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Pose to Grow?

Steve (ectomorph) and Jonathan (mesomorph) - Sets, Reps, and Muscle-Size Success

Q: I’ve read that you can tense your muscles enough so that you can essentially pose to grow. But there’s no resistance involved at all, so I really don’t see how that’s possible. What do you guys think?

A: We used to be skeptical too, but we always notice that as we begin getting in shape and start flexing more as we check our progress (whether it’s in front of a camera or our bathroom mirrors), our muscularity increases quickly.

We thought it was just a coincidence, and that our training and diet were primarily responsible for our accelerated gains—and we were probably right for the most part. But a study we’ve discussed before suggests that flexing a muscle for extended periods does indeed help make your muscles larger and more detailed… [Read more…]

Filed Under: X Files Tagged With: 3d hit, 3d muscle building, anabolic fasting, arnold, blood flow blockage, bodybuilders, brad pilon, eat stop eat, flexing, gains, get ripped, grow, gymnasts, intermittent fasting, occlusion, pose to grow, posing, positions of flexion, progress, progressive resistance, pumping iron, static flex, static hold, study, team universe, time under tension, x-traordinary arms

Get Ripped Now: Your Muscle-Beach Action Plan

Jonathan Lawson flexing his back and arms outside

“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…]

Filed Under: X Files Tagged With: abs, beach body, biotrust, cheat days, cutting, fat loss, fat-to-muscle workout, free protein, get ripped, growth hormone, high-definition workout, lose fat, low-carb protein, muscle beach, physique, triple-shredded, x-traordinary abs, zig-zagging calories

Best Mass Moves for High-End-Hypertrophy Hits

Q: I just started using the 30-20-15 [TORQ] method on one exercise for each muscle. I do the other exercises as regular sets or 4X. The higher reps really feel incredible. What a great pump and deep fiber hit. My question is, Which exercise is best for 30-20-15—midrange, stretch or contracted?

A: As we’ve mentioned before, the angle of pull is different on each of midrange, stretch, and contracted exercises, so fiber activation can be unique as well.

[Read more…]

Filed Under: X Files Tagged With: 4X, 4x mass workout, anabolic fasting, blood flow blockage, brad pilon, burn fat, eat stop eat, fat burning, fiber activation, fiber recruitment, get ripped, high-end hypertrophy, hypertrophy, intermittent fasting, lose fat, mass moves, muscle synergy, muscle-building, occlusion, physique, pump, steven j. fleck, strength building, stretch overlaod, tension overload, TORQ, William J. Kraemer

Build Muscle While You Burn Fat: Is It Possible?

Q: I started using your 4X Mass Workout a few months ago, and I put in negative-accentuated [or X-centric] sets for each muscle at least once a week to help burn fat. I also adjusted my diet slightly, but nothing major. I swear I’m bigger as well as leaner now. Is it an illusion that I’ve put on a lot of muscle because I’m just more cut? I weigh about the same, but my abs are much sharper. I always hear that you can’t build muscle while you burn fat, but from my results, I’d have to disagree.

A: There have been studies with rats that had them gain muscle with weight-bearing exercise while on near-starvation diets. We’re not rats, of course, but we believe it’s possible for humans. We’ve seen it on many occasions…

[Read more…]

Filed Under: X Files Tagged With: biotrust, get ripped, metabolic uptick, myofibrillar expansion, pro-x10, probiotics, protein farts, sarcoplasmic expansion

Mix Muscle Hits to Get Big and Ripped

Q: Thanks for the X-centric Mass Workout! Mixing heavy work, negative-accentuated sets, and 4X has given me the best gains of my life. My bodyweight increased over 5 pounds, but my abs are sharper with veins in the lower part. I’m stoked, and the ladies seem to like it too. LOL! My question is about NA sets vs. negatives at the end of regular sets. After two heavy sets, you say to reduce the weight on the last set for an NA set on the big exercise [like bench presses]. Couldn’t I just keep the weight heavy and add four to six negatives at the end of that last set? I feel like I need another heavy set. I have a partner, so he could lift and I could lower on the negatives. I think Mike Mentzer recommended this style.

A: In his prime, Mentzer actually recommended a 3-phase set to get big and ripped…

[Read more…]

Filed Under: X Files Tagged With: 4X, abs, big and ripped, biotrust, direct/indirect, drug-free, fat burning, forced reps, free protein, gains, get big, get ripped, heavy sets, ladies, low-carb protein, metabolic drive, metabolism, mike mentzer, myofibrillar growth, negative reps, negative-accentuated, negative-only training, overtraining, positive failure, sarcoplasmic growth, steroids, tension time, veins, x-centric mass workout

Drop Fat Like a Bad Habit

Jonathan and Steve flexing abs

Q: I’m looking to drop fat like a bad habit. My question is, what’s the difference between your X-treme Lean e-book and The Ultimate Fat-to-Muscle Workout? Is one better than the other for my goals?

A: The simple answer is that X-treme Lean contains more diet and nutrition info while The Ultimate Fat to Muscle Workout is more about the right type of training to max out fat loss as you gain muscle mass… [Read more…]

Filed Under: X Files Tagged With: beach, burn fat, cardio, drop fat like a bad habit, drop sets, fat burner, fat burning, fat loss, fat-to-muscle workout, get ripped, GH, growth hormone, lose weight, metabolic rate, metabolism, microtears, muscle trauma, negative-accentuated, pool, postactivation, triple-shredded combo, weight loss, X Reps, x-treme lean

Lean-Machine Workouts: Turn Fat to Muscle 24/7

Steve Holman outside - Lean-Machine Workouts: Turn Fat to Muscle 24/7

One of the toughest parts of building your physique is staying stoked to hit the gym—and not just hit it, but power drive it over the wall every time you work out. That can be especially tough in the winter when you’re all covered up and not necessarily thinking of your lean-machine spring and summer body… [Read more…]

Filed Under: X Files Tagged With: abs, body fat, bodyfat, burn fat, cardio, constant tension, endurance, fat burning, fat-to-muscle, get lean, get ripped, intensity tactics, intensity techniques, lean-machine, lean-machine workouts, mass building, micro tears, microtears, mitochondria, occlusion, p/rr/s, pain to gain, physique, POF, pop power pyramid, positions of flexion, Power, power-pyramid, power/rep range/shock, research, ripped to the bone, spring body, stay lean, summer body, tension time, weight-room trick, winter workouts, x-hybrid tactics

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