Dedicated to Your Physical Transformation
Q: I read that [Fat-to-Muscle] negative-accentuated sets [one second up and six seconds down on every rep]
A: We really like it when bodybuilders think and create innovative combos. In this case, however, there’s a problem, as we’ll explain—but we’ve got a better size-building solution.
To clarify your progression suggestion, let’s apply it to a specific exercise. Say you’re doing incline presses…
[Read more…]Q: I want to get strong over the winter. I heard that that’s what Arnold used to do. I know that if I get strong, I will eventually get bigger, which was how the Oak did it. What’s the best workout for that?
A: First let’s get some insight into Arnold’s winter training routine. Former IRON MAN Publisher John Balik was there, often training with Arnold, and this is what he had to say about it: [Read more…]
Q: If 4×10 [as in the 4X technique] is so effective at achieving both power and density for maximum muscle mass, why would one bother with 10×10? You wrote that a trainee should only stay on 10×10 for three to four weeks since staying on it longer may compromise the power component. If you believe 4×10 is clearly superior, why waste time on 10×10?
A: 10×10 is a PURE DENSITY shock tactic that can produce big gains in muscle size quickly—and you only do it on one key exercise for each bodypart. That means it takes only 10 minutes to thoroughly and completely blast a muscle into the growth zone—but we only recommend this pure density approach for a four-week shock phase… [Read more…]
Q: The 4X Mass Workout is awesome! I feel and look big and totally pumped all the time, and I love it. I know I’m getting bigger from every workout, but will I get stronger too [using the 4X method]?
A: The 4X Mass Workout is designed to get your muscles as big as possible as quickly as possible. It’s why a number of pro bodybuilders use it or something similar the last weeks before a contest (there’s more on that in the e-book). You will gain some strength, but that’s not the PRIMARY objective of 4X training…
The 4X mass method is a supersaturation size-building program. Use it for four to six weeks as we suggest in the workout and we guarantee you will look big and GROW.
For those not familiar with 4X, you pick a weight with which you can crank out 15 reps, but you only do 10. Rest 30 seconds, then do 10 more, and so on until you complete four sets of 10 reps in less than FIVE MINUTES…
As we mention in the 4X Mass Workout e-book, you get a BALANCE of power and density on the first exercise, but the fatigue is fierce as you move through a bodypart workout. It rapidly turns to a major density hit for the key 2A growth fibers [the 4X e-book explains that, but you may have skipped right to the programs, which is what a lot of trainees do—they can’t wait to hit the gym with the workout.]
If you’re worried about using medium poundages instead of heavy weights, there are a few ways to incorporate power-building sets into the 4X Mass Workout. See the Q&A chapter in that e-book. One way is to do the first BIG exercise as a power pyramid instead of in 4X style.
With or without those pure power sets, 4X will give you a blast of new mass fast!
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
www.X-Rep.com
One of the most interesting read-me pages on Testosterone and other muscle-building hormones we’ve seen is The Truth About Testosterone.
It even talks about a fruit, a specific part, that can up your T naturally. Cranking up your testosterone will not only get you jacked in the gym, but in the bedroom too—not to mention help rip up your midsection as it ignites fat burning. If that interests you, there’s more from our colleague and registered dietician, HERE.
Q: I’m back to a basic Positions-of-Flexion program, and I’m pretty stoked about it. I gained almost 10 pounds with it a year ago, so I figure it’s always good to return so something that works. My question is that I’m thinking about using Forced X Reps after reading X Rep Update #1. Should I add a set with those or do my last set in the pyramid as my forced set?
A: Forced X-Reps are one of the most brutal forms of overload—but incredibly effective in the mass-building department if you do them correctly and safely—with complete control, no jerking or heaving. For the uninitiated, here’s the brutality explained from X-Rep Update #1:
With FX-Overload you pick a poundage that’s about 20 to 30 percent heavier than your normal [9-rep] work-set weight, and you do only X Reps in the semi-stretch position—with help from your partner on most of those partials, which should total 12 or more.
The semi-stretch point near the turnaround—like close to the bottom of a chin or incline press—is where the muscle can generate the most force and fiber activation. That’s why X-Rep Overload can do incredible things for your mass quickly; however, you don’t want to abuse it…
That’s why we suggest you do NOT add a set of Forced X Reps; rather, do your third set in the power pyramid using heavy partner-assisted X-Reps. That will keep you at three sets, still adding weight on each, but your reps will look something like this: 9, 6, 12(FXO).
After that midrange-exercise pyramid—with severe X-overload on the last set—you move to a stretch-position exercise and then a contracted-position exercise to complete the full-range POF chain.
So for Forced-X Overload, you use a weight with which you can get about five X REPS on your own, then have your partner help you power out six to eight more, staying in the X zone. A good place to start is with the same weight you used on your six-rep set in the pyramid. That should give you a decent size-building tension time of more than 20 seconds on your FXO set. You’ll feel these working big time, believe us!
Note: For more on Forced-X Overload and the study that verifies it’s mass-building power, see X-Rep Update #1.
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
www.X-Rep.com
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Q: Right now I’m into your idea of using a basic workout to get big, so I’m using The Basic X-traordinary X-Rep Workout [pages 28-30 in that e-book]. I’ve been on it for three weeks, and I already feel bigger. I’m also stronger every time I train. Unreal results for workouts that take an hour. My question is, What can I do or add to that program for my slacker bodyparts? Like my shoulders desperately need extra roundness. Should I just add sets?
A: Simply adding sets to the existing delt workout is one way to go (but there’s another way that we like even better coming up). For example, the delt routine is dumbbell presses, and you pyramid the weight. Your reps should go 9, 7, 5-6, and on the last heaviest set you do X-Rep partials… [Read more…]
Q: I just got your X-traordinary X-Rep Workout ebook, printed out the basic routine and took it to the gym. Deep pump and a fast workout. I notice that for some bodyparts you have one big exercise for both the power work and density finish. For others, you have a different exercise for the drop-set finisher. Why didn’t you use two exercises, [one for power and one for density], for every bodypart? It makes sense that you’d train the muscle more completely with two exercises instead of only one.
A: For the most part, it depends on the complexity of the muscle. For example, your deltoid has three heads. While an overhead press trains all of them, it primarily targets the front head with only minor emphasis on the other two. [Read more…]
Q: Your Power-Density explanations and methods in the Power-Density e-book make total sense—and if Arnold used it, I’m in. [Positions of Flexion] also makes total sense, something I know Arnold used for his biceps, among other bodyparts. My question is, Can I use only the ending contracted-position exercise for each bodypart to get my Density quota? Like for POF lats can I train chins heavy, pullovers heavy, and then use stiff-arm pulldowns with 5×10 in 10×10 style for Density?
A: A lot of bodybuilders have tried something similar; however, after analyzing Arnold’s workouts, we think they are missing a key mass-building component by not using Density on a compound move as well… [Read more…]
One of the toughest parts of building your physique is staying stoked to hit the gym—and not just hit it, but power drive it over the wall every time you work out. That can be especially tough in the winter when you’re all covered up and not necessarily thinking of your lean-machine spring and summer body… [Read more…]
