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Negative Overload

Q: I’m using the Fat-to-Muscle Workout, and the negative-accentuated technique [one second up/six seconds down] has given me a lot of new muscle, and I’ve noticed that the excess muscle trauma you guys talk about has helped me lose a good amount of fat, too. I’m amazed! Now, however, I feel like my mass gains are slowing down. I think it’s because I’ve adapted to the negative-accentuated sets. How can I intensify them? Or should I switch to a different technique for a while?

A: Don’t drop the NA technique unless your goals have changed for your physique. If you’re still trying to lose fat as you build muscle, a set with one second up and six seconds down on every rep for every large bodypart will help you get there faster… [Read more…]

Filed Under: X Files Tagged With: bullet-proof shoulders, continuous tension, fat-to-muscle workout, forced reps, goals, negative overload, negative-accentuated, negatives, pain-free, rick kaselj, shoulder pain, tension time, x-centric mass workout, x-centric training

Muscle Mass and Power With Negative Overload

Jonathan Lawson under-grip chins - Muscle Mass and Power With Negative Overload

Q: My training partner and I are arguing. He wants to start using heavy negative-only training, but I told him that your e-book [the X-centric Mass Workout] warns against it. He reads your newsletter, so please convince him that it’s not a good idea.

A: In the X-centric e-book we cited a study that showed the extreme damage caused by negative-only training (someone lifts the weight for you, and you lower slowly). Muscle recovery for some of the subjects took weeks; however, most of those subjects were untrained, so they didn’t have the cumulative capacity to handle traumatic loads. If you’ve been training for a year or more, that’s probably not your case… [Read more…]

Filed Under: X Files Tagged With: 2a fibers, continuous tension, eccentric, fiber activation, mr. olympia, muscle fibers, muscle mass, muscle recovery, muscle trauma, myotatic reflex, negative overload, negative-accentuated, negative-only training, Power, pure negatives, pure-negative sets, ronnie coleman, size building, slow negative, type 2a muscle fibers, x-centric, x-centric mass workout

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