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3 Fat-to-Muscle Secrets to Get You Leaner and Bigger

Jonathan Lawson's abs from X-treme Lean

Q: I always get fat over the winter. Outdoor cardio is hard to do, and I hate the treadmill. Plus, I tend to miss workouts. Three days a week is about all I can handle. Should I just do that and try to starve myself more often to stay closer to lean shape?

A: The good news is, you don’t have to do cardio to burn fat; you just have to use a few key fat-to-muscle tactics, the first of which is doing some muscle damage. [Read more…]

Filed Under: X Files Tagged With: bigger, bigger and leaner, burn fat, cardio, fat burning, fat loss, fat-to-muscle, high-definition workout, home protection, leaner, muscle damage, muscle trauma, secrets, self-defense, weight loss, winter workouts, x-treme lean

Once-a-Week Workouts and NA Training

Q: I want to thank you for putting together the Freak-Physique e-book. What a blockbuster resource of training information and programs. I’m using the 3D Power Pyramid Program. The quote from the trainee who gained so much muscle and strength in only a few weeks using it got me stoked. My question is, I’m more of a train-each-bodypart-once-a-week guy, so can I use it that way instead of training each bodypart twice a week? If so, how should I adjust it?

A: First, you picked a great program. We get lots of positive feedback on the 3D Power Pyramid because it’s simple Positions-of-Flexion methodology but you add weight over three sets on the big midrange move (pyramid), and do only one set each of the stretch- and contracted-position exercises. It’s basically a POF strength-building workout with a big muscle-size side effect. [Read more…]

Filed Under: X Files Tagged With: 3d power pyramid, alpha muscle, alpha-3 specialization, anabolic swelling, eccentric, endocrine system, fiber trauma, freak physique, freak-physique workout, hurts but it works, max-force generation, muscle growth, muscle size, muscle trauma, muscle-building, na training, negative-accentuated, nervous system, once-a-week workouts, POF, positions of flexion, power pyramids, recovery, specialization, strength building, systematic recovery, volume

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

2 Tricks to Get You Ripped—With More Muscle Too

Q: Looking in the mirror, I see that somehow I’ve gotten very fat. I go to the gym, but I guess my eating has been out of hand for too long. Is there anything I should concentrate on during my workouts to help lose the fat? I plan to do cardio after every weight workout, something you’ve suggested. I desperately want to be ripped enough to see abs!

A: First, get your diet under control. You must start eating clean—cut down the junk—and get on an anabolic-meal schedule. Your best bet will be a typical bodybuilding diet, so eat at least 25 grams of protein at six meals a day. Try to eat every two to three hours, and get some carbs too—enough to refill muscle glycogen stores, which is about 200 grams a day. If you need examples, see X-treme Lean; it contains our complete meal-by-meal diets to help you get ripped…

[Read more…]

Filed Under: X Files Tagged With: 4x sequence, abs, anabolic diet, anabolic hormone reset, anabolic hormones, bigger, bodybuilding, Canadian Journal of Applied Physiology, diet, fat burning, fat-to-muscle, GH, GH release, granite abs, growth hormone release, heavy pyramids, high-reps, lose fat, metabolism, microtears, more muscle, muscle trauma, negative-accentuated, pyramids, ripped, stronger, testosterone, triple-shredded, ultimate fat-to-muscle workout, x-traordinary abs, x-treme lean

Muscle-On, Fat-Off Sets, Splits, and Hits

Q: I just got The Ultimate Fat-to-Muscle Workout e-book because of all the positive feedback I’ve seen. Looking over the program I notice that it’s a four-days-per-week system, but you only hit each muscle once. Is that really going to be enough work for each bodypart? I really want to lean out quickly and still build muscle.

A: If you traumatize a muscle enough, it will require several days for full recovery. And that’s one of the goals with that program…

[Read more…]

Filed Under: X Files Tagged With: e-book deal, fat-off, fat-to-muscle, fat-to-muscle workout, fiber trauma, high-reps, hypertrophy, lean, lean-machine, metabolic momentum, microtears, muscle fibers, muscle trauma, muscle-on, negative-accentuated, negatives, positions of flexion, pyramids, recovery ability, remodeling, stretch overload, testosterone, testosterone replacement therapy, training split, triple-shredded combo, trt, ultimate fat-to-muscle workout, vascularity, x-centric, x-traordinary abs, x-treme lean

The Truth About Losing Fat and Gaining Muscle

Q: From all I’ve read and experienced, losing bodyfat is all about reducing calories. If you take in fewer calories than you burn every day, you lose weight; if you take in more calories than you burn each day, you gain weight. To me, that means The Ultimate Fat-to-Muscle Workout has to require reduced calories or it can’t work. But then there’s nothing left to build muscle. I’d really like to know the truth about losing fat and gaining muscle. Comments?

A: Your energy equation is exactly why the Fat-to-Muscle program works. It can create a fat-burning calorie deficit, but not by forcing you to run extra miles every day; it stokes your metabolism so you use more energy, or fat, even at rest…

[Read more…]

Filed Under: Uncategorized Tagged With: bodyfat, brad pilon, build muscle, burn fat, calories, eat stop eat, energy, fat burning, fat loss, fat-to-muscle workout, gaining muscle, intermittent fasting, intermittent fasting guide, losing fat, metabolic drive, metabolic momentum, metabolism, microtears, muscle damage, muscle gains, muscle trauma, muscular growth, negatives, physique, the truth about losing fat and gaining muscle., transformation, ultimate fat-to-muscle workout, weight loss

Pure Negatives?

Q: I’m getting great results with sets using six-second negatives [on every rep of a negative-accentuated set]. I’m bigger and leaner after one month. My question is, Should I do pure negatives to get even better results since I could increase the weight? My partner can lift the weight for me, and I’ll lower slowly [six seconds] for as many reps as I can get till failure. The heavier weight should cause more trauma and better muscle gains and fat loss, right?

A: That depends on your level of training and your recovery ability (genetics). Pure negatives are extremely traumatic and should be used infrequently…

[Read more…]

Filed Under: X Files Tagged With: bodybuilders, bodyweight training, fat loss, fat-to-muscle workout, frank g. shellock, gains, metabolic momentum, muscle gains, muscle trauma, negative only, negative-accentuated, negatives, positive only, pure negatives, recovery ability, ultimate fat-to-muscle workout

Best Way to Build Muscle After Years of High-Intensity Training

Jonathan Lawson home-gym lat pull downs - Best Way to Build Muscle After Years of High-Intensity Training

Q: I have the 4X Mass Workout e-book, and I’m convinced it’s the best way for me to build muscle now after years of high-intensity training. I’m ready to start, but I want to include some negative-accentuated (NA) sets for better fat burning. I have both the X-centric Mass Workout and the Fat-to-Muscle Workout [which both include NA]. Lots of good info and workouts, but nothing that really merges 4X and NA the way I want. I need to add NA sets to the Direct/Indirect 4X Mass Workout. How?

A: Keep in mind that negative-accentuated sets are very traumatic and can require more recovery. With the Direct/Indirect 4X Mass Workout, most upper-body muscles are getting THREE hits a week, be they major or minor. That’s already a lot of muscular trauma. But you’re right: Adding an appropriate dose of NA work—one second on the positive and six seconds on the negative—without overtraining, can stimulate more fat burning on a couple of levels… [Read more…]

Filed Under: X Files Tagged With: 3x, 4X, 4x mass workout, anabolic stress, build muscle, direct/indirect, fat burner, fat burning, fat-to-muscle workout, GH, growth hormone, high-intensity training, metabolism, micro tears, microtears, muscle fibers, muscle trauma, na training, negative-accentuated, overtraining, testosterone, x-centric, x-centric mass workout

Ignite a Fat-to-Muscle Reshuffle

Jonathan Lawson posing outside - Ignite a Fat-to-Muscle Reshuffle

Q: I got your three fat-loss e-books [Triple-Shred Offer], and I’ve read them all. Great information, and I’m soooo ready to start. I like the X-treme Lean High-Definition Workout, but I’d want to incorporate a negative-accentuated set for each muscle [as you discuss and include in The Ultimate Fat-to-Muscle Workout]. Where should I put the NA set in the X-treme Lean Workout? I want to be ripped this summer while I still have time!

A: Excellent question, and we’re glad you’re tailoring the workouts to your needs—to rip up faster. You’re right. Using a negative-accentuated set for each bodypart should make the X-treme Lean High-Def Workout even better, just don’t get carried away (of course, you’ll also need to stick to the diets and eating info in that e-book as well)… [Read more…]

Filed Under: X Files Tagged With: blood flow blockage, diet, fat burning, fat loss, fat-to-muscle, fat-to-muscle workout, GH, growth hormone, ignite, lean mass, lose fat, microtears, microtrauma, motivatoin, muscle trauma, muscle-buidling, muscle-fiber activation, negative-accentuated, occlusion, recovery, triple-shred, triple-shredded combo, ultimate fat-to-muscle workout, weight loss, x-traordinary abs, x-treme lean

Drop Fat Like a Bad Habit

Jonathan and Steve flexing abs

Q: I’m looking to drop fat like a bad habit. My question is, what’s the difference between your X-treme Lean e-book and The Ultimate Fat-to-Muscle Workout? Is one better than the other for my goals?

A: The simple answer is that X-treme Lean contains more diet and nutrition info while The Ultimate Fat to Muscle Workout is more about the right type of training to max out fat loss as you gain muscle mass… [Read more…]

Filed Under: X Files Tagged With: beach, burn fat, cardio, drop fat like a bad habit, drop sets, fat burner, fat burning, fat loss, fat-to-muscle workout, get ripped, GH, growth hormone, lose weight, metabolic rate, metabolism, microtears, muscle trauma, negative-accentuated, pool, postactivation, triple-shredded combo, weight loss, X Reps, x-treme lean

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