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10 Minutes per Muscle Is All It Takes

Faildo crossovers ripped

Q: After reading some of your previous newsletters, I’ve been thinking about trying your 10×10 method. It sounds good, except I can’t get myself to accept using such a light weight. Will that really build muscle? I bench 300 pounds for a single, so that means I should use 180 pounds for 10×10. Man, how can that work?

A: You’re falling for the old the-heavier-you-go-the-more-you-grow myth. It’s been ingrained in all of us, but once you understand how muscle mass is created, you’ll know that you can build a lot of size with more moderate poundages and short rests—like with 10×10 or 4X… [Read more…]

Filed Under: X Files Tagged With: 10x10, atp, biotrust, free protein, free supplements, glycogen, john hansen, low-carb protein, moderate weight workouts, Mr. Natural Olympia, pumped, ripped, sarcoplasm, sarcoplasmic size, squats, super size, tension time

Double Your Muscle Growth With X-Factor Firepower

Incline barbell presses

Q: I’ve had phenomenal muscle-size gains and strength increases since switching over to X Reps. I gained five pounds my first month with them! My question is, Do those build more of the myofibril strands or sarcoplasm fluid [in the muscle fibers] that you guys have been talking about? And can I use X Reps on 4X sequences?

A: For the uninitiated, X Reps are eight-inch partials you do in the semi-stretch position at the end of a set to failure. For example, when no more full-range reps are possible on incline presses, you lower the bar to about two inches off your chest and fire up to just below the halfway point for about three to four controled X-Rep explosions… [Read more…]

Filed Under: X Files Tagged With: 20 pounds of muscle, 4X, dormant fibers, john balik, Mike Semanoff, muscle gains, myofibrillar growth, myofibrillar mass, protect your family, sarcoplasmic growth, sarcoplasmic size, self defense, testimonial, X Factor, X Reps, x-traordinary x-rep workout

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