lot of your programs. Shouldn’t I switch moves often to gain mass, like use dumbbells instead of a barbell?

A: While variation is important, you need to focus on the exercises that you feel the most. That’s especially true for weak bodyparts, which tend to lag due to inadequate neuromuscular efficiency, or nerve-to-muscle connections. A good example for us, and most bodybuilders, is upper chest exercises. [Read more…]

Filed Under: X Files Tagged With: 4x mass workout, barbells, cardio, change to gain, dumbbells, full range of motion, grow muscle, innervation, intensity, isometric, mass building, mass gains, nerve-to-muscle connection, neuromuscular efficiency, POF, positions of flexion, rep speed, testosterone, variatoin

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