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Get More Muscle Size From One Set

Cable flye finish

Q: I’m using the Basic Workout in the X-traordinary X-Rep Workout e-book with great success. Using the single best Ultimate Exercise for each bodypart is just what I need because I’m short on time. Gains are excellent, but I have a problem is with chest. I use decline presses, but I can’t feel my pecs at all on the heavy pyramid. I don’t feel my chest working till the drop set I do last, and I really want to get more muscle size. Any suggestions?

A: It sounds like you have low neuromuscular efficiency, or nerve force, in your pectoral muscles. When you do a big compound exercise for a bodypart with low nerve response, the ancillary muscles take over, so it can be tough to build more muscle size. We would guess you’re feeling decline presses in your triceps and/or front delts on the power pyramid—but there is a solution… [Read more…]

Filed Under: X Files Tagged With: basic workout, free probiotics, free supplements, gains, more muscle size, nerve force, neuromuscular efficiency, postactivation, pro-x10, probiotics, protein farts, ultimate exercise

Trouble with Decline Bench Press

JL Decline Presses - Two Mass Workouts a Week is All it Takes?

Q: I’m having trouble with decline bench press (midrange position for chest). I get 10 reps on my first work set and eight on the second. I’ve tried to do X-Rep partials at the end of the second set, pulsing below the midpoint, but I was too weak. I didn’t have any strength left to do X Reps. Is there something I’m doing wrong? Why am I weak at that point? Also, on some exercises, I fail at 10 reps on the first set and then can barely do six reps on the second. Is that normal?

A: X Reps are difficult for different people on different exercises. It depends on individual neuromuscular efficiency in each specific target muscle. You may have that type of weakness in your pecs or one of the synergist muscles (triceps or front delts on press moves) if you struggle with decline bench press… [Read more…]

Filed Under: X Files Tagged With: anabolic fasting, brad pilon, decline bench press, eat stop eat, fast-twitch, growth fiber activation, hypertrophic, intermittent fasting, neuromuscular efficiency, static hold, trouble with x reps, weakness, x spot, x-rep partials, x-rep workout, x-traordinary x-rep workout

Shirt-Splitting Muscle Size

Rope rows finish

Q: I am in need of some back width, or more specifically, lat development. I’m following your 3D HIT program listed in the X-traordinary Arms e-book, but I’m not getting a pump, and I have a hard time feeling my back working. Do you guys have any suggestions?

A: The 3D Positions-of-Flexion lat routine in that program is…

Chins (midrange), 1 x 9-12
Dumbbell pullovers (stretch), 1 x 9-12
Rope rows (contracted), 1 x 12-15

One reason you may not be getting a big pump is the last (contracted) exercise, rope rows…

[Read more…]

Filed Under: Uncategorized Tagged With: 3d pof, 3d positions of flexion, anabolic after 40, back width, back workout, blood flow blockage, continuous tension, free e-book, growth hormone, hypertrophy, igf-1, lats, muscle size, nerve force, neuromuscular efficiency, occlusion, POF, protein synthesis, pump, shirt-splitting muscle size, university of texas, x-traordinary arms

Changes at Every Workout?

Q: I remember from your old daily training blog (which I really miss) that you guys would make changes at every workout (or at least it seemed like it). Should I be doing that, or should I stick to a routine as it’s written for six weeks, then try something new? You’ve also mentioned things like “X-Fade” and “DXO” after some exercises. Do you have an e-book that explains those?

A: The frequency of change your muscles require to keep growing depends on your experience. Beginners and early intermediates don’t need change very often because they’re getting stronger as neuromuscular efficiency, or nerve force, improves. That helps to keep the muscle-growth process moving forward, so changing things every six weeks is about right.

[Read more…]

Filed Under: X Files Tagged With: advanced, beginners, belly fat burn, Beyond X, beyond x-rep muscle building, change to gain, changes at every workout, dieting advice, Double-X Overload, dxo, fat loss, fiber activation, intermediate, lose weight, max-force generation, muscle growth, nerve force, neuromuscular efficiency, ripping phase, small change for big gains, training blog, X-Fade, x-hybrid techniques, x-rep experiment, x-rep partials

Stick to Only Big, Basic Exercises?

Q: I’ve been lifting for about 1 1/2 years, trying to build a mass base, but it’s just not happening very fast. I like the idea of 3D Positions of Flexion [training each muscle in its midrange, stretch, and contracted positions], but almost everyone I talk to says to stick to only the big, basic exercises and forget about isolation moves. Should I just continue using the big basics and hope I build size and strength, or is now the time for me to try 3D POF?

A: Using only the big, basic exercises, what we call midrange-position moves like squats for quads, is fine for, say, a six-week phase every so often (like winter); however, we firmly believe that those who make big gains using only big exercises have an abundance of pure fast-twitch fibers and exceptional nerve-to-muscle connections (neuromuscular efficiency). They are genetically gifted, unlike the majority…

[Read more…]

Filed Under: X Files Tagged With: 3d muscle building, 3d pof, 3d positions of flexion, anabolic, anabolic hormones, basic exercises, big basic exercises, capillary beds, contracted, endurance fibers, fast-twitch fibers, fat burning, fiber splitting, fiber types, genetics, hyperplasia, mass builder, mass building, mass gains, max-force generation, midrange, mitochondria, muscle elongation, muscle gains, nerve-to-muscle connections, neuromuscular efficiency, occlusoin, POF, positions of flexion, size, strength, stretch, testosterone, Truth About Testosterone, x update, x-rep update

Eye-Popping Biceps Peak—and More Muscle on Your Physique

Q: I have X-traordinary Arms and really appreciate the “in-for-out, out-for-in” rule. My question is, because concentration curls are an “in” exercise and work the outer head, should I do those first if I want to concentrate on more biceps peak?

A: Yes, switching the order of the exercises in Positions-of-Flexion protocol can positively affect a target-muscle’s development. Biceps is a perfect example.

[Read more…]

Filed Under: X Files Tagged With: anabolic after 40, arm workout, biceps, biceps peak, biceps workout, build muscle, curls, free bonus, free e-book, genetics, guns, in for out and out for in, mass building, more muscle, mri studies, neuromuscular efficiency, physique, positions of flexion, x-traordinary arms, xrx, xrx workouts

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

Quick Hits for Muscle Size

Muscular delt and arm - Quick Hits for Muscle Size

Q: I just started the Size Surge Phase 1 workouts, and I like what I’m feeling so far. One concern is that I desperately need more muscle size in my shoulders, so I’m wondering if I can add some lateral raises to the Monday and Friday workouts.

A: The Size Surge Phase 1 program is three days a week, and the Monday and Friday workouts are already loaded with big exercises. We have a better idea for some delt specialization than adding to those two sessions. First, here’s the Phase 1 split: [Read more…]

Filed Under: X Files Tagged With: anabolic acceleration, delts, muscle size, nerve-to-muscle connections, neuromuscular efficiency, phase 1, quick hits for muscle size, shoulders, size building, Size Surge, specialization, testosterone

The Forgotten Muscle-Size Trick

Frank Zane - The Forgotten Muscle-Size Trick

Q: You guys don’t seem to like training each muscle only once a week like a lot of pro bodybuilders. How come?

A: More muscle-training frequency is a BIG size stimulator, especially for drug-free trainees—if you do it correctly. Many pros can get away with training each bodypart with excessive volume only once a week because of genetic superiority and, of course, excessive drug use. In fact, if you look back at the best bodybuilders of yesteryear, when steroid use was minimal, training each bodypart THREE times a week was the norm prior to a contest. It’s a bit of a forgotten muscle-size trick… [Read more…]

Filed Under: X Files Tagged With: 4X, 4x mass workout, arnold, arnold schwarzenegger, direct/indirect, drug-free, drugs, eccentric, frank zane, frequency, genetics, muscle trauma, muscle-size trick, natural bodybuilders, negative-accentuated, nervous system, neuromuscular efficiency, one-hit-per-week, physique, pro bodybuilders, sergio oliva, size stimulator, steroids, strength, Ultimate Mass Workout, volume, x-centric, x-centric mass workout

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