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TORQ Up Your Muscle Size

Jonathan Lawson decline bench presses for chest - 10X Muscle Building Tips

Q: I’m torn between heavy training and higher reps [TORQ]. I like ending bodyparts with lighter-weight, high-rep sets for longer tension times and more pump, and now I’m hearing that ALL-high-rep workouts are best. I’m almost 30, but I want to grow as fast as possible. Should I try all-high-rep training for a while, or is that more for when I’m older like you guys and can’t train heavy anymore?

A: Hey, we resemble that remark! LOL. The beauty of bodybuilding is that you can try whatever you want. Change is good. Plus, keep in mind that everyone responds to unique training styles differently—you may grow like never before (you’ll see an example below). And, no, you don’t have to be older to start experimenting… [Read more…]

Filed Under: X Files Tagged With: bodyweight training, Doug Brignole, high-rep sets, journal of strength conditioning research, MPS, Mr. America, muscle size, muscle-protein synthesis, power-density, Super TORQ, tension-overload repetition quantity, TORQ

Double-X Overload Warmups?

Vascular forearm - 2 Easy Ways for BIG Muscle Gains

Q: I’m making some incredible progress using your Double-X Overload technique, but I wanted to let you know that I don’t just use it on my work sets. DXO works for warmup sets, too. I usually use it on at least one of my two warmup sets for the big [midrange] exercises, and I feel much stronger on my work sets. Great technique!

A: That’s a good tip. We love feedback from fellow weight trainers who think instead of just following the pack. One reason Double-X Overload (DXO) works so well on warmup sets is because of the enhanced occlusion and nervous system activation.

For those unfamiliar with DXO, it’s an X-Rep partial in the semi-stretch position between each full rep. That provides a slightly more explosive action, which has been shown to heighten nerve force (many top-level powerlifters do light, explosive sets for that very reason—it helps them lift more weight). [Read more…]

Filed Under: Uncategorized Tagged With: 3d muscle building, alpha muscle, alpha-3 specialization, beyond x-rep, blood flow blockage, bodybuilders, Double-X Overload, dxo, explosive reps, growth hormone, iso x, journal of strength conditioning research, nervous system, occlusion, powerlifters, progress, stage sets, warmup sets, warmups, x-hybrid tactics, x-rep partials

DXO Works on Warmup Sets Too

Jonathan doing speed reps on cable curls

Q: I’m making some incredible progress using your Double-X Overload technique, but I wanted to let you know that I don’t just use it on my work sets. DXO works for warmup sets, too. I usually use it on at least one of my two warmup sets for the big [midrange] exercises. I feel much stronger on my work sets. Great technique!

A: That’s a good tip. We love feedback from fellow weight trainers who think instead of just following the pack. One reason DXO works so well on warmup sets is because of the enhanced occlusion and nervous system activation.

[Read more…]

Filed Under: X Files Tagged With: 3d muscle building, anabolic fasting, beyond x-rep, blood flow blockage, Double-X Overload, dxo, eat stop eat, explosive reps, fast-twitch, growth threshold, intermittent fasting, journal of strength conditioning research, nervous system, occlusion, ripped, strength, warmup sets, warmups, X Reps, x-hybrid tactics, x-rep partials

Lost Method for Size and Strength Surges

Q: In a few of your recent newsletters you mentioned “postactivation.” What is that, and can I use it to build more mass?

A: With postactivation, you strategically use a continuous-tension isolation exercise, like leg extensions, to increase fiber activation and nervous system excitation on the big exercise that follows (like squats or leg presses).

Wait. Isn’t that pre-exhaustion? No, with pre-ex you superset the exercises—no rest between them—which diminishes your ability to generate force on the important compound exercise you do second.

[Read more…]

Filed Under: X Files Tagged With: belly fat burn, fiber activation, freak-physique stretch-overload workout, hormone trick, journal of strength conditioning research, lost method, occlusion, positions of flexion, pulldowns, pullovers, stiff-arm pulldowns, stretch overload, x-treme lean

Postactivation for More Muscle Separation

Jonathan Lawson cable flyes - Postactivation for More Muscle Separation

Q: I have trouble feeling my chest working on bench presses. I’m in phase 1 of Jonathan’s X-traordinary Size Surge Workout program, so my sets for chest are limited. Is it okay to do more bench press work sets, or should I add an isolation exercise like pec deck flyes?

A: First be sure you’re using the concentrated warmup sequence for big multi-joint exercises as we’ve mentioned in a previous article. For those who missed it… [Read more…]

Filed Under: X Files Tagged With: bloodbath, chest workout, concentrated warmups, journal of strength conditioning research, postactivation, Size Surge, size surge workout, testosterone

3 Simple Changes to Get You Growing

Jonathan Lawson curling - 3 Simple Changes to Get You Growing

You know our mantra: You can trigger bigger gains with one small change. But let’s multiply that for even more mass. We’ve got 3 simple things to get you growing immediately… [Read more…]

Filed Under: X Files Tagged With: 10-week Size Surge, 20 pounds in 10 weeks, 3 simple changes, after-40, anabolic, anabolic after 40, anabolic primer, animal study, blood-flow, change to gain, frequency, full-range, growth hormone, innervation, international journal of sports medicine, journal of strength conditioning research, mass gains, muscle activation, muscle growth, power-density mass workout, rep cadence, rep speed, rep tempo, semi-stretch, Size Surge, slow negatives, stretch overload, synergy, testosterone, training frequency, Ultimate Power-Density Mass Workout, warmups, x-traordinary arms

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