• 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

Jump-Start New Mass: Top 4 Muscle-Size Nutrients

Powder with scoop, Top 4 Muscle-Size Nutrients

After more than 50 years in the muscle-building game combined, we’ve seen lots of anabolic “magic potions” come and go—like powdered deer antler…

But a few have risen above as solid mass builders. In fact, without them, your gains may be sluggish or even nonexistent.

These are the ones that work big time, and they’re especially critical for older bodybuilders (like us). Let’s count down our top 4 muscle-size nutrients… [Read more…]

Filed Under: X Files Tagged With: amino acids, anabolic, biotrust, biotrust protein, creatine, eurycoma longifolia, free protein, free supplements, growth hormone, hormones, libido, long jack, low-carb protein, muscle building, muscle size, new mass, nutrients, prohydrolase, protein, sex drive, testosterone, tongkat ali, vitamin d

Moment of Bodybuilding Zen 83: Lee Labrada’s Mass Secret

Lee Labrada with bow and arrow

Lee Labrada never won the Mr. Olympia, but he got close due to his incredible symmetry, proportions, and muscle size and density—“Mass With Class.” His physique was a work of art…

You can see that from this out-and-about photo by Michael Neveux of Lee in archer mode… [Read more…]

Filed Under: X Files Tagged With: 4x mass method, after-40 muscle building, athletic-aesthetic physique, bodybuilding zen, growth threshold, iron man magazine, Lee Haney, Lee Labrada, mass with class, Michael Neveux, mr. olympia, muscle size, perfect physique, physique, proportions, stimulate don't annihilate, symmetry

The Size-Stretch Connection: Muscle Elongation for Mass Creation

Dumbbell flyes showing thick pecs - Mass-Building Myths—Or Are They? (controversial muscle-building info)

Q: Your Positions-of-Flexion mass training is great! Using the 3D Muscle Building e-book and workouts, I’ve designed different programs for myself with the three-exercises full-range stimulation, and I credit POF with the 50 pounds of muscle I’ve built over the years. Thank you. My question is, What do you think about starting with the stretch-position exercise for each POF bodypart routine? Stretch is one of the biggest mass stimulators because of that muscle elongation, so why not start with it?

A: Your question reminded us that years ago we experimented with the stretch-move-first method, and it produced such good gains that a video was created, “Hypercontraction Training.”

For example, you train a few sets of FLYES first for pec stretch overload. Then you work bench presses (midrange) and end with cable crossovers (contracted)… [Read more…]

Filed Under: X Files Tagged With: 3d muscle building, Doug Brignole, free protein, free supplements, hyper contraction training, low-carb protein, Mr. America, muscle elongation, muscle size, muscle stretch, myofibrils, POF, positions of flexion, sarcopasm, size, stretch overload, traumatic overload

Why Your Growth is Slow—and How to Make it Explode

Muscle fiber growth illustration

Q: I pound away at my workouts, but I’ve only gained about three pounds of muscle in nine months. I’ve gotten stronger, but where’s the size?! I don’t know what to do. I add weight to my exercises whenever I can, but that doesn’t seem to help. I want big, full muscles that will fill out my T-shirts.

A: Are you doing your work sets in the eight-to-10 rep range? Are you resting about 2 minutes between sets? Are your sets lasting about 25 seconds? Are you doing that on all of your exercises? If so, THAT’S WHY YOU’RE NOT GROWING. [Read more…]

Filed Under: X Files Tagged With: 2a fibers, actin-myosin strands, atp, belly fat burn, bodybuilders, dual-capacity fibers, European Journal of Applied Physiology, explode, glycogen, high reps, jerry brainum, miracle fix, mitochondria, muscle growth, muscle pump, muscle size, myofibrillar, myofibrils, sarcoplasm, sarcoplasmic expansion, size, slow to grow, slow-mo, speed reps, strength

Triple-Threat Exercise for More Muscle Size

JL Pushdowns - Volumizing Muscle Tissue

Q: I’m using a Positions-of-Flexion program from 3D Muscle Building. I’ve read a lot about the pro bodybuilders’ training, and I’m just not sure three exercises per muscle, as you recommend in POF, is enough. Can you help me understand why that’s sufficient for building the most mass?

A: First, realize the all pro bodybuilders use anabolic steroids. Those drugs heighten recovery and growth significantly. That means they can tolerate a lot more volume at each workout. On top of that, the pros have genetics for building muscle and recovering from work far superior to us normal mortals… [Read more…]

Filed Under: Uncategorized Tagged With: anabolic, anabolic drugs, anabolic steroids, boost testosterone, contracted, drug-free, drugs, exercise for size, fiber activation, genetics, iron man, lean muscle, midrange, muscle growth, muscle size, POF, positions of flexion, pro bodybuilders, recovery, steroids, stretch, testosterone, triple threat

The Forgotten Size Concept for Ultimate Mass

Mentzer side triceps - Arnold vs. Mentzer—No-Cardio Fat-to-Muscle Training

Q: I’ve read a lot of Mike Mentzer’s high-intensity info, and he said that the pump didn’t matter as far as muscle growth is concerned. He said a lot of the biggest powerlifters never get a pump yet carry a lot of mass. So shouldn’t heavy sets be the core of a mass-building routine?

A: Mentzer was partially right—but leaning more toward being mostly wrong. You don’t need a pump IF you’re only after primarily myofibrillar growth (strength). The myofibrils are the strands of actin and myosin inside the muscle fiber. Those grab onto each other to generate force. Training heavy increases their size and your strength—but science is finding that they are more about producing strength with less-than-stellar effects on muscle size… [Read more…]

Filed Under: X Files Tagged With: actin, biotrust protein, force generation, forgotten size concept, free protein, free supplements, heavy duty, hypertrophy, Joe Luther, mass building, mass-building routine, mike mentzer, mr. olympia, mr. universe, muscle building, muscle pump, muscle size, myofibrillar growth, myosin, powerlifters, sarcoplasm, sarcoplasmic expansion, strength, ultimate mass

Soreness and Muscle-Size Spikes

JL Undergrip Chins

Q: First, I gotta say that I’m loving the X-centric Mass Workout. I was struggling to get my weight past 195, but now I’m at 203 and still climbing fast. However, my arms aren’t growing as fast as I’d like. I’ve plateaued at 17 1/4 inches, which isn’t symmetrical with the rest of my body. My chest has expanded, my lats are wider, and my legs are thicker, but all those muscle groups are leaving my arms behind. I’ve noticed that the muscle groups that get sore the next day seem to grow the most. My arms never seem to get sore. Is there a relation between muscle soreness and growth? How do I get my arms to 18 inches or beyond?

A: That’s great progress from an overall muscle-gain standpoint. Unfortunately, we all have stubborn bodyparts, and yours happens to be the one that’s most important to almost every trainee—arms, which we all want BIG to stretch the sleeves of our Ts…. [Read more…]

Filed Under: X Files Tagged With: biotrust protein, direct/indirect, free protein, Jay Cutler, mass gains, muscle building, muscle growth, muscle size, muscle soreness, soreness, x-centric mass workout, x-traordinary arms

Muscle Size for Skinny Guys

Lawson incline flye stretch

Q: I’m having a really hard time putting on any muscle weight. I’m 6’1” and weigh 165. I just can’t seem to get much progress. I’m using your POF X-Rep program but have only gotten okay results in the first month, and I’m working it pretty hard. It’s frustrating when I see other guys who can get big fast while I’m a 26-year-old guy who can’t seem to make much progress. Do you have any suggestions to help?

A: Everyone’s genetics are different (plus, you may not know who’s getting pharmaceutical help). The bottom line is that you may not be perfectly suited for putting on muscle fast; however, with consistent hard training you should be able to transform your physique. Keep in mind that most bodybuilders only add about 10 to 15 pounds of muscle per year, which is about one pound a month… [Read more…]

Filed Under: X Files Tagged With: alain gonzales, athletic-aesthetic physique, biotrust protein, ectomorph, full-range positions of flexion, genetics, jonathan lawson, low-carb protein, muscle size, muscle weight, occlusion, perfect physique, physique, size building, size surge workout, Steve Holman, tension, x-rep program, x-rep workout

More Muscle Size: One-Set Wonders

Q: I just got your X-traordinary Arms e-book. Killer information, and I’m ready to use it to build mine into 19-inchers like Jonathan’s. My question is about the 3D HIT program in which you incorporate the arm-specialization routines. One work set for each exercise? You list a few more sets for arms, but I just can’t comprehend how one set could be enough for the other bodyparts. Can I add sets?

A: You can do anything you want, but be careful and monitor your progress. Building muscular size is all about experimentation. In fact, the 3D HIT program is our experiment into one-set-per-exercise intensity training. We’ve seen lots of research validating one-set training for building strength; however, as we explain in our e-books, packing on extreme muscle size is a different animal than merely building strength and a few fast-twitch fibers. There are different layers to attack when size is the goal. [Read more…]

Filed Under: X Files Tagged With: arm specialization, big arms, bodyweight training, continuous tension, fast-twitch fibers, max force, MPS, muscle protein synthesis, muscle size, strength, strength building, stretch overload, super saturation, x arms

Metabolic Mass Move: Get High for Muscle Size

Q: I’ve been reading a lot about high-rep leg work, specifically squats. How it can add 20 pounds of muscle in six weeks. Do you think high-rep squats are worth the effort? I know they are tough, but if I get bigger faster, I’m in. Plus, I train at home and have limited weight anyway, so that would save me from buying more plates.

A: We were in touch with a bodybuilder who packed on an amazing 50 pounds of muscle in just over a year’s time. And he attributes a lot of that to adding a high-rep set of squats to his leg day (his full story was in an old issue of IRON MAN)… [Read more…]

Filed Under: X Files Tagged With: 20-rep squats, eat the fat off, freak physique, genetics, Harvard research, high-rep leg workout, iron man magazine, mass building, metabolic drive, muscle size, Randall Strossen, ripped muscle, squats

  • 1
  • 2
  • 3
  • …
  • 7
  • Next Page »

:: 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