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Power-Pump: Combo to Grow More Muscle

Q: I recently went from training heavy on everything to [moderate-weight] 4X. I’m convinced that it’s genius. I gained four pounds in two weeks. My question is, What do you think of doing the first set heavy with low reps, then do a 3X after? That should get both size factors, right?

A: That’s a great variation. Of course, it’ll take a bit longer because you have to do some warmup sets. Then you do your heavy set, followed by a 3X sequence. We have a similar power-pump style of strategy in The Ultimate Power-Density Mass Workout…

In the Basic Workout, you do one exercise per bodypart. For example, for midback you do this: [Read more…]

Filed Under: X Files Tagged With: 3x, 4X, actin, basic workout, combo to grow, deadlift, full-range pof, growth fibers, heavy pyramids, myofibrils, myosin, power-density, power-pump, sarcoplasm, sequential flow method, stretch overload, tight hips, unlock your hips

Massive-Muscle Gains Without Joint Pains

Q: I’m loving the 4X Mass program, so when I’m done with it, should I, at my young age of 50, just keep doing that and increase weight when possible, or try your newer STX or XRX methods? I’m actually super intrigued by your Super-Size Crash Course, but I’m thinking there’s some serious weight involved with that, and my old-man joints probably won’t stand for that. Lol

A: The Super-Size Crash Course is NOT about lifting ultra-heavy weight. Bodybuilding protégé Jordon Williamson did use some heavy pyramid training in his 12-week plan that netted him 18 pounds of muscle when he was 18 years old, but Steve outlines variations for older trainees worried about joint pains. Like us! Lol…

[Read more…]

Filed Under: X Files Tagged With: 2-day intermittent fasting, 4x mass method, capillarization, downward-progression 4x, dp 4x, heavy pyramids, intermittent fasting, joint damage, joint pain, joint pains, joints, jordon williamson, modified pre-ex, muscle gains, older trainees, pre-ex, progressive-speed 4x, ps 4x, standard 4x, STX, super-size crash course, TORQ, variation, vascularity, xrx

2 Tricks to Get You Ripped—With More Muscle Too

Q: Looking in the mirror, I see that somehow I’ve gotten very fat. I go to the gym, but I guess my eating has been out of hand for too long. Is there anything I should concentrate on during my workouts to help lose the fat? I plan to do cardio after every weight workout, something you’ve suggested. I desperately want to be ripped enough to see abs!

A: First, get your diet under control. You must start eating clean—cut down the junk—and get on an anabolic-meal schedule. Your best bet will be a typical bodybuilding diet, so eat at least 25 grams of protein at six meals a day. Try to eat every two to three hours, and get some carbs too—enough to refill muscle glycogen stores, which is about 200 grams a day. If you need examples, see X-treme Lean; it contains our complete meal-by-meal diets to help you get ripped…

[Read more…]

Filed Under: X Files Tagged With: 4x sequence, abs, anabolic diet, anabolic hormone reset, anabolic hormones, bigger, bodybuilding, Canadian Journal of Applied Physiology, diet, fat burning, fat-to-muscle, GH, GH release, granite abs, growth hormone release, heavy pyramids, high-reps, lose fat, metabolism, microtears, more muscle, muscle trauma, negative-accentuated, pyramids, ripped, stronger, testosterone, triple-shredded, ultimate fat-to-muscle workout, x-traordinary abs, x-treme lean

Power, Density, Intensity: Combo to Grow

Q: I got your X-centric Mass Workout. Motivating info, and I messed around with some X-centric variations in my last workouts. Enjoying the new muscle soreness. I want to start using the Direct/Indirect X-centric Mass Workout [outlined in that e-book]. It has a standard heavy pyramid on the big exercises, last set X-centric. What do you think of using downward progression 4X instead with the last set X-centric?

A: For those who don’t have the X-centric Mass Workout e-book, the workout being referred to is Positions of Flexion, with a pyramid + X-centric set on the midrange exercise, a straight set or two on the stretch move, and a 4X sequence on the contracted-position exercise.

For example, for middle-lower chest it’s…

[Read more…]

Filed Under: X Files Tagged With: arthur jones, combo to grow, density, direct/indirect, downward-progression 4x, dp 4x, heavy pyramids, hypertrophy, intensity, myofibrillar expansion, negative-accentuated, Power, pyramids, sarcoplasm, x-centric, x-centric mass workout

Size and Shreds Now: Jacked Fat-to-Muscle Workout

Jonathan Lawson doing lat pulldowns

Q: I know that the short rests between sets with 4X get your fat burning jacked with growth hormone. How can I use 4X in The Ultimate Fat-to-Muscle Workout for a double-whammy? Where would you suggest I put it, or should I use it at all?

A: The Ultimate Fat-to-Muscle Workout has you train each muscle group only once a week. That’s because you use heavy sets as well as X-centric and high reps for more fiber microtrauma—which encourages fat burning as well as muscle-fiber remodeling…

[Read more…]

Filed Under: X Files Tagged With: 4X, 4x mass method, 4x method, cardio myths, complete workouts, diet tips, fat-to-muscle, fat-to-muscle workout, fiber trauma, growth hormone, heavy pyramids, jacked, microtrauma, muscle fibers, short rests, size and shreds, testosterone prescription, testosterone replacement therapy, trt, x-centric

How to Thicken Your Back and Re-Rip Your Abs

Jonathan Lawson bent-arm bent-over laterals - 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…]

Filed Under: X Files Tagged With: 4X, abs, anti-aging, back thickness, back training, back workout, bent-arm bent-over laterals, fat burner, fat burning, fat loss, GH, growth hormone, heavy pyramids, holidays, hormones, mass-4x, midback exercises, midback mass, mike westerdal, muscle builder, POF, positions of flexion, pre-ex 3x, protect your family, real life self defense, Size Surge, thick back, thicken your back, weight gain, weight loss, winter mass

Take Your Pick to Get BIG Quick—2 Ways to Grow

Squats (top position with ripped abs) - Take Your Pick to Get BIG Quick—2 Ways to Grow

Q: I’m reading the Super-Size e-book. Jordon’s 18-pound muscle gain is inspiring and a great story, but I’m 45 years old. He’s in his teens. I don’t think I can train heavy even at every other workout the way he did. Should I try it, even at my age? I got great gains with The Anabolic After-40 Muscle-Size Manual, but this one has me intrigued to see if I can get big during my next training phase.

A: Well, glad you’re immersed in and inspired by The Super-Size Crash Course, but you should keep reading. Chapter 6 lays out a great alternate Phase 1 program—without heavy pyramids… [Read more…]

Filed Under: X Files Tagged With: anabolic after 40, density, downward-progression, dp 4x, gains, get big, get big quick, growth fibers, growth threshold, heavy pyramids, jordon williamson, pof pyramids, Power, power pyramids, progressive-speed, ps 4x, split-positions workout, super-size, super-size crash course, train heavy, ways to grow, x-celeration

Triple-Threat Mass-Building Sets (use with caution)

Jordon Williamson before and after - Triple-Threat Mass-Building Sets (use with caution)

Q: I’ve been training for about 20 years now (I’m 44), and I am getting my 14-year-old son into it. He’s been working out about four months, breaking in, but I still do NOT want him to go “heavy.” I have him using your 4X method, which is great at his stage. I was thinking about the Progressive-Speed 4X version as well, specifically the speed set in order to help build the power fibers. Is that a good idea at his age, or should he use with caution?

A: First, what you have him doing now is perfect. Moderate-weight growth-threshold 4X is fantastic for young teens getting into lifting. Heavy weights may damage young joints early on, so it’s a good idea to get neophytes gradually acclimated… [Read more…]

Filed Under: X Files Tagged With: 4X, 4x method, breaking in, downward-progression 4x, dp 4x, growth threshold, heavy pyramids, heavy training, jordon williamson, mass building, power fibers, progressive-speed 4x, ps 4x, super-size crash course, teenage trainees, TORQ, training for teenagers, use with caution, x-celeration, x-centric

Guaranteed Rise in Your Muscle Size: New Phase 3 for Shocking Hypertrophy

https://www.x-rep.com/downloads/the-ultimate-super-size-crash-course/

Q: The program you outline in the Super-Size Crash Course that put 18 pounds of muscle size on Jordon [Williamson] had him use some heavy pyramid training in Phase 1, but only moderately heavy Downward-Progression 4X in Phase 2. To keep gaining, would you have someone cycle back to Phase 1 for more heavy pyramid training?

A: First we’d probably ask what you’re motivated to do. That’s because nothing breeds more muscle size like the fire to train… [Read more…]

Filed Under: X Files Tagged With: 4X, belly fat burn, downward-progression 4x, dp 4x, fat loss, heavy pyramids, heavy training, hormone trick, hormones, hypertrophy, jordon williamson, muscle growth, muscle size, phase 3, progressive-speed 4x, ps 4x, pyramids, strength, super-size crash course, tempo variation

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