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Before and After Photos—10 Pounds of New Muscle

Jonathan Lawson incline Smith machine presses with Steve Holman Spotting - What Are Stage Sets? (Hint: They Work!)

Q: Your before and after photos at the X-Rep site are impressive and, to be frank, almost unbelievable. You say that the next year after those were taken, you gained another 10 pounds of muscle. What exactly do you attribute those new gains to? They’re almost unbelievable considering you were both advanced and supposedly drug-free?

A: “Supposedely” drug-free? Thank you! We always take an anabolic-steroid accusation as a compliment. We totally understand the doubt, considering how tough it is to build muscle, especially 10 pounds of it. We often think of the late Mike Mentzer, former pro bodybuilder and high-intensity advocate, who often suggested imagining 10 pounds of ground hamburger piled on a table. That’s a lot of meat… [Read more…]

Filed Under: X Files Tagged With: 10 pounds of muscle, anabolic, anabolic fasting, anabolic steroids, before and after photos, drug-free, eat stop eat, get ripped, high-intensity training, intensity tactics, intensity techniques, mike mentzer, new gains, pro bodybuilder, stage sets, steroids, too big, transformation, x fade, x/pause

One Simple Change for New Mass Gains

Muscular torso, reverse-grip triceps push downs

Q: I love 4X training. It’s gotten me bigger than I’ve ever been, but my gains have leveled off. I’m thinking about doing the last set in stage style for more intensity. Do you think that will work? Any tips if I try it?

A: We love experimentation. It can make good gains great, so we say try it on for SIZE…

Let’s start by explaining the 4X method for our new readers who aren’t familiar: You pick a weight with which you can get 15 reps, but you only do 10; rest 30 to 45 seconds, then do 10 more—and so on until you complete four sets. If you get 10 reps on your last set, you add weight to that exercise at your next workout…. [Read more…]

Filed Under: X Files Tagged With: 4x method, 4x training, beyond x-rep, biotrust protein, change to gain, drop sets, free protein, free supplements, intensity techniques, mass gains, negative-accentuated, stage sets, supersets, x fade, x-centric, x-hybrid, x-hybrid techniques, x/pause

3-Days-a-Week POF Program

Steve spotting Jonathan for forced reps

Q: I’ve followed your beginner program [in the Quick-Start Muscle-Building Guide], and then went on to the 3D Muscle Building [Positions-of-Flexion] program. Great results! Better than I imagined, but I’m having trouble sticking to it. The POF program is 4 days a week, which is too many days for me. I was wondering if you could show me how to change this into a 3-days-a-week POF program—a Monday, Wednesday, Friday schedule. With my job, it’s nearly impossible to do the 4-days-a-week routine.

A: We understand the problem; it’s probably the number-one reason people stop training—time constraints. Life can get in the way, but we’re here to help. [Read more…]

Filed Under: X Files Tagged With: 3-days-a-week pof program, 3d muscle building, drop sets, intensity techniques, iso abs, isoabs, miracle fix, negative-accentuated, POF, pof workout, positions of flexion, quick-start muscle building, recovery, rotation for recuperation, stage sets, supercompensation

Photos and Freakiness

Q: I saw your before and after photos from your first X-Rep year contrasted with the following year when you gained 10 more pounds of muscle [with X-hybrid techniques]. Personally, I don’t think you look better. You both look bigger, but I think your physiques are more impressive the X-Rep year.

A: Well, that’s not a question, but it’s a relevant opinion—bigger is not necessarily better. In Jonathan’s case, you are seeing his most-muscular pose, and when you gain more muscle, your physique can look more “crowded” in that pose. You could argue that his muscles are starting to look too big for his frame. Steve, on the other hand, is in a semi-relaxed pose in the X-Rep photo, and a twisting ab shot in his Beyond-X photo. He looks considerably bigger in the “after” photo, but it’s a different pose, which makes it difficult to judge.

[Read more…]

Filed Under: X Files Tagged With: aesthetics, before and after photos, Beyond X, beyond x-rep muscle building, bodybuilding, freak physique, intensity techniques, more muscle, muscular, photos, physique, sleek physique, superhero physique, Ultimate Mass Workout, X Reps, x-hybrid, x-hybrid tactics, x-hybrid techniques, x-rep routine

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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