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High-Rep Hyper-Growth

Side chest

Q: Doug Brignole’s high-rep method [explained in his interview in The Ultimate Power-Density Mass Workout 2.0] sounds interesting. I’d like to try it once a week for upper body. Do you think it would be okay to do an entire workout with his “Super TORQ” for chest, back, and arms, and at the other workouts that week do standard training?

A: Faster mass creation is all about experimentation. We really like your idea, as it’s similar to some of the Power-Density mass workouts in that e-book that alternate heavy training with TORQ for high-rep hyper-growth. [Read more…]

Filed Under: X Files Tagged With: anabolic fasting, brad pilon, Doug Brignole, drop sets, eat stop eat, high-reps, hyper-growth, myofibrillar growth, power-density, Super TORQ

Get High for Major Muscle Size

Lateral raises - Shocking New Muscle Mass: TORQ - DP 4X - Modified Pre-Ex

Q: I like the idea of experimenting with high reps. Your report on Mr. America Doug Brignole’s results has motivated me to get high (LOL). But I’m getting ready to start the Size Surge program. Should I try high reps [30-20-15] on the isolation exercises in both five-week phases?

A: Lots of people have been grabbing copies of Size Surge 2.0 lately because it seems to be get-big season. That’s how we know many trainees have started—or are getting ready to start—this 10-week mass attack. [Read more…]

Filed Under: X Files Tagged With: anabolic fasting, brad pilon, change to gain, density, Doug Brignole, eat stop eat, get high, get ripped, high-rep, high-reps, mass attack, Mr. America, muscle size, short rests, Size Surge, tension overload

The #1 Key to Ultimate Muscle Size

Most muscular

Q: So from what I can surmise, it sounds like I need both heavy, lower-rep sets and higher-rep, longer tension-time sets to build the ultimat muscle size. Is that right?

A: That’s a simple way to put it, but yes, most trainees need both types of training to attain extreme development as quickly as possible. Let’s review the late, great Olympic coach and strength/muscle-building expert Charles Poliquin’s input…

[Read more…]

Filed Under: X Files Tagged With: 4X, belly fat burn, Charles Poliquin, Doug Brignole, fat burning, heavy training, high-end hypertrophy, high-reps, lose 17 pounds, Mr. America, muscle size, muscle-building, power-density, sarcoplasmic expansion, sarcoplasmic growth, strength coach, Super TORQ, tension time, tension-overload repetition quantity, ultimate muscle size

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

High Reps or Low Reps for Calf Mass and Vascularity?

Q: My calves suck. No size or veins whatsoever. Should I be hitting them with lower reps or high reps? Some people tell me up to 30 reps, others say I should go 10 to 12 reps with heavier weight. It’s so confusing… Please help!

A: Yes, the right calf-building recipe is tough for many people—but we have a good high-low method that could be just the trick to give you more calf mass, but let’s start with the science…

[Read more…]

Filed Under: X Files Tagged With: calf mass, calf routine, calf training, Charles Poliquin, gastrocnemius, gastrocs, high-reps, low reps, olympic coach, veins

Small Bones, Big Arms

Q: I’ve been training like a madman for six months, but my arms haven’t budged. I’m getting stronger, and I do see more veins on my biceps, but my arms are still skinny. A guy at the gym told me it’s because I have small bones. My wrists are under 7 inches around, and he said I can’t expect much size with small wrists. Is that true?

A: Um, in a word, NO. It’s not true. The size of your wrist has nothing to do with where your biceps and triceps attach, how much muscle-fiber density your muscles have, or your ability to pack on muscle mass.

[Read more…]

Filed Under: X Files Tagged With: 19-inch arms, anabolic after 40, arm workout, big arms, density, Doug Brignole, energy fluid, fat burning, fat loss, genetics, high-reps, hypertrophic, isometric abs, isometrics, Mr. America, multi-angular training, muscle fibers, muscle mass, phase 1, phase 2, POF, positions of flexion, power-density, power-density mass workout, sarcoplasm, sarcoplasmic expansion, size surge program, small bones, small wrists, Super TORQ, tension time, time under tension, TORQ, vascularity, weight loss, x arms, x-traordinary arms

Use Tension Overload to Shock New Muscle Growth

Q: I got your 4X Mass Workout and am already growing with TORQ [Tension-Overload Repetition Quantity]. You discuss Mr. America Doug Brignole, his version, and how he uses drop sets on the last set. You don’t mention that with your version [30-20-15 reps]. Should I do drops on the last round of TORQ?

A: Doug has been at this bodybuilding thing for decades—and even he is still learning and experimenting…

[Read more…]

Filed Under: X Files Tagged With: 4x mass workout, anabolic hormone reset, build muscle, burn fat, Doug Brignole, dr. michael mosley, drop sets, dwayne johnson, fat burning, high-reps, hormones, journal of applied physiology, Mr. America, muscle fibers, muscle growth, muscle-building, new muscle growth, partial reps, shaun hadsall, shock, Super TORQ, tension overload, the rock, TORQ, Ultimate Mass Workout, X Reps

Rep-Range Rise for New Muscle Size

Q: In 4X Mass Workout 2.0 you describe the high-rep [TORQ] method, going 30-20-15 in reps with short rests between. Sometimes I can’t get 30. Either I pick a weight that’s a little too heavy or I just fatigue too quickly. What should I do?

A: What you’re trying to do with TORQ—tension overload repetition quantity—is reach the upper area of the optimal hypertrophic tension time—60 to 90 seconds.

Most bodybuilder’s muscles aren’t used to that much fatigue, so they crap out early. (Don’t feel bad; you’ll get better at it as you GROW new muscle.)

[Read more…]

Filed Under: X Files Tagged With: 4x mass workout, bodybuilders, fat burning, fat loss, fatigue, GH, growth hormone, high-reps, hormone trick, hormones, hypertrophic, muscle size, muscle-building, new muscle, rep range, short rests, size stimulation, tension time, tension-overload repetition quantity, time under tention, TORQ, tut

High Reps, Supersets, and Super-Size Success (un-TORQ-ing-believable)

Q: I just started the first workouts from The Ultimate Super-Size Crash Course after reading yesterday’s newsletter. First day is in the books, and I feel like I’m ready to grow already. One complaint: TORQ hurts like a mo-fo; 30 reps is too rough. Can I do supersets instead, like two exercises for 15 reps each, no rest between? I think I could handle that. Will I get the same size and vein effects?

A: Don’t be a wuss; grit your teeth and tough it out, Gertrude. LOL! Seriously, higher-rep supersets could work, but there are two glitches that might prevent full-on success…

[Read more…]

Filed Under: X Files Tagged With: arthur jones, beta-alanine, bpa, chemicals, estrogen, growth threshold, high-reps, hormones, nautilus machines, phthalates, sarcoplasmic expansion, success, super-size, super-size crash course, supersets, target muscle, tension time, testosterone, time under tension, TORQ, triple drop

Muscle-On, Fat-Off Sets, Splits, and Hits

Q: I just got The Ultimate Fat-to-Muscle Workout e-book because of all the positive feedback I’ve seen. Looking over the program I notice that it’s a four-days-per-week system, but you only hit each muscle once. Is that really going to be enough work for each bodypart? I really want to lean out quickly and still build muscle.

A: If you traumatize a muscle enough, it will require several days for full recovery. And that’s one of the goals with that program…

[Read more…]

Filed Under: X Files Tagged With: e-book deal, fat-off, fat-to-muscle, fat-to-muscle workout, fiber trauma, high-reps, hypertrophy, lean, lean-machine, metabolic momentum, microtears, muscle fibers, muscle trauma, muscle-on, negative-accentuated, negatives, positions of flexion, pyramids, recovery ability, remodeling, stretch overload, testosterone, testosterone replacement therapy, training split, triple-shredded combo, trt, ultimate fat-to-muscle workout, vascularity, x-centric, x-traordinary abs, x-treme lean

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