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Warm-up Tactic to Trigger Bigger Muscle Gains

Q: Because of my work schedule, I can only train once a week, on Wednesdays. Can I make any gains with once-a-week training, or is it a lost cause??

A: It’s tough to make gains working out only once a week, but if you stress the muscles enough and you’re consistent, you should gradually see some results. [Read more…]

Filed Under: X Files Tagged With: anabolic interference, anabolic reload, freak physique factors, free e-book, full-body workout, hypertrophic trigger, mass trigger, motivation, muscle gains, muscle size, na training, negative-accentuated, once-a-week, slow-twitch exhaustion, warm-up tactic, warmups

Once-a-Week Workouts

Q: I’ve tried training each bodypart once a week, but it doesn’t seem to work for me. I’ve read about guys making that sort of program work and making great gains. Maybe I’m just not working hard enough to require that much recovery time? Any suggestions on how to make once-a-week workouts work?

A: We’ve done a lot of research and experimentation over the years, and although our first attempts at once-a-week workouts didn’t produce muscle gains, we believe we’ve discovered a simple way to make it work—more fiber trauma.

[Read more…]

Filed Under: X Files Tagged With: anabolic response, fiber trauma, freak-physique stretch-overload workout, freak-physique workout, gains, microtears, midrange, muscle fibers, muscle gains, muscle soreness, negative-accentuated, once-a-week, once-a-week workouts, power pyramids, recovery, slow negatives, stretch position, tension time, testosterone, testosterone replacement therapy, trt, X Reps

Once-a-Week Mass Workouts: The X-centric Shock Method

Under grip pulldowns - Once-a-Week Mass Workouts: The X-centric Shock Method

Q: You’ve said that training each bodypart only once a week never worked for you. But I saw mention in a previous article that you did make gains doing that with X-centric training. I like training each bodypart only once a week because that’s the way the pros do it. Should I use X-centric training to make it work better for me?

A: First, following the pros workouts is a bad idea for 99 percent of us. Steroids and other anabolic drugs make most of what they do NOT applicable to drug-free trainees. It’s like trying to make your Toyota Camry perform the same way as a Formula-One racing car. It can’t be done without some MAJOR “enhancements.”… [Read more…]

Filed Under: X Files Tagged With: anabolic drugs, drug-free, eccentric, eccentric muscle contractions, emc, fat-to-muscle workout, fiber trauma, hypertrophy, jerry brainum, mass workouts, muscle fiber density, muscle fibers, muscle trauma, na, negative-accentuated, once-a-week, POF, positions of flexion, protein synthesis, size, steroids, strength, tension time, ultimate fat-to-muscle workout, x-centric, x-centric mass workout, x-centric shock, x-centric shock method, x-centric training

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