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Research: Grow More Muscle With Simplified 2-Way Workouts

Q: You guys have opened my eyes to new ways to grow muscle. Your explanation of the myofibrils (force generation) and sarcoplasm (energy fluid) and how they both contribute to size is excellent. To build both of those fast, I want a simple, no-bells-and-whistles heavy-light program. What would you suggest?

A: Ah, the no-frills approach. It’s always good to go back to basics every so often, focusing on the force-generating myofibrils with a heavy workout and sarcoplasmic expansion with lighter DENSITY at the next… [Read more…]

Filed Under: X Files Tagged With: 10x10, belly fat burn, density, energy fluid, force-generation, growth threshold, heavy-light, muscle-protein synthesis, myofibrils, research, sarcoplasm

3 Fast Fat-to-Muscle Tips to Get You Ripped

If you’re like us, you’re a little concerned. Spring is just a few weeks away and summer will be here before you can say, “Who stole my abs.” When the heat hits, you don’t want to be the victim of an ab-napping. It’s a lot more fun if you peel off your shirt that first warm day at the beach, pool, or lake and your midsection looks like acid-etched granite.

Of course, there is a downside. You have to put up with all the glares, stares, and the questions, like, “Man, how do I get ripped?” or “What workout are you on?” or “Can I touch your abs?” LOL!

[Read more…]

Filed Under: Uncategorized Tagged With: 10x10, 4X, abs, adipose, belly fat burn, burn fat, Canadian Journal of Applied Physiology, cardio, drop sets, European Journal of Applied Physiology, fast fat-to-muscle tips, fat burning, fat-to-muscle, fat-to-muscle tips, fat-to-muscle workout, fiber recruitment, growth hormone, hormone trick, hormones, hypertrophy, interval cardio, microtrauma, muscle fiber recruitment, muscle microtrauma, negative-accentuated, negatives, research, ripped, self-esteem, slow-mo, steady-state cardio, testosterone, TORQ, ultimate fat-to-muscle workout, vascularity

Should You Skip Triceps Work?

Jonathan Lawson overhead dumbbell triceps extensions - Should You Skip Triceps Work?

Q: I was reading that because most bodybuilders do a lot of pressing, they shouldn’t do much direct triceps work. I do bench presses and incline presses for chest and overhead presses for shoulders, so isn’t that enough work for my triceps? I’m drug-free, so I don’t want to overtrain them.

A: Two things to consider:

1) MRI studies show that bench presses and overhead presses do hit the triceps, but mostly the medial and lateral heads; in other words, the bulkiest section of the triceps, the big long head, is almost totally neglected. [Read more…]

Filed Under: X Files Tagged With: 3d power pyramid, anabolic stretch, arm stimulation, belly fat burn, bodybuilders, Double-X Overload, drug-free, dxo, fat loss, focus, force activatoin, freak physique, gains, hormones, lateral head, long head, mass building, medial head, mri studies, muscle growth, muscle stimulation, occlusion, overtraining, pof workouts, pressing, pure-positions stx, research, skip triceps, stretch overload, stretch-overload workout, t/nt, tension time, traumatic/non-traumatic, triceps

Lean-and-Muscular Winter-Workout Tips

Athlete running - Lean-and-Muscular Winter-Workout Tips

Q: I’m using the four-day version of The X-traordinary 4X Mass Workout. Will that help me stay as lean as possible over the winter? In the past, I’ve had trouble in that area. I tend to blow up to a smooth fat boy over the holidays. Is 4X the way to go so I don’t chub up?

A: First, understand that no workout program will prevent you from becoming president of the Chub Club if you eat like crap all the time. We’re not saying you can’t enjoy some fattening foods and desserts every so often, but it sounds like you lose control. Moderation is the key. Stay on a healthy diet most days during the week, but allow one or two for splurges. Do NOT make junk meals an everyday occurrence. Imagine YOU in this picture to stay on track… [Read more…]

Filed Under: X Files Tagged With: 4X, 4x mass workout, 4x training, abs, blood-flow, chub club, fat burning, fat-to-muscle, harder, high-intensity interval training, hiit, interval cardio, interval training, jerry brainum, jonathan lawson, lean, lean-machine, leaner, metabolic rate, micro tears, microtears, mitochondria, muscle trauma, muscular, na, na style, na training, negative-accentuated, research, spot reduction, Steve Holman, testosterone, whitney reid, winter workout, winter-workout tips, workout tips, x-traordinary 4x mass workout

Lean-Machine Workouts: Turn Fat to Muscle 24/7

Steve Holman outside - Lean-Machine Workouts: Turn Fat to Muscle 24/7

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…]

Filed Under: X Files Tagged With: abs, body fat, bodyfat, burn fat, cardio, constant tension, endurance, fat burning, fat-to-muscle, get lean, get ripped, intensity tactics, intensity techniques, lean-machine, lean-machine workouts, mass building, micro tears, microtears, mitochondria, occlusion, p/rr/s, pain to gain, physique, POF, pop power pyramid, positions of flexion, Power, power-pyramid, power/rep range/shock, research, ripped to the bone, spring body, stay lean, summer body, tension time, weight-room trick, winter workouts, x-hybrid tactics

Instant Muscle-Building Motivation

Q: I really, really want a muscular physique like you guys have. I just can’t seem to stick with it. I’ve read books on motivation, but nothing seems to help. Any words of wisdom? Am I just a dreamer who will never get up and go after it?

A: Dreaming is the first step to getting what you’re after, but lack of motivation is the number-one goal killer. Even if you do manage to get to the gym regularly, if you’re not motivated to push hard and surpass previous bests, you won’t get results. You need to light a fire and keep it lit. (That’s one reason we put out daily newsletters—to try and keep our readers stoked.)

[Read more…]

Filed Under: X Files Tagged With: adrenaline, affirmation, anabolic, before and after photos, endorphins, freak physique, goals, jonathan lawson, mass gaining, mass gains, mass phase, motivation, muscle-building, muscular arms, muscular physique, patrick hanlon, physique, primal branding, research, ripping phase, self confidence, Steve Holman, stretch overload, stretch-overload workout

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