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Simple Size Principle for Major Muscle Gains

Steve spotting Jonathan for forced reps on dumbbell shoulder presses

Q: It’s hard for me to believe that a few partial reps at the end of a set [a.k.a. X Reps] can do anything measurable for muscle gains. Isn’t doing an additional set just as good or better for muscle growth?

A: At first glance, you’d think so; however, once you understand muscle physiology, you see the enormous muscle-building effects that can occur if you extend a set correctly. It all starts with the size principle of muscle fiber recruitment…

[Read more…]

Filed Under: X Files Tagged With: anabolic, efficiency-of-effort, fast-twitch fibers, high glycolytic, high-threshold motor units, low-threshold motor units, medium-threshold, muscle gains, muscle growth, muscle physiology, nervous system, over-40, oxygenic, size principle, size principle of muscle fiber recruitment, slow-twitch, testosterone, Truth About Testosterone, X Reps, x-rep partials, x-traordinary x-rep workout

Workout Density for Muscle Immensity

Q: I’ve been intrigued by your explanation of workout density being the reason your 10×10 program builds mass. Do you think that’s the reason drop sets are also so effective?

A: Workout density is Vince Gironda’s term to express getting more work done in a given time frame. For example, most trainees do a set, rest for two to three minutes, do another set, and so on. In 10 minutes you only do two or three sets…

[Read more…]

Filed Under: X Files Tagged With: 10x10, 10x10 mass workout, 8x8, anabolic drive, density, drop sets, end-of-set partials, fat burning, fiber recruitment, gains, high-threshold motor units, iron guru, lactic acid, low-threshold motor units, master trainer, medium-threshold, muscle fatigue, muscle fiber recruitment, muscle gains, nervous system, size principle, size principle of muscle fiber recruitment, train 21 rest 7, vince gironda, workout density, X Reps, x-rep partials

X-Reps for X-tra Muscle—Pounds of it

Jonathan Lawson doing chin-ups

Q: I’m thin and consider myself a hardgainer. I’ve been training with weights for two years and have managed to add only about 10 pounds of muscle. Not very impressive. I recently got your X-traordinary X-Rep Workout [e-book] and started using the X Reps in my workouts. They feel great, and I wanted to report that after using them for only a few weeks, I’ve added five pounds and look much bigger. I’m so thankful I found this technique! Are there any others I should be using? I feel like I’m finally getting the size gains I’ve been looking for.

A: Great progress! As we often say, hardgainers tend to have more of an endurance component to their muscles. You know how calves and forearms tend to respond better to longer tension times? That’s how most of the muscles on a hardgainer’s body are constructed, so they need longer tension times to grow… [Read more…]

Filed Under: X Files Tagged With: anabolic, beyond x-rep, big gains, Double-X Overload, dxo, European Journal of Applied Physiology, fat burner, GH, growth fiber activation, growth hormone, growth spurt, growth stimulation, hardgainer, high-threshold motor units, low-threshold motor units, mr. olympia, pounds, rest/pause, size principle of muscle fiber recruitment, stage sets, stretch overload, tension time, X Reps, x-centric, X-Fade, x-hybrid techniques, x-only sets, x-rep partials, x-traordinary x-rep workout, x-treme lean, x/pause

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