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Soreness and Muscle-Size Spikes

Jonathan demonstrating 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

Slow Down, Grow Muscle

In a recent article, we discussed how inflicting more muscle trauma requires more recovery time. If you do enough damage, you may only need once-a-week training for each muscle. And if you slow down and use the right techniques, your workouts will still be relatively short… [Read more…]

Filed Under: X Files Tagged With: arthur jones, feminizing, fiber activation, grow muscle, growth fiber activation, hormone trick, intense workouts, metabolism, muscle soreness, muscle trauma, negative-accentuated, overload, recovery time, rep speed, semi-stretch, slow down, tension time, x spot

Once-a-Week Workouts

Q: I’ve tried training each bodypart once a week, but it doesn’t seem to work for me. I’ve read about guys making that sort of program work and making great gains. Maybe I’m just not working hard enough to require that much recovery time? Any suggestions on how to make once-a-week workouts work?

A: We’ve done a lot of research and experimentation over the years, and although our first attempts at once-a-week workouts didn’t produce muscle gains, we believe we’ve discovered a simple way to make it work—more fiber trauma.

[Read more…]

Filed Under: X Files Tagged With: anabolic response, fiber trauma, freak-physique stretch-overload workout, freak-physique workout, gains, microtears, midrange, muscle fibers, muscle gains, muscle soreness, negative-accentuated, once-a-week, once-a-week workouts, power pyramids, recovery, slow negatives, stretch position, tension time, testosterone, testosterone replacement therapy, trt, X Reps

TORQ Your Abs to Whittle Your Middle

Q: Do you guys ever use Super TORQ (50-40-30-20-10) on abs? I’m using your Positions of Flexion, so I do incline knee-ups and full-range crunches. But I can’t get anywhere near 50 reps on incline kneeups. Should I just skip them?

A: Yes, Super TORQ is great for abs! No, you should not skip knee-ups…

[Read more…]

Filed Under: X Files Tagged With: ab exercises, ab program, ab specialization, ab workout, abs, anabolic swelling, core, crunches, full-range crunches, incline knee-ups, leg lifts, muscle growth, muscle soreness, positions of flexion, Super TORQ, TORQ, Ultimate Power-Density Mass Workout, x-traordinary abs

Last-Set Shuffle to Pack On More Muscle

Forced reps on hammer curls - Last-Set Shuffle to Pack On More Muscle

Q: I like the idea of doing something different on the last set of a 4X sequence. You mentioned a drop set, and that works great. What about a heavier pure-negative set? Like on curls my partner would lift it for me, and I would lower [a heavy weight] slowly for six negative reps.

A: That depends on what you’re trying to accomplish. Pure negatives—your partner lifts the weight, and you lower in six seconds—are designed to attack the force-generating myofibrils in the muscle fibers, which means they are primarily for strength building with only minor size effects, so not really building a lot more muscle… [Read more…]

Filed Under: X Files Tagged With: 4X, actin, build more muscle, burn fat, drop sets, fat burning, more muscle, muscle damage, muscle fibers, muscle fullness, muscle soreness, muscle trauma, muscle-building, myofibrillar expansion, myofibrils, myosin, negative-accentuated, pack on more muscle, Power, pure-negative sets, rest/pause, sarcoplasm, sarcoplasmic expansion, size, size building, strength, strength building, tension time, testosterone, x-centric

What routine should I do next?

Jonathan Lawson before and after pics from Size Surge - What routine should I do next?

Q: I have a few questions: 1) After the beginner’s guide [Quick-Start Muscle Building] what routine should I do next? 2) Is it unusual to “feel” bigger as you go [through the Quick-Start programs]? It’s like an awareness of my muscles that I’ve never had—strange but nice. 3) I’m unclear on what to do if I’m sore and it’s time to work that muscle again—like my chest is still really sore, it’s chest day again tomorrow, so do I work it or skip?

A: Great questions. We suggest you follow up with the 3D Muscle Building e-book after the beginner’s guide (Quick-Start). There is a 10-week program in it that Jonathan used to add a lot of muscle quickly (see his before and after photos below). You can try it as it’s listed, the exact way he used it, or the retooled version with X Reps. If you just started lifting, however, we recommend his first non-X-Rep version in Chapter 1 until you have about six months of training under your belt… [Read more…]

Filed Under: X Files Tagged With: 3d muscle building, before and after photos, beginners guide, bloodbath, feel bigger, force-generation, growth, muscle soreness, neuromuscular efficiency, POF, positions of flexion, quick start, quick-start muscle building, recovery, research study, what routine should I do next, X Reps

Sore Muscles for More Mass?

Q: I get sore muscles after almost every workout, and then I’m still sore the next time I go to the gym. Is it bad to train a muscle when it’s still sore?

A: Scientists believe that sore muscles are caused by micro-tears in the fibers. In other words, it’s damage. Training a muscle hard while it’s still sore is like scratching the scab off of a wound before it’s completely healed. It impairs the healing process and can cause damage that retards proper recovery.

[Read more…]

Filed Under: X Files Tagged With: fascia expansion, freak-physique workout, glycogen storage, heavy/light, micro tears, microtears, microtrauma, more mass, muscle glycogen, muscle soreness, recovery, sore muscles, stretch overload, stretch-overload workout, traumatic/non-traumatic, x-rep update

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