lose fat Archives - X-REP.COM

Tips to Gain Muscle, Lose Fat, and Integrate Intervals

Q: In The Ultimate Mass Workout you suggest doing the hills setting on a treadmill or interval cardio with sprints as the Ultimate Exercise for calves. Can you explain more about the interval sprinting and treadmill effects on calf training, as well as how to integrate intervals into my workouts?

A: The Ultimate Mass Workout is our first e-book, the original X-Rep manual, and after we published it, we discovered a big midrange exercise for calves you can do as part of your leg workout in the gym—knee-extension leg press calf raises…

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Try this for a sick muscle-hypertrophy uptick

Q: I have a hard time feeling some of my muscles working, especially short-range ones like abs. Should I go heavier, lighter, slower, or what? I know feeling the target muscle working is very important for the fastest results.

A: You can say that again. Getting in touch with the target muscle on every rep is a big key to muscle hypertrophy…

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Do this Now to Get Ripped by Spring—While Growing Muscle

Q: It’s the new year, and I feel bloated, guilty, and smooth. Abs are gone from all the holiday eating and so is most of my vascularity. Should I start dieting now to get ripped by spring? I’d guess I’m about 15 pounds overweight.

A: It’s still winter, so you want to continue building as much muscle as possible; however, it’s never too early to start leaning toward lean. And if you say you have 15 pounds to lose, it’s probably more like 20. So that’s 10 to 12 weeks to lose it—late-March, which is right when you want to be fairly lean if you want to be ripped by spring…

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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…

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Ultimate Exercises for Mass

Q: I’m reading your original X-Rep e-book [The Ultimate Mass Workout], and you have the Ultimate Exercises listed for each muscle. For lats, it’s close-, parallel-grip chins. I have a hard time with chins because I weigh around 220 pounds. Can I do them on the pulldown machine instead?

A: Yes, do them on the pulldown machine for now; however, once you’re strong enough, do the chinup-bar version… [Read more…]

Ignite a Fat-to-Muscle Reshuffle

Q: I got your three fat-loss e-books [Triple-Shred Offer], and I’ve read them all. Great information, and I’m soooo ready to start. I like the X-treme Lean High-Definition Workout, but I’d want to incorporate a negative-accentuated set for each muscle [as you discuss and include in The Ultimate Fat-to-Muscle Workout]. Where should I put the NA set in the X-treme Lean Workout? I want to be ripped this summer while I still have time!

A: Excellent question, and we’re glad you’re tailoring the workouts to your needs—to rip up faster. You’re right. Using a negative-accentuated set for each bodypart should make the X-treme Lean High-Def Workout even better, just don’t get carried away (of course, you’ll also need to stick to the diets and eating info in that e-book as well)… [Read more…]

Fast Fat Loss, More Muscle-Building Testosterone

Q: Summer is here, so I’m psyching up to try the intermittent-fasting that Steve used to get more muscular and ripped [Super-Size Crash Course e-book, Chapter 8]? I need to get ripped fast. I thought I would try it once a week, and if it works well for fast fat loss, increase to two nonconsecutive days a week as Steve did. Any insights on muscle loss during IF?

No question, we bodybuilders are extremely paranoid about losing even an ounce of muscle. But don’t worry, you won’t lose muscle with intermittent fasting–you will gain more… [Read more…]

Drop the Get-Big Bomb (Muscle Mayhem Method)

Q: I like to train heavy, but I fully understand that tension time, or density, can build size as well. My question is, won’t drop sets accomplish both?

A: The drop-set method is one of the best for getting size in the myofibrils as well as a hypertrophic sarcoplasmic burst. And even new veinage too… [Read more…]

Back to Basics for More Mass

Q: I’ve been killing my workouts for about three months, using mostly heavy sets, finishing with 4X and TORQ. Making excellent gains, but I think it’s time to back off and get back to basics. What program would you suggest? I’m thinking three days a week for a while with basic mass-building exercises.

A: We have several. If you’ve never used 10×10, now may be the time. There is an excellent 3-way split routine in The 10×10 Mass Workout e-book. You could just use it 3 days a week, training each muscle once or train four days a week, so the Monday workout repeats on Friday… [Read more…]