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Front-and-Back Shoulder Mass

Jordan doing a rear delt exercise

The kids were over again to bathe their dog Kingston in our outdoor shower. He’s a big, ferocious-looking Doberman-esque breed, but gentle as a teddy bear—even with our two terrier terrorists, one of which is a growling alpha nut job.

They are always ready for my go-to question (the kids, not the dogs): “So how are your workouts going?” [Read more…]

Filed Under: X Files Tagged With: delt exercises, jordon williamson, shoulder exercises, shoulder size, shoulder workout

Ultimate At-Home Back Exercise

Q: I just read through the updated Quick Start Muscle 2.0. Great info! I’m starting the new at-home workout immediately. One question: What is an incline row, and does it work mid back or lats?

A: Training at home can be a challenge, so we tried to include the best exercises for all muscle groups in the at-home workouts, especially the advanced ones…

And the incline row is in that best-of-the-best category. Why?  [Read more…]

Filed Under: X Files Tagged With: at-home workout, back exercises, fix your shoulder pain, home gym workout, incline row, jordon williamson, no more shoulder pain, quick-start muscle building 2.0, rick kaselj, shoulder pain, ultimate back exercise

Light-Medium-Heavy Rotation for Muscle-Mass Creation

Big-arm closeup - Fewer Sets on More Moves to Get You HUGE

Q: I want to do a weekly rotation of light, medium, and heavy POF. For light week, I’ll use TORQ on all exercises (30-20-15). For medium week, it’ll be all 4X or 3X sequences. I’m 49, so I wonder if heavy is even a good idea at all. Should I chance it and do POF pyramid training, adding weight on each set? Or should I skip the heavy stuff all together?

A: Your “weekly rotation” sounds like a great idea for adding mass along all pathways. And the variation should keep you stoked…

However, at 49 you are right on the cusp of heavy-training tolerance…

[Read more…]

Filed Under: X Files Tagged With: biotrust, cycle, downward-progression 4x, dp 4x, free protein, heavy week, jordon williamson, light week, light-medium-heavy rotation, low-carb protein, medium week, muscle mass, over-40, pure negatives, pyramids, rotation, TORQ

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

Fast Moves to Get You Huge?

Steve spotting Jonathan on DB shoulder presses - Fast Moves to Get You Huge?

Q: I was reading one of your newsletters I saved, and you were talking about how bad it was to see people using fast moves with ballistic reps in the gym. But I’m pretty sure I’ve seen you guys recommend fast reps recently. What’s the deal—are they good or bad?

A: There is research showing that a faster tempo can help engage more fast-twitch growth fibers; however, our speed, or X-celeration, method is not throwing the weights… [Read more…]

Filed Under: X Files Tagged With: anabolic hormone reset, anabolic hormones, ballistic reps, build muscle, downward-progression, dp 4x, fast moves, fast reps, fast-twitch fibers, get huge, growth fibers, jordon williamson, melt fat, plyometrics, power tempo, progressive-speed 4x, speed reps, speed set, super-size crash course, x-celeration

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

How Much Muscle Per Month?

Jordon Williamson

Q: The Size Surge e-book is one of my favorites. Solid programs and talk about motivation—Jonathan gaining 20 pounds of muscle in two months. Wow. The Super-Size Crash Course shows Jordon Williamson gaining 18 pounds of muscle in 12 weeks or so. Why did it take him almost a month longer to gain less mass than Jonathan, and how much muscle is possible per month? [Read more…]

Filed Under: X Files Tagged With: jonathan lawson, jordon williamson, Size Surge, super-size

Last Set, Best Set for More Mass

Ripped chest/dumbbell bench presses - Last Set, Best Set for More Mass

Q: I’ve been using the 4X mass method on just about every exercise for just over a month and have gained five pounds of muscle. I’m still lean with abs, so I know it’s not fat. I often do 3X sequences, the way you sometimes recommend, but if I don’t do all 4 sets, I feel guilty. It’s just that I don’t want to overtrain, which is how I feel when I do 4X on all exercises. Should I just bite the bullet and do 4X on everything?

A: If you’ve gained five pounds of muscle in a little more than a month, you’re doing damn good! Most bodybuilders don’t gain five pounds in a year… [Read more…]

Filed Under: X Files Tagged With: 3x, 4X, 4x mass method, 4x mass workout, belly fat burn, best set, dp 4x, drop sets, ectomorph, failure, fat loss, hormones, jordon williamson, last set, lean, more mass, overtraining, progressive-speed 4x, rest/pause, super-size crash course, testosterone, 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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