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New Size Surprise for Hardgainers

Jonathan Lawson and Steve Holman flexing - New Size

Q: I just started the Size Surge program for some new size this year, and it feels great so far. I love the workouts. One problem I’m having is that on some exercises that I’m supposed to pyramid the weight up, I don’t get enough reps on the second heaviest set. For example, on dumbbell presses, my reps go 9 and then 4 or 5 after I add weight. Should I just keep doing that, use the same weight on both sets or what?

A: We’ve answered a similar question concerning barbell curls before, and we suggested using the same weight on both sets; however, that’s a single-joint move. It sounds as if you’re having problems pyramiding on the big compound, or multi-joint, exercises, which is common for thin guys looking for muscle size… [Read more…]

Filed Under: X Blog Tagged With: ace-2, ace-dd, body types, colakoglu, endurance fibers, European Journal of Applied Physiology, hardgainers, mass building, muscle gains, nerve-to-muscle connections, new size, pyramiding, pyramids, reverse pyramid, size surge program, tension time

Progressive-Shock Size-Surge Tips

Jonathan Lawson demonstrating midrange, stretch, and contracted positions for biceps

Q: I’m astounded by Jonathan’s Size Surge transformation in only 10 weeks. His arms got huge, and he said his gains really took off during the second phase when he started using Positions of Flexion. I was thinking that I should do POF for arms in phase 1 too. Like for biceps, he has two sets of barbell curls and two sets of concentration curls. Wouldn’t I make better gains if I did two sets of barbell curls followed by one set of incline curls [for stretch] then one set of concentration curls? That’s the same number of sets, but now it’s full-range POF. I could do the same for triceps too.

A: That sounds like a good plan—at least until you realize one reason phase 2 in the Size Surge program works so well is because the muscles get a progressive-shock size effect when you shift to full-range training for the last four weeks. In other words, you force more growth adaptation to happen when you add stretch-position exercises like incline curls for biceps and overhead extensions for triceps at week 7… [Read more…]

Filed Under: X Files Tagged With: adaption, arm exercises, arm workouts, big arms, crash course, full-range positions of flexion, hormones, jonathan lawson, phase 1, phase 2, progressive-shock, size effects, Size Surge, size surge program, testosterone, testosterone production, testosterone replacement therapy, tips, transformation, trt

Moment of Bodybuilding Zen 76: Steve Reeves Double Biceps

Young Steve Reeves flexing his biceps

This photo taken in the ’50s shows the classic lines of Steve Reeves that made him a perfect movie Hercules. The man had excellent genetics, and not just in the looks department. Check out at his wide V taper, small waist and long calves… [Read more…]

Filed Under: X Files Tagged With: 1950 Mr. Universe, 1950s, aesthetics, anabolic, anabolic workouts, anabolism, biceps, biotrust protein, bodybuilding zen, calves, drug-free, free protein, free supplements, full-body workouts, Gabriel Wilson, genetics, hercules, Jacob Wilson, mr. universe, muscle growth, quick-start muscle building, size surge program, small waist, steve reeves, stx method, symmetry, testosterone, V taper

5 Tips for More Muscle Mass

JL Speed Curls - Last-Set Roulette for new Freak on Your Physique

Q: All the info I’ve read on full-range Positions of Flexion makes total sense. It’s a killer concept, and I’m so psyched to use it. My problem is time. Even though your POF [bodypart] routines are only about six sets, I only have time for half that [maybe 3 sets for each bodypart]. I don’t want to use only the Ultimate Exercise because I see the superiority of training the three positions for total development. Or should I try just the Ultimate Exercise for each muscle and use POF on only certain bodyparts?

A: Using the Ultimate Exercise for each bodypart in a program is one way to go. Your idea of using full POF on one or two bodyparts is a good one. Simply add one set of a stretch- and one set of a contracted-position exercise for those two muscle groups. For example, for chest, the Ultimate Exercise is decline presses… [Read more…]

Filed Under: Uncategorized Tagged With: 3d hit, 5 tips for more muscle mass, arm specialization, bodyweight training, build mass, fiber activation, full-range pof, full-range positions of flexion, growth fibers, hypertrophic, lock out, mass building, motivation, muscle mass, muscular, POF, pof workouts, positions of flexion, size surge program, static hold, tension time, time under tension, ultimate exercises, warmup sets, X Reps, x spot, x-rep partials

Quick Mass Tip: Double Down to Blow Up BIG

You already know that some type of overload is necessary for growth-fiber thickening. That’s called myofibrillar size.

The strands in the muscle fiber enlarge, giving you bigger muscles. Heavier loads can produce that…

[Read more…]

Filed Under: X Files Tagged With: 20 pounds of muscle, 3d muscle building, 4X, bodybuilders, direct/indirect, double drop, force, free meals, get big, get big quick, growth fibers, healthy food, healthy food kit, heavier training, high-end hypertrophy, keto, keto meals, mass builder, Mass F/X, mass tip, meal prep, myofibrillar growth, myofibrillar size, positions of flexion, power pyramids, power/rep range/shock, quick mass, sarcoplasm, size surge program, swole patrol, tension times, TORQ

Moment of Bodybuilding Zen 6: Steve Reeves

This photo taken in the ’50s shows the classic lines of Steve Reeves that made him a perfect movie Hercules. The man had excellent genetics, and not just in the looks department. Check out at his wide shoulders, small waist, and long calves…

[Read more…]

Filed Under: X Files Tagged With: anabolic, anabolic environment, anabolic reload, anabolic reload package, anabolism, biotrust, bodybuilding zen, bodybuilding zen 6, drug-free, free probiotics, full-body workouts, Gabriel Wilson, genetics, hercules, Jacob Wilson, mr. universe, muscle gains, pasquale azzollini, pro-x10, probiotics, protein farts, Size Surge, size surge program, steve reeves

Small Bones, Big Arms

Q: I’ve been training like a madman for six months, but my arms haven’t budged. I’m getting stronger, and I do see more veins on my biceps, but my arms are still skinny. A guy at the gym told me it’s because I have small bones. My wrists are under 7 inches around, and he said I can’t expect much size with small wrists. Is that true?

A: Um, in a word, NO. It’s not true. The size of your wrist has nothing to do with where your biceps and triceps attach, how much muscle-fiber density your muscles have, or your ability to pack on muscle mass.

[Read more…]

Filed Under: X Files Tagged With: 19-inch arms, anabolic after 40, arm workout, big arms, density, Doug Brignole, energy fluid, fat burning, fat loss, genetics, high-reps, hypertrophic, isometric abs, isometrics, Mr. America, multi-angular training, muscle fibers, muscle mass, phase 1, phase 2, POF, positions of flexion, power-density, power-density mass workout, sarcoplasm, sarcoplasmic expansion, size surge program, small bones, small wrists, Super TORQ, tension time, time under tension, TORQ, vascularity, weight loss, x arms, x-traordinary arms

Build Your Future Freak Physique Now

Big-arm measurement (22 inches!) - Build Your Future Freak Physique Now

Q: Now that the weather has cooled down a bunch, I’m looking for a mass workout program for winter, to build as much size as possible. Then I’ll start to lean out in the early spring thaw. What type of program should I use? Big, basic power-bodybuilding routine or something like 4X Positions of Flexion? I can’t decide.

A: Winter is a long haul, so why not do both? A good place to start is with something like Jonathan’s Size Surge program—but you can do it with a few twists… [Read more…]

Filed Under: X Files Tagged With: 4X, anabolic, anabolic drive, freak physique, intensity, jonathan lawson, mass workout, pain-free, phase 1, phase 2, physique, POF, positions of flexion, power bodybuilding, regaining mass, rick kaselj, shoulder pain, Size Surge, size surge program, size surge workout, testosterone, testosterone-boosting exercise, winter training, workout program

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