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Train 3 Days a Week for a Bodybuilder Physique?

Big and lean bodybuilder doing seated lateral raises

Q: I have limited time to train—three days a week. I can get to the gym M-W-F, but I usually have family stuff on the weekends, so that’s it. Can I build a bodybuilder physique by training only three days a week? What program would you recommend?

A: Can you get a bodybuilder physique training only 3 days a week? That depends entirely on your genetics. We’ve known a few guys who looked like bodybuilders going to the gym zero days a week. Not kidding—lucky bastards. LOL! [Read more…]

Filed Under: X Files Tagged With: 3 days a week, anabolic hormones, bodybuilder, bodybuilder physique, brad pilon, eat stop eat, fat-to-muscle, genetics, intermittent fasting, muscle immensity, myofibrillar, negative-accentuated, physique, positions of flexion, recovery, sarcoplsmic, Size Surge, x-centric

The Ultimate Mass Tactic?

Vascular arm curling

Q: I’ve seen you mention “StatX” in some of your previous workouts. What is that? If it’ll get me bigger, I want to use it. Please explain.

A: StatX stands for Static Hold at the X Spot, usually at the end of a regular set. And, yes, you should use it often to get bigger. In fact, it may be the ultimate mass move, as you’ll see… [Read more…]

Filed Under: X Files Tagged With: anabolic fasting, deadlifts, eat stop eat, George Olesen, get ripped, intermittent fasting, iron man magazine, Jay Cutler, mass tactic, mr. olympia, statc, static contraction, static hold, static-x, StatX, x-rep partials, x-rep update

Moment of Bodybuilding Zen 69: Arnold Gym Flex

It never took much to get Arnold to throw his arm up into a jaw-dropping flex—like this shot at the old Gold’s Gym in Venice, California. Incredible, unreal peak—no Photoshop necessary. [Read more…]

Filed Under: X Files Tagged With: anabolic after 40, anabolic fasting, arm workout, arnold schwarzenegger, arnold's biceps, biceps, bodybuilding zen, brad pilon, eat stop eat, intermittent fasting, triceps, venice, x arms, x-traordinary arms

Inside Muscle-Growth Secret

Q: I need to build up the inside of my chest, the cleavage, so to speak. A training friend told me that really squeezing and flexing at the bottom of cable crossovers will get my inner pecs popping. Is that true?

A: While full-range cable crossovers can help develop the entire pec muscle—even the inner sections—believe it or not, the BEST way to attack that insertion point of the target muscle is by emphasizing stretch overload… [Read more…]

Filed Under: X Files Tagged With: anabolic fasting, best chest exercise, beyond x-rep, brad pilon, chest exercises, chest workout, Double-X Overload, dumbbell flyes, dxo, eat stop eat, inner chest, inner pecs, intermittent fasting, Jacob Wilson, mass-boosting, muscle gains, muscle growth, partial reps, secrets, stretch overload, X Reps, x-rep update

Realistic 1-Month Weight Loss

Becky Holman before and after - Fat-to-Muscle Facts and Photos

Q: Do you think I could lose 20 pounds in a month? I’ll be honest, I slacked off during the stay-at-home order where I live, and my weight suffered because of it. Oops! I want to be in a somewhat healthy looking condition during the summer. I want the fat off, as it’s killing me to see this gut! And summer’s already under way. Help?!

A: Yes, you could technically lose that much weight in a month, but most of it would be water and muscle—and you probably wouldn’t look better or feel healthy—in fact, you’d feel like crap and look worse than you feel right now. We’re all impatient when it comes to changing our bodies, and especially when it comes to weight loss, but the best strategy is gradual and steady, even when there’s a short deadline like the one you’ve set… [Read more…]

Filed Under: X Files Tagged With: anabolic fasting, becky holman, eat stop eat, fat loss, gain muscle, healthy weight loss, intermittent fasting, lose 20 pounds, lose fat, triple-shredded, weight loss

Lazy Man’s Way to More Muscle

Steve (ectomorph) and Jonathan (mesomorph) - Sets, Reps, and Muscle-Size Success

Q: I’ve got a tip for you guys: Get off your butts and work out more often, and you’ll get bigger. It looks like you’re only working out three to four days a week. I train six days a week, two hours per workout, and I compete in bodybuilding shows.

A: Hey, are you calling us lazy? Hmm, maybe we are. Everyone is to a degree, but that’s not necessarily a bad thing if you channel it to produce progress. Laziness has been the catalyst for innovation throughout history—like cars and jets. Those things get you to your destination faster and more efficiently… [Read more…]

Filed Under: X Files Tagged With: anabolic fasting, bodybuilding, brad pilon, eat stop eat, efficiency of effort, efficient gaining, intermittent fasting, lazy, muscle building

New Home-Grown Mass: Slo-Mo vs. High Reps

Steve Holman dumbbell curls - Finisher Sets: Which Way is Better?

Q: Your Quick Start Muscle 2.0 has renewed my motivation for home training. I’m stoked and starting the STX workouts next week. You have the first set in both workouts for slow-twitch exhaustion. Do you think that first set is better as a slow-mo set or as a normal speed high-rep set?

A: Either of those methods on the first set accomplishes the same thing: You fatigue the slow-twitch fibers, triggering more fast-twitch-fiber activation on the set or sets that follow… [Read more…]

Filed Under: X Files Tagged With: anabolic fasting, anabolic hormones, brad pilon, eat stop eat, fast-twitch fibers, fiber activation, get ripped, home gym, home training, intermittent fasting, motivation, quick-start muscle building 2.0, slow-mo, slow-twitch exhaustion, stx workout

Spike Your Muscle Gains

Q: I’ve been reading about 4X and TORQ. I’m 25 and usually train heavy, but now that I have to train at home, I’m looking for the best way to keep building muscle without a lot of weights. I’m afraid with these light training methods I might lose muscle. I’ll try them because I have no choice right now, but I think heavy is the way to grow. How do I know I won’t shrink if I don’t pony up for more weights in my home gym?

A: We’ve both been using 4X-based training techniques for several years. If a couple of old guys whose anabolic hormones aren’t what they used to be don’t shrink, you won’t. In fact, we’ve got trainees from all age groups who’ve tried 4X and TORQ and many start using them constantly because they make such great gains… [Read more…]

Filed Under: X Files Tagged With: 4X, anabolic fasting, anabolic hormones, bodbuilders, brad pilon, Doug Brignole, eat stop eat, gains, get ripped, intermittent fasting, mass program, Mr. America, muscle gains, power-density, power-density mass workout, Super TORQ, TORQ

Moment of Bodybuilding Zen 45: John Grimek

John Grimek, at 5’ 8 1/2” and around 220 pounds, was one of the most massive bodybuilders of his era. He was the AAU Mr. American in 1940 and ’41, and at age 38 he beat Steve Reeves for the 1948 NABBA Mr. Universe. He retired from competition the next year.

[Read more…]

Filed Under: X Files Tagged With: anabolic fasting, anabolic hormones, bodybuilding zen, brad pilon, eat stop eat, home gym, home-gym training, intermittent fasting, John Grimek, Mr. America, mr. universe, olympic lifting, steve reeves

High-End Hypertrophy Hit: Move it for more mass

Goodin bench press

Q: Your higher-rep TORQ (tension overload repetition quantity) method is unreal. It’s given me new size in every muscle after only three weeks. I use your [3-way] Positions of Flexion, and I TORQ on one of the 3 moves. I switch it up with regular 4X and heavy pyramids. My question is, Should I add weight on each set when I use TORQ [30-20-15 reps]?

A: Mixing it up is great for ultimate mass, as we’ll explain. As for adding weight to each TORQ set, that’s going to depend on the exercise and where your TORQ move falls in the POF bodypart routine… [Read more…]

Filed Under: X Files Tagged With: anabolic fasting, brad pilon, eat stop eat, high-end hypertrophy, hypertrophic, intermittent fasting, mass, maximum fiber recruitment, occlusion, tension overload, TORQ

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