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Gains: 3 Pounds in 3 Weeks

Jonathan Lawson squatting

Q: This is it! I started using The 10×10 Mass Workout a little while ago, and I’ve gained 3 pounds in 3 weeks, all muscle. If I keep this up, I can easily gain 20 pounds of muscle in the next few months. Thank you for showing me the best mass-building program ever.

A: While that’s not a question, we feel obligated to respond. First, we’re glad you’re making such spectacular progress with 10×10. Gaining 3 pounds in 3 weeks is very impressive, so keep using it till your gains slow down or stop… [Read more…]

Filed Under: X Files Tagged With: 10x10, 10x10 mass workout, 20 pounds of muscle, 3 pounds in 3 weeks, 4X, 8x8, arnold, clint eastwood, drug-free, gains, iron guru, larry scott, legend & myth, mass building, master trainer, positions of flexion, progress, STX, vince gironda, x-centric

Tips for More Muscle Now

Size Surge before and after 10 weeks

Q: I want to thank you both. I’m from Italy, 178 cm tall, and my weight now is 68 Kg (150 pounds). At the beginning of April, my weight was only 62 Kg (136 pounds). My increase in muscular mass, almost 15 pounds, is due to you. Before your training methods, I tried so many others, but with no results. The program that worked is the 10-week Size Surge [that Jonathan used to gain 20 pounds of muscle, listed in 3D Muscle Building]. I’d like to improve my muscle mass to 75 Kg (165 pounds), with a particular emphasis on delts, back, and forearms. I believe forearms are very important. Can you suggest anything to increase my mass? I have most of your e-books, so I can look up any method you suggest.

A: Thank you for the complimentary e-mail. We’re glad you’re making such striking progress with one of our most popular and effective workouts, the 10-week Size Surge program that Jonathan used for his transformation. His progress photos during that mass-building experiment are very motivational. Just seeing his 10-week results can program your mind to help you pack on more muscle now… [Read more…]

Filed Under: X Files Tagged With: before and after, Charles Poliquin, full-range pof, italy, more muscle, muscle now, muscular, olympic coach, positions of flexion, progress, testosterone, testosterone replacement therapy, tips, trt

Double-X Overload Warmups?

Vascular forearm - 2 Easy Ways for BIG Muscle Gains

Q: I’m making some incredible progress using your Double-X Overload technique, but I wanted to let you know that I don’t just use it on my work sets. DXO works for warmup sets, too. I usually use it on at least one of my two warmup sets for the big [midrange] exercises, and I feel much stronger on my work sets. Great technique!

A: That’s a good tip. We love feedback from fellow weight trainers who think instead of just following the pack. One reason Double-X Overload (DXO) works so well on warmup sets is because of the enhanced occlusion and nervous system activation.

For those unfamiliar with DXO, it’s an X-Rep partial in the semi-stretch position between each full rep. That provides a slightly more explosive action, which has been shown to heighten nerve force (many top-level powerlifters do light, explosive sets for that very reason—it helps them lift more weight). [Read more…]

Filed Under: Uncategorized Tagged With: 3d muscle building, alpha muscle, alpha-3 specialization, beyond x-rep, blood flow blockage, bodybuilders, Double-X Overload, dxo, explosive reps, growth hormone, iso x, journal of strength conditioning research, nervous system, occlusion, powerlifters, progress, stage sets, warmup sets, warmups, x-hybrid tactics, x-rep partials

Pose to Grow?

Steve (ectomorph) and Jonathan (mesomorph) - Sets, Reps, and Muscle-Size Success

Q: I’ve read that you can tense your muscles enough so that you can essentially pose to grow. But there’s no resistance involved at all, so I really don’t see how that’s possible. What do you guys think?

A: We used to be skeptical too, but we always notice that as we begin getting in shape and start flexing more as we check our progress (whether it’s in front of a camera or our bathroom mirrors), our muscularity increases quickly.

We thought it was just a coincidence, and that our training and diet were primarily responsible for our accelerated gains—and we were probably right for the most part. But a study we’ve discussed before suggests that flexing a muscle for extended periods does indeed help make your muscles larger and more detailed… [Read more…]

Filed Under: X Files Tagged With: 3d hit, 3d muscle building, anabolic fasting, arnold, blood flow blockage, bodybuilders, brad pilon, eat stop eat, flexing, gains, get ripped, grow, gymnasts, intermittent fasting, occlusion, pose to grow, posing, positions of flexion, progress, progressive resistance, pumping iron, static flex, static hold, study, team universe, time under tension, x-traordinary arms

How do you guys stay motivated to keep training hard?

 

A: Trying to stay motivated is one of the hardest parts of the muscle-building game. For us it’s most difficult in the winter, when sugary foods are everywhere and our physiques are covered from head to toe because it’s cold out. We do have a few tricks. For example, during part of the winter we often go on a basic program similar to the Basic Ultimate Mass Workouts in The Ultimate Mass Workout e-book, training only three or four days a week. (We’re more excited than ever about training this winter because we get to experiment with some new X-Rep incarnations, like X Overload. By the way, that’s another thing that motivates us: finding and experimenting with new training techniques so we can help others make better gains.)

When we’re in that back-to-basics winter phase, we try to increase our strength as we gradually increase our calories. We make an effort to stick with quality foods and avoid junk, but we do allow ourselves to indulge every so often. We try to convince ourselves that winter is the time when we can build lots of muscle due to a calorie surplus—your body is more apt to pack on mass when there are extra calories available—so we stay focused on how that extra muscle will look when we lean out for summer.

As spring approaches, say, around the end of March, we start training for some detail and ramp up the intensity. We also begin to gradually drop our calories. It’s still cold out, so our motivation is only about 80 percent; however, it’s much easier to see summer on the horizon, and our big goal is to try to improve on the way we looked the year before. (As you know, this year was very successful, as we made some of the best gains of our lives with X Reps. Fast progress like that is a big motivator in and of itself!)

And, of course, once we start leaning out, the looks and comments we get really get us jazzed. For example, Steve was running in his neighborhood with his shirt off one afternoon, and a guy driving his kids home from school pulled up next to him and said, “Hey, you look awesome!” His kids waved, and Steve thanked him, waved back to the kids and kept running. Then, on down the bike path, a woman pushing a baby carriage with her husband walking beside her saw Steve coming toward them. As he passed, the woman said, “Now that’s a body!” More motivating acknowledgement (although she probably said it to annoy her husband).

Jonathan has had similar experiences. While at the beach with his shirt off, Jonathan saw an older gentleman and his wife walking toward him. The man glanced at Jonathan and said sarcastically, “Gee, you need to work out.” Then, when he and his wife got a little closer and took a good look, they were stopped in their tracks by Jonathan’s condition. They just kept looking at him, jaws dropped, uttering a “wow” every few seconds.

We’re not relaying those incidents to brag. We just want to remind you that those types of pats on the back help fuel motivation as you get in muscular shape—a snowball effect. Once you start making X-ceptional progress, you’ll no doubt get lots of those types of comments, not to mention approving glances, with a raised eyebrow or two, from both sexes.

Filed Under: Uncategorized Tagged With: motivation, progress, train hard

Which X-Rep Program to Start With

Jonathan Lawson and Steve Holman before and after X-Rep photos - Which X-Rep Program to Start With

Q: I heard about X Reps from a guy at my gym. He suggested I get one of your X-Rep e-books, but after looking at your site, I realize there are a lot of them. I need help figuring out which X-Rep program to start with.

A: A lot of our newer trainees as us which X-Rep program to start with, so for a good overview of X Reps as well as key X-hybrid techniques, we recommend The X-traordinary X-Rep Workout. It was written a few years after our first X-Rep e-book, The Ultimate Mass Workout, so we’ve included all the critical highlights of what we learned up to that point… [Read more…]

Filed Under: X Files Tagged With: before and after photos, end-of-set x-rep partials, muscularity, positions of flexion, progress, steroids, testosterone, trick photography, Ultimate Mass Workout, which x-rep program to start with, X Reps, x-hybrid techniques, x-rep mass-detail workout, x-traordinary workout

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