• Shop
  • Checkout
  • My Account

X-REP.COM

Dedicated to Your Physical Transformation

  • Home
  • About Us
  • Shop
  • X Files
    • Latest Articles
    • FAQ
    • Ezine Archive
  • Testimonials
  • Contact Us
  • Gallery

Flip Your Growth Switch With This 4X Mass Mix

Q: I’ve been using the Positions of Flexion 4X program [in The 4X Mass Workout 2.0]. I’m blown away at how much muscle I gained in a month. 4 pounds! That’s after a couple of years with zero muscle gains. That workout is all moderate-weight 4X and 3X sequences, and I’m wondering if I should use your downward-progression 4X method every so often, adding weight on each set. How should I work it into that program?

A: There are a couple of excellent options, but we have a simple one that’s our favorite. Before we lay it out, let’s explain the 4X vs. DP 4X since we have a lot of new readers…

[Read more…]

Filed Under: X Files Tagged With: 4X, 4x mass workout, belly fat burn, dp 4x, fat burning, gains, growth switch, hormone trick, mass training, metabolism, moderate weight workouts, short rests, standard 4x

More Muscle Mass With a Fat-Loss Blast

Overhead close-up of front squat

Q: I’ve added a lot of muscle using Pre-Ex 3X and modified pre-ex. I must commend you for coming up with it. One problem I have is with leg extensions. They hurt my knees when I do them first. Funny that squats don’t hurt me. Leg extensions are the only quad isolator. What should I do first instead?

A: We didn’t come up with pre-exhaustion. That honor goes to the late Bob Kennedy, publisher of MuscleMag…

[Read more…]

Filed Under: X Files Tagged With: anabolic, beach body, bob kennedy, build muscle, burn fat, density, fat loss, fat-loss blast, fat-loss tips, front squats, GH, growth hormone, hormones, leg extensions, leg workout, mass training, metabolism, micro tears, microtears, more muscle, muscle mass, musclemag, pre-ex, pre-ex 3x, pre-exhaustion, pre-fatigue, squats, testosterone, testosterone replacement therapy, trt, x-centric

Aftershock Training to Jolt Muscle Gaining

Q: I was reading some past articles where you guys had mentioned something called Aftershock training. What is that, and should I try it?

A: Aftershock training is supersetting two exercises, but with a distinct reason—more fast-twitch fiber recruitment for new muscle growth quickly (it can rejuvenate standard straight-set 3D POF training, as you’ll see).

[Read more…]

Filed Under: X Files Tagged With: 3d muscle building, 3d pof, 3d positions of flexion, aftershock superset, aftershock training, back workout, belly fat burn, compound aftershock, fast-twitch fibers, fat-burning furnace, fiber recruitment, hormone trick, hormones, hyperactivation, isolation aftershock, lat workout, leg workout, mass tactic, mass training, muscle fibers, muscle gaining, myotatic reflex, nervous system, physique, POF, positions of flexion

Speed Reps—Quick Mass-Training Tip

Casey Viator flexing - Speed Reps—Quick Mass-Training Tip

Q: What’s your opinion of loosening exercise form at the end of a set to get a few more reps? Like on curls I keep the reps strict for the first six or seven, then I use some upper-body motion to complete two to three more reps. I’m using the 4X method, so the weight [throughout the 4 sets] is only moderate, not heavy. I’m only using momentum to fight the fatigue buildup at the end of the fourth set. Is that okay, or should I keep my reps strict through the entire 4X sequence?

A: Because the poundage is moderate on a 4X sequence, that’s all the more reason to keep it strict all the way through. Momentum will only take the tension off the target muscle. A very SLIGHT form alteration is acceptable, but keep it as strict as possible to the end of the fourth set… [Read more…]

Filed Under: X Files Tagged With: 4X, 4x mass workout, 4x method, Casey Viator, dormant fibers, dormant muscle fibers, mass training, mike mentzer, pro bodybuilder, quick mass, speed reps, testosterone

Contract + elongate to pack on muscle weight

Contracted leg extensions

In most of our mass-training e-books we say that the semi-elongated, or stretch, position on an exercise’s stroke is most important to pack on muscle weight. Why?

Here’s a quote we used in The Ultimate Mass Workout from strength and hypertrophy researchers Steven J. Fleck, Ph.D., and William J. Kraemer, Ph.D. (Don’t fall asleep as you read it; we will translate—lol)… [Read more…]

Filed Under: X Files Tagged With: actin, beyond x-rep, dxo, fiber activation, mass training, muscle fibers, muscle weight, myosin, partial reps, PhD., size stimulation, stage sets, Steven J. Fleck Ph.D, UMW, William J. Kraemer

Eye-Popping Shoulders: Full-Range Workout

Jonathan Lawson leaning lateral raises - Eye-Popping Shoulders: Full-Range Workout

Q: I’m using the full Positions-of-Flexion delt routine [from the 3D Muscle Building e-book], but my shoulders still suck. I do dumbbell upright rows (midrange), incline one-arm laterals (stretch), and standing laterals (contracted). I also do dumbbell presses after that and bent-over laterals [for rear delts]. I do two working sets for each exercise. I’m wondering if I should add more exercises and more sets. Or should I just train harder?

A: It sounds like you’re pretty frustrated, so you’re probably blasting your delts damned hard already. Training harder probably isn’t the solution.

How about increasing volume? A few more sets may produce more mass; however, before you go that route, which can sap recovery ability, we suggest you try some exercise manipulation… [Read more…]

Filed Under: X Files Tagged With: 3d muscle building, delt workout, eye-popping shoulders, full-range workout, incline laterals, lateral raises, mass training, one-arm leaning laterals, POF, positions of flexion, shoulder routine, shoulder workout, x update, x-rep update

:: Get the latest news and specials :: Sign Up for our Ezine!

Shopping Cart

Number of items in cart: 0

  • Your cart is empty.
  • Total: $0.00
  • Checkout

  • Login / My Account

Copyright © 2021 · X-Rep.com