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Back-Attack Size Effects

Jonathan Lawson close-, parallel-grip chins - Ultimate Exercises for Mass

Q: You have V-handle pulldowns as the Ultimate Exercise for lats [in the X-traordinary X-Rep Workout]. I do those for the power pyramid then wide-grip pulldowns for a density drop set. But I feel the wide-grips in my lats more. Can I reverse the order and do the wide pulldowns for the pyramid, then the V-handle pulldowns for a density drop set?

A: Absolutely! Your question is similar to one we had for chest before. In that case, we suggested switching the order at every workout to emphasize a different line of force for optimal size effects. You could do that with lats also (and it will help your arms look huge too, as you’ll see in a moment)… [Read more…]

Filed Under: X Files Tagged With: back attack, back exercises, back workout, drop sets, gains, lats, midback, power pyramid, protect your family, pyramids, self defense, size effects, x-traordinary x-rep workout

Midback Muscle Building

Q: I’ve been reading about 3D Positions of Flexion, and it makes total sense. Most of the three-way hits for each muscle are straightforward, but I’m confused about midback. Is a row classified as the big midrange exercise? With a barbell row, the arms squeeze the shoulder blades at the top, which is the contracted position. Is a barbell row both a midrange and contracted exercise?

A: You need to look at the lats and midback together to understand the three positions of flexion for each. For lats, you use pulldowns or chins as the big midrange exercise. Then you follow with pullovers for stretch and stiff-arm pulldowns for contracted.

For midback muscle building, there’s no need for a midrange exercise—you get that on the pulldowns or chins for lats. Those exercises pull the arms down and back, which affects the lats as well as the midback…

[Read more…]

Filed Under: Uncategorized Tagged With: 3d muscle building, 3d pof, 3d positions of flexion, back workout, belly fat burn, fat loss, lat workout, midback, midback muscle building, midback workout, muscle growth, muscle-building, POF, positions of flexion, traps, weight loss

Jonathan: Monday Muscle Mayhem (delts, midback, biceps)

Jonathan Lawson before after

Had a great chest and back workout on Saturday, so the Monday muscle mayhem occurred with just one day of rest. Not bad! Motivation was high, so that always means a great one… [Read more…]

Filed Under: Jonathan Lawson, X Blog Tagged With: biceps, delts, forearms, midback, shoulders

Jonathan: Delts, Midback, Bloated Biceps

Jonathan Lawson before after

Ended this morning’s workout with some bloated biceps. I didn’t do much different than the last time, but they seemed to swell up very nicely, and same goes for delts and midback… [Read more…]

Filed Under: Jonathan Lawson, X Blog Tagged With: biceps, delts, forearms, midback, shoulders

Jonathan: Thunderdome Delts

Jonathan Lawson before after

The post-workout result today was thunderdome delts. Okay, maybe just really-good-pump delts, but I believe in the power of positive thought. LOL! Delts, back, biceps, and forearms all got a gargantuan pump… [Read more…]

Filed Under: Jonathan Lawson, X Blog Tagged With: biceps, delts, forearms, midback, shoulders

Steve: MMX Aftershock (legs, chest, back, brachialis, abs)

Steve Holman after one month of X-Rep training
Felt great as I hit it at 6:20 a.m. in a fairly empty gym. Most of the cardio machines were occupied, but the weight area was vacant. Lucky me since I know the secret–resistance training is king. Quick Compound Aftershock attack today…

[Read more…]

Filed Under: Steve Holman, X Blog Tagged With: abs, back, calves, chest, forearms, hams, lasts, legs, midback, pecs, quads

Jonathan: Delts, Midback, Biceps, Forearms (ideal feel)

Jonathan Lawson before after

This morning’s workout produced the ideal feel for every muscle group. Delts felt incredibly good. Back and arms felt great, too, though there was a slight lower-back spasm during bent-over laterals. Nothing bad seemed to come of it, but it definitely woke me up… [Read more…]

Filed Under: Jonathan Lawson, X Blog Tagged With: back, biceps, delts, forearms, midback, shoulders

Jonathan: Delts, Midback, Arms (round two of the new)

Jonathan Lawson before after

Already into round two of the new routine, and I’m loving it so far. It’s nice to have a new split, and adding in several X-Hybrid techniques makes it even more exciting – and motivating… [Read more…]

Filed Under: Jonathan Lawson, X Blog Tagged With: arms, back, biceps, delts, forearms, midback, shoulders

Jonathan: Delts, Midback, Arms (new split)

Jonathan Lawson before after

New split, and delts were up first. Shoulders first isn’t actually any different than a typical Monday, but it’s the first time I’ve jumped on an all-new split for at least a couple of months. Although I’ve made several technique and exercise changes, it’s probably been a few/several months since a major shakeup, really, so I knew it was time for some change… [Read more…]

Filed Under: Jonathan Lawson, X Blog Tagged With: biceps, delts, forearms, midback

Jonathan: Chest, Back, Abs (basics blast)

It was a great basics blast this morning for chest and back. Great workout, but a couple of twinges in my back reminded me that I need to get up from my desk and move around a bit more during the day. Nothing worse than feeling an injury coming on, especially when the cause is too much sitting at your desk… [Read more…]

Filed Under: Jonathan Lawson, X Blog Tagged With: abs, back, chest, lats, midback, pecs

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