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Muscle Mass Multiplier: Training on a Tricycle

Q: I love the Power/Rep Range/Shock POF program [on pages 103-114 in the 3D Muscle Building e-book]. I’m making excellent gains with it, mostly in strength. I’m more of a small-framed guy at 5’10, 175 pounds. I read your discussion on the study that showed low reps don’t do much for hardgainer types like me, so I’m wondering if I would get more size by deleting the Power week. Should I just do RR/S, alternating between the Rep Range and Shock workouts?

A: If all you’re after is a muscle mass multiplier for more size, with smaller increases in strength, that may be an option; however, you sound pretty stoked about all the new strength gains you’re getting (we got incredible strength gains on that program too!). We’d suggest you keep the Power week—just don’t do it as often. More specifics on that in a moment from the creator, Eric Broser. First, let’s review the P/RR/S protocol for those who aren’t familiar with it…

[Read more…]

Filed Under: X Files Tagged With: 3d muscle building, 3d pof, eric broser, fast-twitch, fiber activation, fiber recruitment, gains, hardgainers, high glycolytic, high oxidative, hypertrophic, intensity, mass multiplier, max-force generation, muscle burn, muscle mass, nerve-to-muscle connection, neuromuscular efficiency, p/rr/s, POF, positions of flexion, Power, power/rep range/shock, rep range, shock, straight sets, strength, strength gains, tension time, tension times, testosterone, tricycle

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

Do This, Not That, to Grow Muscle Fast

Jonathan Lawson Smith machine incline presses - Do This, Not That, to Grow Muscle Fast

Q: I have almost all of your e-books, and I’ve learned more from them than I have from anywhere else in the 10 years I’ve been training. Thank you. I just got The 4X Mass Workout and had a question: You always say “change to gain,” but you tend to use the same few exercises in a lot of your programs. Shouldn’t I switch moves often to gain mass, like use dumbbells instead of a barbell?

A: While variation is important, you need to focus on the exercises that you feel the most. That’s especially true for weak bodyparts, which tend to lag due to inadequate neuromuscular efficiency, or nerve-to-muscle connections. A good example for us, and most bodybuilders, is upper chest exercises. [Read more…]

Filed Under: X Files Tagged With: 4x mass workout, barbells, cardio, change to gain, dumbbells, full range of motion, grow muscle, innervation, intensity, isometric, mass building, mass gains, nerve-to-muscle connection, neuromuscular efficiency, POF, positions of flexion, rep speed, testosterone, variatoin

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