quick-start muscle building Archives

Quick Starter Workout

Q: I’m interested in building up my body. I’ve been visiting some workout forums, and lots of people are recommending your quick starter workout. Can you explain why it’s so good? Will it work for me? I want a new body, but I don’t want to look like the Incredible Hulk or anything. Maybe Captain America or Thor, though. Lol.

A: The quick starter workout you’re referring to is our Quick-Start Muscle-Building Guide, and it has you begin with a two-week break-in program, using the basic exercises, like squats, bench presses, etc., one to two sets each (all exercises are fully explained with printable start-and-finish-position illustrations).

It’s a full-body workout that takes about an hour on Monday, Wednesday, and Friday, and it’s geared to upregulate your nervous system and coordination quickly so you can start building muscle immediately after this two-week “learning” phase. Then you move to something more unique to accelerate gains…

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What program should I go to next?

Q: I’ve been going to the gym off and on for about a year, but I decided to get serious. I got your Quick-Start Muscle-Building Guide to get off on the right foot, and it’s absolutely great. It answers all of my questions, and the programs are working fast. I can already see my body changing, and the sleeves on my T-shirts are getting tight. My question is, What program should I go to next? I know you recommend the 3D Muscle Building e-book and a full-on Positions-of-Flexion routine, but there are like 5 different programs in [that one e-book]. Which one should I use?

A: Not every program is ideal for all trainees, so we like to provide choices by providing a few programs in each e-book. (Plus, we’d rather you be a little overwhelmed with all the info rather than disappointed).

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The #1 Muscle-Building Mistake

It was summer 1975, and Arnold was Mr. Olympia, bodybuilding’s top dog. The muscle world was captivated by the awesome Austrian, and for good reason…

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Go Slow to Grow and Burn Fat

Q: I got your Quick-Start Muscle-Building Guide because I haven’t lifted in a few years. Fantastic info and it’s already working for me. On some exercises, you suggest lifting in 3 seconds and lower in 3 to help improve nerve force for strength. I’ve seen in many of your emails that you sometimes lift in 1 second and lower in 6. Should I try that? I think you said it helps burn fat, and I would love to see my abs sooner rather than later.

A: Lifting in 1 second and lowering in 6 is what we call X-centric, or Negative-Accentuated, training. It is a great FAT BURNER as well as MUSCLE BUILDER, but you shouldn’t use it just yet (more on why in a moment).

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Home-Gym Training

Q: I’ve been following your Quick-Start Muscle Building Guide [for beginners]. I’m currently on week 4, and it’s a great program. I’m already seeing results, but I’ve been reading about X Reps and the Positions-of-Flexion approach to lifting. I want to start using those as part of my home-gym training. I currently have only a pair of dumbbells, an EZ-curl bar, and an adjustable bench. Which program I should follow next? I’m not sure I can do POF with my limited equipment.

A: That’s a limited gym alright, and if you’re going to with your home-gym training, consider adding some essentials. For now you can continue progressing with what you have—although you didn’t say if the dumbbells are adjustable or selectorized (so you can change the weight by moving a pin or twisting a dial; you may want to check out PowerBlock if you’re going to keep training at home; it’s pictured and explained on page 42 after the home-gym version of the Quick-Start program).

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20 to 80 Pounds of Muscle

Q: I did the first [5-week phase] of Jonathan’s 20-pounds-of-muscle-in-10-weeks program [from the 3D Muscle Building e-book] and didn’t get much size from it. I gained about 3 pounds and still feel skinny. Should I go ahead and do the second five weeks of different 3D Positions-of-Flexion workouts? Do you think that by hitting all of the positions [in the Phase 2 workouts] that I will make better gains than with the first part?

A: Full speed ahead—continue with Phase 2 (your gains from Phase 1 are actually darned good; more on that in a moment). By shifting to training each muscle in the midrange, stretch and contracted positions, you should get another more sizeable muscular adaptation (growth jolt).

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Quick-Start Muscle Attack

Q: I just finished 8 weeks on your beginning program [in the Quick-Start Muscle-Building Guide]. What muscle attack should I do next?

A: After the beginning programs in the Quick-Start Muscle-Building Guide, try the workout on pages 21-23 of The X-centric Mass Workout. You will still be doing a big midrange exercise and a more isolated contracted-position exercise for each muscle, as you are now, but you’ll use more volume and specific mass-building variations (power + density)… [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…]

What Next?

Q: I have a few questions: 1) After the beginner’s guide [Quick-Start Muscle Building] what e-book do I go to 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, 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. 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.

No, it’s not unusual to feel bigger using the Quick Start Guide. The program is designed with that in mind—using force-generation exercises plus the neuromuscular stimulation of slow contracted-position exercises. That provides the perfect growth stimulus for the beginner, as the research studies we discuss in that e-book indicate. Most beginning programs don’t build muscle from the get-go; the Quick Start workouts do, as you’re finding out.

As for soreness, if it’s only mild, you can hit the muscle hard when it’s time. If soreness is more severe, you should train the muscle again, but use lighter poundages and don’t go to exhaustion on your exercises. In other words, make it an easy, pump workout to bathe the muscle in nutrient-rich blood. Keep the reps fairly high (around 12) on each exercise, with the 12th rep being fairly easy. You should strive for full engorgement to facilitate recovery and growth.

NOTE: The Quick-Start Muscle Building Guide is perfect for beginners, obviously, but it’s also ideal if you’ve slacked off and haven’t trained in a while but want to make a serious comeback. It’s a great addition to any muscle-building library, and you can get a copy HERE. The 3D Muscle Building e-book is the POF bible and full of great info that should be mandatory for anyone serious about building muscle. Grab your copy HERE.

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

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

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