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Gaining Like Crazy

Jonathan Lawson doing decline presses

Q: I’m insanely stoked using the Size Surge program. I love Phase 1, and I’m gaining like crazy. My gains have been so good that I really don’t want to go to Phase 2 just yet. Can I stay on Phase 1 for another month or so, till I feel like my gains have stalled out?

A: Everyone has different genetics, so nothing is written in stone. The Size Surge program listed is what worked for Jonathan—he gained 20 pounds in 10 weeks using it as written: phase 1 for five high-intensity weeks, stuck with it for a sixth downshift week, then did the phase 2 Positions-of-Flexion program for the last four weeks where he was gaining like crazy. [Read more…]

Filed Under: X Files Tagged With: 20 pounds in 10 weeks, anabolic primer, anabolic running, boost testosterone, cardio trick, full-range pof, gaining like crazy, gaining muscle, gains, hiit, intensity, occlusion, phase training, Size Surge, stretch overload, tension

Bigger Muscles Now: 4X FirePower

Q: I’ve read about your 4X mass-building method in a few of your newsletters. I find it hard to believe that I can build bigger muscles doing only one exercise per bodypart for four quick sets with only the last set to failure. Will that really work?

A: You misunderstood the concept—we probably should’ve been more clear. Unless you’re a beginner, you should do more than one exercise in 4X style per bodypart. We mistakenly assumed that readers know we use Positions-of-Flexion mass training, which works a muscle through its midrange, stretch, and contracted positions. That usually requires THREE exercises per bodypart… [Read more…]

Filed Under: X Files Tagged With: 4X, 4x muscle building, advanced, beginners, bigger muscles, boost testosterone, boost testosterone with cardio, failure, full-range, growth fibers, hiit, intermediate, mass building, muscle gains, POF, positions of flexion, testosterone boosting, x-rep partials

Best Chisel-Your-Chest Exercise

Cable flye start

Q: I’ve been using cable crossovers as my contracted-position exercise in my 3D Positions-of-Flexion chest routine. I do them last for tension, occlusion, and a final pump, but I’m not getting the right feel and not seeing much of a pump. Do you have any form suggestions to make them better?

A: Cable crossovers are a good contracted-position chisel-your-chest exercise—if you have decent nerve-to-muscle connections in your pec muscles. Those who don’t tend to shift the torso forward and backward during the exercise, to bring in more front delts and even lats. We prefer a similar exercise that forces strictness… [Read more…]

Filed Under: X Files Tagged With: 3d muscle building, 3d pof, 3d positions of flexion, best chest exercise, boost testosterone, cable crossovers, cable flyes, chest, chest exercises, chest routine, chisel-your-chest, fat burning, fat loss, high-low cable flyes, hiit, muscle growth, nerve-to-muscle connections, pecs, pump, steady-state cardio, tension, testosterone boosting

One-Set Triple HIT for Shocking New Muscle Growth

JL 3D Biceps Exercises - Triple-Hit Anabolic Reload

Q: I’m into high-intensity training, doing one all-out work set per exercise. But I just read your 3D Muscle Building e-book and see the logic in Positions-of-Flexion mass training. Do you think I could combine the two and get good mass results doing one work set for each of the three positions for each bodypart? Like, for my quads, I would do squats (midrange), sissy squats (stretch), and leg extensions (contracted), one all-out set for each.

A: That’s an excellent way to get acquainted with the mass-building power of 3D POF. In fact, we’ve used a similar program over the winter years ago with good results. The only problem was that when motivation was low, which it can be when it’s cold outside, gains aren’t so great. To make that 3D triple HIT approach build muscle as quickly as possible, you have to be gung-ho and train every work set like it’s the last set of your life. Summer is probably a better time to lock in that mindset.

[Read more…]

Filed Under: X Files Tagged With: 20 pounds in 10 weeks, 3d hit, 3d muscle building, 3d pof, anabolic after 40, arm training, arm workout, big arms, bodyweight training, free e-book, high-intensity training, hiit, hit, mass building, motivation, muscle growth, positions of flexion, summer training, summer workout, tension time, winter training, winter workout, x-traordinary arms

4 Intense Fat-Loss Tips

Jonathan Lawson doing cardio on stationary bike - Cheat to Get Ripped

Q: I need to lose fat quickly, and I’ve been reading a lot about interval cardio training. I want to try it, so how would you suggest I work it into my program? I just started using the Heavy/Light 10×10 Workout based on one of your recent newsletters that made it sound great.

A: As we’ve said, high-intensity interval cardio is like doing another leg workout, so you must be cautious. For those who don’t know what HIIT is, a good example is sprinting the straight-aways and walking the curves on a running track.

You’re alternating anaerobic work, all-out sprints, with active rest, walking. Studies show that it’s an exceptional way to burn bodyfat for a number of reasons…

[Read more…]

Filed Under: X Files Tagged With: 10x10 workout, aerobic, anaerobic, boost testosterone, cardio, catabolism, cortisol, fasted cardio, fat loss, fat-loss tips, fat-to-muscle workout, frank rich, high-intensity interval training, hiit, intense fat-loss tips, interval cardio, interval training, lose fat, massthetic, muscle detail, sprints, steady-state cardio, testosterone, triple-shredded, weight loss, x-traordinary abs, x-treme lean

Major Muscle Expansion

Q: Your e-zines on fascia stretching are very interesting. I’ve been using your suggestion of supersetting a contracted exercise with a stretch exercise. It feels awesome, and I’m already seeing more muscle expansion, like on my inner chest. My question is, Why should I do actual full reps on the stretch move? Why not just hold in the stretch position so it’s a constant stretch on the pumped muscle?

A: We get excited and proud when bodybuilders take an idea and run with it. Congratulations. That’s an excellent variation that could make the fascia-expansion supersets even more effective—a Static X on the stretch exercise.

[Read more…]

Filed Under: X Files Tagged With: 3d muscle building, 3d pof, 3d positions of flexion, bodybuilders, cardio, fascia expansion, fascia stretching, force-generation, freak physique, hiit, muscle expansion, muscle pump, occlusion, POF, positions of flexion, pumped, size gains, static stretch, static-x, stretch hold, stretch overload, stretch-overload workout, testosterone

Fat-to-Muscle photos – plus, don’t forget this key shredding hormone

Jonathan Lawson's back, before and after

With spring right around the corner, it’s time for a lot of us to start thinking about easing into a fat-to-muscle plan—so you’re sure to have an eye-popping look that first warm day you peel off your shirt (you want jaws to hit the dirt)…

[Read more…]

Filed Under: X Files Tagged With: abs, anabolic hormones, anti-starvation hormone, appetite, build muscle, burn fat, cardio, catabolic, cheat day, cortisol, diet, extreme lean, fat burning, fat loss, fat-to-muscle, fat-to-muscle workout, full-range training, GH, growth hormone, high-carb day, hiit, hormones, jonathan lawson, leptin, photos, physique, POF, positions of flexion, power pyramids, ripped, ripping guide, shredding hormone, spring body, starvation, Steve Holman, summer body, testosterone, x-centric, x-traordinary abs

Odd Way to Pack On Muscle Mass as You Torch Fat

Q: I’ve read X-treme Lean, and it makes sense to gradually lose fat so that no muscle is lost. Great e-book, excellent diets. But I also have the Super-Size Crash Course that contains The 2-day intermittent fasting diet [12-hour fasts two nonconsecutive days a week]. How can I combine those? Should I use the fasting method first?

A: That’s one way (there’s another way coming up). You can start with one 12-hour fast day a week…

[Read more…]

Filed Under: X Files Tagged With: 12-hour fast, 2-day intermittent fasting, anabolic hormones, bcaas, boost hormones, boost testosterone, boost testosterone with cardio, branched-chain amino acids, cheat day, diet, diets, fasting method, GH, growth hormone, high-protein, hiit, holiday weight gain, holidays, ifasting, intermittent fasting, lose fat, muscle gain, muscle loss, muscle mass, Steve Holman, super-size crash course, torch fat, x-treme lean

The ultimate change-to-gain tactics for muscle size

Leg presses, bottom

Q: I get confused. Should I try to change exercises at every workout to keep my muscle adapting and growing?

A: The problem is that your body really needs to adapt to a movement pattern over the course of a few workouts before you change exercises—at least that’s the theory… [Read more…]

Filed Under: X Files Tagged With: 3d muscle building, 4X, 4x mass method, adaption, boost testosterone, cardio, change to gain, hiit, muscle growth, muscle size, POF, positions of flexion, pyramiding, pyramids, sarcoplasmic expansion, sarcoplasmic fluid, tension-overload repetition quantity, TORQ

Arnold’s Winter Training Routine

Arnold doing cheat curls - Arnold's Winter Mass-Packing Workout

Q: I want to get strong over the winter. I heard that that’s what Arnold used to do. I know that if I get strong, I will eventually get bigger, which was how the Oak did it. What’s the best workout for that?

A: First let’s get some insight into Arnold’s winter training routine. Former IRON MAN Publisher John Balik was there, often training with Arnold, and this is what he had to say about it: [Read more…]

Filed Under: X Files Tagged With: 3d muscle building, 3d pof, 3d power pyramid, arnold, arnold schwarzenegger, arnold's winter training routine, best workout, boost testosterone, gains, get bigger, hiit, iron man, john balik, john balik photo, mass building, muscle growht, p/rr/s, POF, positions of flexion, Power, power-pyramid, power/rep range/shock, pyramiding, rep range, shock, strength gains, stretch overload, testosterone, the oak, winter, winter training, winter workout, winter workouts, X Reps

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