X-REP.COM

Dedicated to Your Physical Transformation

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…]

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…]

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…]

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…]

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…]

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…]

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…]

Low-Rep Muscle-Mass Lowdown

Q: What’s your opinion of low-rep sets, like singles, doubles, and triples? Will they help me build more muscle?

A: Low reps are more for developing strength, but indirectly they can help you add size. We say indirectly because low-rep sets help you develop neuromuscular efficiency, or better nerve force. Eventually, that can help you activate more muscle fibers on your higher-rep muscle-building sets…

However, there are safer ways to build neuromuscular efficiency—like end-of-set X Reps and/or end-of-set static holds (StatX)…

For example, on decline bench presses say you hit full-range exhaustion at around rep nine. Lower to the semi-stretch point near the bottom of the stroke and pulse with eight-inch partial reps. If you can’t do any on your own, have your partner help you with three to five normal-speed X Reps…

Jonathan Lawson decline presses - Low-Rep Muscle-Mass Lowdown

If you don’t have a partner, slowly lower your last rep, using a six-second negative, and stop at the semistretch point, just above the turnaround, and hold for as long as possible. Obviously, you need a Smith machine for declines so you can rack the bar in the low position after your StatX. For squats, be sure you’re in a power rack with safety pins set properly.

We’re not big fans of low-rep sets because we’re not powerlifters; we try to leave our egos at the gym door. Several years ago, our egos got the best of us, and we just had to squat 500 pounds. We both finally did it for a few reps—but our legs didn’t look bigger or better. That’s not the worst of it. We accrued so much spine-compression damage that to this day both of us have back problems. We feel like dumb-asses for that lack of common sense…

Remember, you need to be injury-free to train consistently and intensely to make the best muscle gains possible. That’s why we suggest you use X Reps and/or StatX instead of dangerous low-rep sets. Five reps on a set is as low as we ever recommend—and that’s rare. You don’t need low reps to build maximum muscle, as Jonathan’s results show…

Jonathan Lawson lean and big - Low-Rep Muscle-Mass Lowdown

Note: For more on X Reps and StatX training, see The X-traordinary X-Rep Workout e-book.
X-traordinary X-Rep Workout cover

Till next time, train hard—and smart—for BIG results.

—Steve Holman and Jonathan Lawson
www.X-Rep.com

Boost Testosterone…
With Cardio?!

If you want to build muscle (of course you do!) and ramp up your testosterone levels while simultaneously burning a ton of fat, you need to try this workout if you haven’t already…

–> Use this cutting-edge cardio trick to boost testosterone and muscle growth
Note: This is NOT traditional HIIT or boring steady-state cardio

Ultimate Exercises and Mass Machines

Q: I notice that in your Ultimate Exercises for each bodypart [listed in The Ultimate Mass Workout e-book] that some of them are on machines. Then in many of the programs in that e-book, as well as your others, you have some machine exercises in the workouts, such as pulldowns and Smith-machine incline presses. Most of the pros say to stay with free weights. If I want ultimate mass, shouldn’t I just stick with barbells and dumbbells?

A: Is it better to travel by horse or car? It depends on the terrain, right? Yes, in many instances barbells and dumbbells are best because they allow a more natural movement—more freedom. Machines tend to restrict the stroke to one plane, as in the vertical bar movement on Smith-machine incline presses or squats. [Read more…]

What routine should I do next?

Q: I have a few questions: 1) After the beginner’s guide [Quick-Start Muscle Building] what routine should I do next? 2) Is it unusual to “feel” bigger as you go [through the Quick-Start programs]? It’s like an awareness of my muscles that I’ve never had—strange but nice. 3) I’m unclear on what to do if I’m sore and it’s time to work that muscle again—like my chest is still really sore, it’s chest day again tomorrow, so do I work it or skip?

A: Great questions. We suggest you follow up with the 3D Muscle Building e-book after the beginner’s guide (Quick-Start). There is a 10-week program in it that Jonathan used to add a lot of muscle quickly (see his before and after photos below). You can try it as it’s listed, the exact way he used it, or the retooled version with X Reps. If you just started lifting, however, we recommend his first non-X-Rep version in Chapter 1 until you have about six months of training under your belt… [Read more…]