GH Archives - X-REP.COM

How to Thicken Your Back and Re-Rip Your Abs

Q: In the Pre-Ex 3X Mass Workout and Size Surge 2.0 e-books I just got, you have bent-arm bent-over laterals for midback. The illustration shows palms facing back, but I feel them better with my palms down. Which way is best for midback mass? I need more thickness between my shoulder blades.

A: The bent-arm bent-over lateral raise is a CONTRACTED-position midback exercise in the Positions-of-Flexion mass-building protocol. You do them like a bent-over lateral raise for your rear delts, only you allow more of an elbow bend so you can better squeeze your middle traps to thicken your back. [Read more…]

Anabolic Hormone Reset for Fast Freak Physique Results

We’ve discussed our “iFast” method for simultaneous hypertrophy and fat loss (yes, it is possible)…

It’s basically a 12-hour protocol done only two non-consecutive days during the week…

We were apprehensive at first, but it works. Here are Steve’s results—and he’s in his 50s… [Read more…]

Ignite a Fat-to-Muscle Reshuffle

Q: I got your three fat-loss e-books [Triple-Shred Offer], and I’ve read them all. Great information, and I’m soooo ready to start. I like the X-treme Lean High-Definition Workout, but I’d want to incorporate a negative-accentuated set for each muscle [as you discuss and include in The Ultimate Fat-to-Muscle Workout]. Where should I put the NA set in the X-treme Lean Workout? I want to be ripped this summer while I still have time!

A: Excellent question, and we’re glad you’re tailoring the workouts to your needs—to rip up faster. You’re right. Using a negative-accentuated set for each bodypart should make the X-treme Lean High-Def Workout even better, just don’t get carried away (of course, you’ll also need to stick to the diets and eating info in that e-book as well)… [Read more…]

Drop Fat Like a Bad Habit

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…]

Hormone-Zone Muscle Training

Q: In X-treme Lean you have the “High-Definition Workout” (pages 76-78), and you say to use it five days a week. I don’t think I’ve seen you recommend that many workouts in a row. What’s the reason [for five consecutive days of training]?

A: After training for photo shoots for 10 years off and on, we realized that one of the keys to getting lean is hormone-zone training, which is where you keep testosterone, GH and other anabolic, fat-burning hormones up as high as possible. [Read more…]

Rip Up and Grow With the Flow

Q: In X-treme Lean, you have the “High-Definition Workout” (pages 76-78), and you say to use it five days a week. I don’t think I’ve seen you recommend that many workouts in a row. What’s the reason [for five consecutive days of training]? [Read more…]

Is Spot Reduction a Myth?

Q: I’m now a believer in negative-accentuated sets for fat loss. I started using a version of your Ultimate Fat-to-Muscle Workout and got leaner and more muscular after only one month. I admit that I did a few more NA [negative-accentuated] sets for areas I really needed to reduce fat. I’ve heard that spot reduction isn’t possible, but I could swear I lost more fat in those areas like my midsection and thighs that I hit with more NA work. I’m seeing abs! So do you think spot reduction is a myth? I’m starting to think not.

A: For those unfamiliar with it, an NA set is one second up on the positive and six seconds down on the negative. For example, on a curl, you would curl the weight at normal speed, then lower slowly to a count of six. The slow negative emphasis increases blood flow to the muscle and also triggers more muscle trauma. Both of those factors are critical to fast fat-to-muscle results… [Read more…]

X-Reps for X-tra Muscle—Pounds of it

Q: I’m thin and consider myself a hardgainer. I’ve been training with weights for two years and have managed to add only about 10 pounds of muscle. Not very impressive. I recently got your X-traordinary X-Rep Workout [e-book] and started using the X Reps in my workouts. They feel great, and I wanted to report that after using them for only a few weeks, I’ve added five pounds and look much bigger. I’m so thankful I found this technique! Are there any others I should be using? I feel like I’m finally getting the size gains I’ve been looking for.

A: Great progress! As we often say, hardgainers tend to have more of an endurance component to their muscles. You know how calves and forearms tend to respond better to longer tension times? That’s how most of the muscles on a hardgainer’s body are constructed, so they need longer tension times to grow… [Read more…]

Triple-Size Your Muscles With Tri-Angle Workouts

Q: I’ve been reading up on your POF mass-training system, and I think I understand it. I’m just not sure how training a muscle with only two sets on two or three exercises can produce serious muscle growth. Most pros do four or five exercises for four or five sets for each bodypart or more.

A: Positions of Flexion is one of the most efficient mass-building workout styles out there. We’ll explain why in a moment. First, we feel the need for a reality check: All the pros are taking significant amounts of drugs that jack up their recovery and muscle-building abilities. That’s on top of their already superior genetics. [Read more…]

Quick Fat-Burning Results

Q: I got The Ultimate Fat-to-Muscle Workout e-book and am amazed at the great information. I’ve already started applying it and am seeing quick fat-burning results (I can already see the top two rows of abs). My question is, Why didn’t you include diet information?

A: We wrote The Ultimate Fat-to-Muscle Workout as an e-training program. Its purpose is to explain the research on achieving a transformation via muscle microtrauma combined with growth hormone release.

Techniques like negative-accentuated (NA) sets, which is one to two seconds up and six seconds down, heighten muscular trauma, which increases metabolism, a powerful fat burner. In other words, using NA on specific exercises amplifies the fat-to-muscle effect of any workout because of metabolic momentum created by the muscle-repair process after the workout (you are burning fat even when you’re sitting still).

Other techniques like higher reps and/or drop sets on continuous-tension exercises, like leg extensions and concentration curls, increase muscle burn, which in turn heighten growth hormone output. GH not only supercharges other anabolic hormones like testosterone but is a potent fat burner all on its own.

If you’re interested in quick fat-burning nutrition and diets, please check out our X-treme Lean e-book. It contains get-ripped eating and supplement info, our meal-by-meal diets, and even a unique growth-hormone-promoting workout based on postactivation. Remember, the leaner you get, the bigger you look. Jonathan’s ripped curl photo above is proof…

Jonathan only weighed slightly more than 200 pounds in that curl photo, about the same as he weighed in his after Size Surge photos; however, his extreme-lean condition makes him appear much bigger and considerably more impressive—almost freaky. There’s no question that a ripped physique grabs much more attention than a smooth one, no matter how big the smooth dude is.

Till next time, train hard—and smart—for BIG results.

—Steve Holman and Jonathan Lawson
www.X-Rep.com

ATTENTION OVER-40 BODYBUILDERS

One of the most interesting read-me pages on Testosterone and other muscle-building hormones we’ve seen is The Truth About Testosterone.

It even talks about a fruit, a specific part, that can up your T naturally. Cranking up your testosterone will not only get you jacked in the gym, but in the bedroom too—not to mention help rip up your midsection as it ignites fat burning. If that interests you, there’s more from our colleague and registered dietician, HERE.