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Study: Fast Reps for More Mass? (Plus the 8-10-8 Method)

Jonathan Lawson speed reps - Study: Fast Reps for More Mass? (Plus the 8-10-8 Method)

It’s always interesting to see studies that come out on muscle activation with varying protocols. One of particular interest is from the National Strength & Conditioning Association [May 29, ’15]…

It compared two protocol, but with the same time under tension and load, 60 percent of 1-rep max. The exercise was Smith-machine bench presses, and the subjects were experienced resistance trainers… [Read more…]

Filed Under: X Files Tagged With: 8-10-8 method, blood concentration, blood lactate concentration, change to gain, fast reps, growth response, hypertrophic response, hypertrophy, lactic acid, max-muscle expansion, metabolic response, mini workouts, MMX, mmx fast mega-mass workouts, muscle activation, na, national strength & conditioning association, negative-accentuated, neuromuscular response, positions of felxion, progressive-speed, rep cadence, rep temp, rick kaselj, sequential flow method, slow-twitch, speed reps, study, supersets, tension time, tight hips, time under tension, training protocols, x-celeration

New Growth for Slacker Muscles

Jonathan Lawson back muscles details - New Growth for Slacker Muscles

Q: No matter what exercise I use, I can’t feel my lats working. I’ve tried drop sets, but I get nothing from those. Any suggestions on how to get new growth for slacker muscles? I feel lat-less. 

A: You’re not alone. Most trainees have difficulty feeling the back working. The arms tend to take over because the nerve-to-muscle connections to the lats are underdeveloped. But there is a great way to get in touch and grow the slacker muscles in your back… [Read more…]

Filed Under: X Files Tagged With: back, back workout, belly fat burn, density, density finisher, drop sets, fat burning, fat loss, fat-to-muscle wokrout, hormones, lat workout, lats, metabolic momentum, micro tears, microtrauma, muscle-building, na, negative-accentuated, negatives, nerve-to-muscle connection, neuro-muscular efficiency, neuromuscular efficiency, new growth, shock-centric, slacker muscles, x-centric mass workout

Once-a-Week Mass Workouts: The X-centric Shock Method

Under grip pulldowns - Once-a-Week Mass Workouts: The X-centric Shock Method

Q: You’ve said that training each bodypart only once a week never worked for you. But I saw mention in a previous article that you did make gains doing that with X-centric training. I like training each bodypart only once a week because that’s the way the pros do it. Should I use X-centric training to make it work better for me?

A: First, following the pros workouts is a bad idea for 99 percent of us. Steroids and other anabolic drugs make most of what they do NOT applicable to drug-free trainees. It’s like trying to make your Toyota Camry perform the same way as a Formula-One racing car. It can’t be done without some MAJOR “enhancements.”… [Read more…]

Filed Under: X Files Tagged With: anabolic drugs, drug-free, eccentric, eccentric muscle contractions, emc, fat-to-muscle workout, fiber trauma, hypertrophy, jerry brainum, mass workouts, muscle fiber density, muscle fibers, muscle trauma, na, negative-accentuated, once-a-week, POF, positions of flexion, protein synthesis, size, steroids, strength, tension time, ultimate fat-to-muscle workout, x-centric, x-centric mass workout, x-centric shock, x-centric shock method, x-centric training

Lean-and-Muscular Winter-Workout Tips

Athlete running - Lean-and-Muscular Winter-Workout Tips

Q: I’m using the four-day version of The X-traordinary 4X Mass Workout. Will that help me stay as lean as possible over the winter? In the past, I’ve had trouble in that area. I tend to blow up to a smooth fat boy over the holidays. Is 4X the way to go so I don’t chub up?

A: First, understand that no workout program will prevent you from becoming president of the Chub Club if you eat like crap all the time. We’re not saying you can’t enjoy some fattening foods and desserts every so often, but it sounds like you lose control. Moderation is the key. Stay on a healthy diet most days during the week, but allow one or two for splurges. Do NOT make junk meals an everyday occurrence. Imagine YOU in this picture to stay on track… [Read more…]

Filed Under: X Files Tagged With: 4X, 4x mass workout, 4x training, abs, blood-flow, chub club, fat burning, fat-to-muscle, harder, high-intensity interval training, hiit, interval cardio, interval training, jerry brainum, jonathan lawson, lean, lean-machine, leaner, metabolic rate, micro tears, microtears, mitochondria, muscle trauma, muscular, na, na style, na training, negative-accentuated, research, spot reduction, Steve Holman, testosterone, whitney reid, winter workout, winter-workout tips, workout tips, x-traordinary 4x mass workout

Quick Fat-Burning Results

Jonathan Lawson concentration curl - Quick Fat-Burning Results

Q: I got The Ultimate Fat-to-Muscle Workout e-book and am amazed at the great information. I’ve already started applying it and am seeing quick fat-burning results (I can already see the top two rows of abs). My question is, Why didn’t you include diet information?

A: We wrote The Ultimate Fat-to-Muscle Workout as an e-training program. Its purpose is to explain the research on achieving a transformation via muscle microtrauma combined with growth hormone release.

[Read more…]

Filed Under: X Files Tagged With: abs, anabolic hormones, burning fat, continuous tension, diet, drop sets, fat burner, fat-burning nutrition, fat-to-muscle workout, GH, growth hormone, hormones, metabolic momentum, metabolism, muscular trauma, na, negative-accentuated, quick fat-burning, testosterone, ultimate fat-to-muscle, x-treme lean

Big-Arms Tip

Jonathan Lawson cable curls - Big-Arms Tip

Q: I’m getting new mass and cuts using the Fat-to-Muscle Workout. Just the right amount of soreness to burn fat and add muscle. I can see it happening when I look in the mirror. The only bodypart not getting it is biceps. I do cable curls with the Negative Accentuated technique because you’ve said it’s superior to barbell curls. I do two seconds up and then six seconds down on every rep, but I don’t get that deep ache like my biceps were worked hard enough. Should I move slower on the NA set or what?

A: To clarify, we’ve said cable curls are superior to barbell curls when you want to incorporate X Reps at the end of a set. X Reps are eight-inch partials you add at the semi-stretch point when you can’t do any more full-range reps. [Read more…]

Filed Under: X Files Tagged With: add muscle, arm exercises, biceps, big arms, big-arms tip, bigger biceps, burn fat, fat-to-muscle, fat-to-muscle workout, heavy negatives, microtrauma, na, negative-accentuated, negatives, positive failure, static hold, weight-stack drag, X Reps, x-rep partials

Muscle-Building Dangers

Jonathan Lawson negative-accentuated Smith machine squats - Muscle-Building Dangers

Q: Is there a danger to ligaments and tendons with Negative-Accentuated sets [from The Ultimate Fat-to-Muscle Workout]? I’ve gotten fantastic results with NA sets [normal positives followed by slow, six-second negatives], but I recently shared that with a friend who tore a muscle in his shoulder doing heavy bench presses. He said that his orthopedist discourages the use of eccentric loading because of the stress on tendons and ligaments. I’m wondering if NA sets are safe, and can my friend who had prior shoulder injury ever incorporate NA sets to experience the great results I’ve gotten with it?

A: What the orthopedist is talking about is heavy pure-negative sets—where you overload the muscle with about 20 percent more than your normal weight. Someone helps you raise the extremely heavy poundage, and you lower slowly, fighting the overload through the negative stroke. [Read more…]

Filed Under: X Files Tagged With: anabolic, eccentric, fat-to-muscle workout, heavy negatives, ligaments, metabolism, microtrauma, muscle-building, muscle-building dangers, na, negative-accentuated, negatives, pure negatives, recovery, tendons, testosterone, ultimate fat-to-muscle

Instant Muscle Size and Soreness Sensations

Jonathan Lawson abs, arms, and delts - Instant Muscle Size and Soreness Sensations

Q: I’m using The Ultimate Fat-to-Muscle Workout four days per week, and I’m sore after every workout. Is that good? Does it mean I’m growing? My muscles feel and even look bigger, but can it really work that fast?

A: The reason a sore muscle feels bigger is because you’re more aware of it—when you move and you get that sensation of pain—and also because it probably is actually bigger…

When a muscle is damaged, as with the negative-accentuated sets in The Fat-to-Muscle Workout, inflammation occurs in the muscle. That draws fluid to the tissue to accelerate repair. When that inflammation happens, the muscle can look larger than usual—like you’re pumped up for a few days. [Read more…]

Filed Under: X Files Tagged With: body fat, fat burning, fat-to-muscle, frank g. shellock, inflammation, instant muscle size, metabolic uptick, muscle-repair, na, negative-accentuated, post-workout, recovery, soreness, supercompensation, testosterone

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