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Bigger, Stronger, Older?

Steve demonstrating scapulae retraction exercise

Q: The consensus has always been to do heavy compound exercises, like squats and rows, for mass. Do you not believe that? Your focus seems to be on isolation exercises. Don’t you think you would be bigger going heavy on the big exercises?

A: Even if I did think that heavy compound exercises built more mass, which I don’t, I would not emphasize them at this point. I’m 64 years old… [Read more…]

Filed Under: X Files Tagged With: compound exercises, heavy weights, injury-free, isolation exercises, older bodybuilder, older trainees

Mentzer’s High Intensity: Right or Wrong? Part 3

Mike Mentzer doing a forced rep on a Nautilus pullover machine

For older bodybuilders, haphazard training is more of a threat than ever—if they’re not on anabolic steroids that is…

The older you get, the more precise and efficient your training should be to avoid over-stressing your recovery ability and creating excess muscle damage. [Read more…]

Filed Under: X Files Tagged With: high-intensity training, mike mentzer, muscle damage, older bodybuilder, older trainees, overtraining, recovery, speed sets

Frequent Muscle Hits to Get Massive and Ripped?

Jonathan doing dumbbell curls with Powerblocks

Q: I’m using 4X, TORQ, and Super TORQ exclusively—no heavy training. I’ve already added about six pounds of new muscle in just a few months. Can I train each muscle more frequently than every four days? It seems like with moderate poundages, each muscle would recover quicker and I could train more often to grow even faster. Should I try it?

A: Try it. Whether it works well will depend on your recovery ability—and your age may also have a bearing…

Consider this: Research has discovered that the older we get, the more muscle inflammation derails muscle growth. [Merrit, E.K., et al. (2013). J App Physiology.] [Read more…]

Filed Under: Uncategorized Tagged With: 4x training, Doug Brignole, get big, get ripped, hardgainers, inflammation, journal of applied physiology, Mr. America, myogenic cells, older trainees, recovery ability, Super TORQ, tension time, tension-overload repetition quantity, TORQ

Safer Power-Density for Muscle Immensity

Big, vascular, lean arm curling a dumbbell

Q: I just got your Super-Size Crash Course. Great programs in it! I’m older (48) and have been training for almost 20 years. Thinking about using Phase 2 with Downward-Progression 4X, but I’ll alternate with TORQ for “lighter” training days. Do you think that’s a good plan?

A: We think it’s a great plan, and one we’ve used for excellent change—and good pain—to gain. For the uninitiated, here are the two methods to alternate:

Downward-Progression 4X

Pick a weight with which you can get 15 reps, but only do 12. Rest 45 seconds as you add weight, then do 10. Rest 45 seconds as you add weight, then do 8. Rest 45 seconds as you add weight, then try to get 6.

So your reps look like this: 4 x 12, 10, 8, 6, adding weight on each set.

Vascular arm doing dumbbell curls - Safer Power-Density for Muscle Immensity

You could call that semi-heavy training, and it’s perfect for older trainees–or anyone who doesn’t want to hammer their joints with ultra-heavy poundages. The short rests between sets prevent that…

At your next workout, you’ll do lighter DENSITY training with TORQ—tension-overload repetition quantity.

TORQ

Take your 30-rep max weight and go to failure. Yes, 30 REPS. Rest 45 seconds, then go to failure again, shooting for 20. Rest 45 seconds, then go to failure one last time for 10 to 15 reps. You get high-end hypertrophic tension times…

Alternating those two methods from workout to workout is great for SAFER power work alternated with lighter, sarcoplasmic-expansion hits.

It’s really a less-joint-stress version of Power-Density for new muscle immensity.

Note: DP 4X and TORQ, as well as Progressive-Speed 4X and pyramid training, are explained—and included in the programs—in The Super-Size Crash Course e-book.

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

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


7-Minute “Miracle Fix” for Stubborn Belly Fat

Researchers from The Proceedings of The Nutrition Society are suggesting this “blood flow hack” is the fastest way to melt off frozen belly fat with minimal effort.

So if you want to switch on your fat burning switch in just 7 minutes—without going to the gym or running on the treadmill, then check this out:

7 Minutes “Miracle Fix” for Stubborn Belly Fat

Filed Under: X Files Tagged With: change to gain, density training, downward-progression 4x, dp 4x, hypertrophic, iso abs, isometric abs, joint stress, muscle immensity, older trainees, over-40, Power, power-density, progressive-speed 4x, pyramids, safer power-density, sarcoplasmic expansion, super-size crash course, tension time, tension-overload repetition quantity, TORQ

Massive-Muscle Gains Without Joint Pains

Q: I’m loving the 4X Mass program, so when I’m done with it, should I, at my young age of 50, just keep doing that and increase weight when possible, or try your newer STX or XRX methods? I’m actually super intrigued by your Super-Size Crash Course, but I’m thinking there’s some serious weight involved with that, and my old-man joints probably won’t stand for that. Lol

A: The Super-Size Crash Course is NOT about lifting ultra-heavy weight. Bodybuilding protégé Jordon Williamson did use some heavy pyramid training in his 12-week plan that netted him 18 pounds of muscle when he was 18 years old, but Steve outlines variations for older trainees worried about joint pains. Like us! Lol…

[Read more…]

Filed Under: X Files Tagged With: 2-day intermittent fasting, 4x mass method, capillarization, downward-progression 4x, dp 4x, heavy pyramids, intermittent fasting, joint damage, joint pain, joint pains, joints, jordon williamson, modified pre-ex, muscle gains, older trainees, pre-ex, progressive-speed 4x, ps 4x, standard 4x, STX, super-size crash course, TORQ, variation, vascularity, xrx

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