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Jolt New Muscle Growth Every Week

Steve spotting Jonathan for forced reps

Q: In The X-traordinary Size Surge Workout, Jonathan mentions that he used forced reps to gain 20 pounds of muscle [in 10 weeks—see his before and after photos on the Size Surge cover at the end of this newsletter]. Did he just do them randomly, whenever he felt like it, or was there a specific set he used them on?

A: Gradual progression is a BIG key to continuous new muscle growth, so he did more forced reps as phase 1 progressed… [Read more…]

Filed Under: X Files Tagged With: 20 pounds of muscle, forced reps, new muscle growth, size surge workout, x-traordinary size surge workout

Muscle Size for Skinny Guys

Lawson incline flye stretch

Q: I’m having a really hard time putting on any muscle weight. I’m 6’1” and weigh 165. I just can’t seem to get much progress. I’m using your POF X-Rep program but have only gotten okay results in the first month, and I’m working it pretty hard. It’s frustrating when I see other guys who can get big fast while I’m a 26-year-old guy who can’t seem to make much progress. Do you have any suggestions to help?

A: Everyone’s genetics are different (plus, you may not know who’s getting pharmaceutical help). The bottom line is that you may not be perfectly suited for putting on muscle fast; however, with consistent hard training you should be able to transform your physique. Keep in mind that most bodybuilders only add about 10 to 15 pounds of muscle per year, which is about one pound a month… [Read more…]

Filed Under: X Files Tagged With: alain gonzales, athletic-aesthetic physique, biotrust protein, ectomorph, full-range positions of flexion, genetics, jonathan lawson, low-carb protein, muscle size, muscle weight, occlusion, perfect physique, physique, size building, size surge workout, Steve Holman, tension, x-rep program, x-rep workout

How to Speed Up Your Mass Results with X-celeration

Chip Wilt age 59

Q: I’ve seen speed reps in some of your routines. What are those, and how do they work to add more mass? 

A: We call this mass tactic X-celeration, and it can pack on new mass FAST because of extra fiber activation, and it’s a technique that lends itself well to home-gym training… [Read more…]

Filed Under: X Files Tagged With: chip wilt, dormant fibers, fiber activation, finisher sets, frank rich, growth fibers, iron man magazine, mass, mass finishers, massthetic arms, myotatic reflex, size surge workout, speed reps, vascular arms, vascularity, veiny arms, x-celeration

End Each Bodypart With a Mass Blast

Reverse curls, big arm - Another Way to Grow—With SS 2.0

Q: I’m getting ready to hit the Size Surge 2.0 program, and I really like the Phase 2 with the Mass Finisher [3-exercise Positions of Flexion followed by one set of a different exercise]. My question is, Can I use 3-set TORQ on that Mass Finisher, or should I stick to just one set using negatives or some of the other tactics you list in that chapter?

A: TORQ is tension-overload repetition quantity for those not familiar with it. You do three sets—30, 20, 15 reps—all sets to failure, same weight on each. Rest ONLY 45 seconds between sets. You get the high-end hypertrophic tension time of more than 60 seconds that most bodybuilders never get… [Read more…]

Filed Under: X Files Tagged With: 4x style, biotrust protein, free protein, free supplements, hypertrophic tension time, low-carb protein, M4X, mass building, mass finishers, size surge workout, tension-overload repetition quantity, TORQ

Gain Even More

Size Surge before and after 10 weeks

Q: I’ve been using Jonathan’s Size Surge Workout, and I gained a half-inch on my arms in four weeks. I want to gain even more in phase 2. Any suggestions to make that most effective for me?

A: You got excellent results in Phase 1! That’s a 3-days-per-week program with lots of big, basic moves on an innovative split. The Wednesday deadlift-arms-abs workout is a good metabolic-momentum driver midweek, a nice complement to the more extensive Monday and Friday workouts where you train quads, hams, chest, back, and delts. [Read more…]

Filed Under: X Files Tagged With: belly fat burn, gain even more, gains, genetics, lagging muscle groups, lose 17 pounds, metabolic momentum, recovery, Size Surge, size surge workout

Are Behind-the-Neck Pulldowns Safe?

Jonathan Lawson outside

Q: I’m in the first phase of the Size Surge Workout, and it’s incredible! I’ve already gained 4 pounds in three weeks. That’s more than I’ve gained in the past year. I’m super psyched for the next step, so I was looking over phase 2 and noticed behind-the-neck pulldowns. I’ve read those are dangerous. Can I substitute something else?

A: Behind-the-neck pulldowns should be safe for most trainees in the phase 2 Size Surge program because of 3 reasons: [Read more…]

Filed Under: Uncategorized Tagged With: behind-the-neck pulldowns, fat burning, fatigue, over-40, phase 1, phase 2, rotator cuffs, size surge workout, testosterone, Truth About Testosterone

Old-School Muscle Moves

Q: I noticed in some of your newsletters and in articles on your website that you guys do behind-the-neck presses and behind-the-neck pulldowns. Don’t you know those can trash your rotator cuffs? 

A: You’re not the first to reprimand us for using those so-called dangerous old-school muscle moves. However, we think the injury potential of behind-the-neck pulldowns and behind-the-neck presses is overblown because it’s dependent on genetics, exercise form, and where you place them in your program.

[Read more…]

Filed Under: X Files Tagged With: back, back extercises, behind-the-neck presses, behind-the-neck pulldowns, belly fat burn, exercise form, fat loss, hormone trick, injury, lat exercises, midback exercises, muscle-building, new-school, old-school, old-school muscle moves, physique, results, rotator cuffs, shoulder exercises, shoulders, Size Surge, size surge workout

How to Cut Back to Grow

Q: The idea of a few medium-intensity [subfailure] workouts after many weeks of going all out makes perfect sense to me. My question is, Should I reduce my poundages so I can do the same number of reps, or should I stick with my same working poundages and just do fewer reps? Which way is best?

A: We prefer to use the same phase-training approach Jonathan used on the 10-week Size Surge Program when he gained 20 pounds of muscle. For each of his two supercompensation weeks, he used the same work weights and just stopped two reps short of failure—and that worked amazingly well for him. He actually appeared to get bigger during each downshift week as his muscles and nervous system supercompensated.

[Read more…]

Filed Under: X Files Tagged With: 10-week Size Surge, 20 pounds of muscle, anabolic, bodyweight training, cut back to grow, full-range training, grow, growth, medium intensity, muscle-protein synthesis, nervous system, phase training, POF, positions of flexion, recovery, rest, Size Surge, size surge workout, subfailure, supercompensation

Muscle-Mass Measurement Mistake

Casey Viator before and after Colorado Experiment - HIT Hoax? 60 Pounds of Muscle in 4 Weeks—The Truth

Q: I just got The X-traordinary Size Surge Workout that chronicles Jonathan’s gain of 20 pounds of muscle in 10 weeks. Great info, and I’m psyched to get on the program. One observation, though… In the chapter on the Colorado Experiment, the four-week high-intensity study in which Casey Viator gained 60 pounds of muscle, he lost fat at the same time, so the scale didn’t register a 60-pound gain, only a 40-pound increase. Isn’t that true for Jonathan, too? He obviously gained a lot of muscle, but his waist measurement went down an inch, so he lost fat all over. That being the case, he probably really gained more like 25 or 30 pounds of muscle, didn’t he?

A: Hmm. You’re probably right. We stand corrected; however, we like to err on the conservative side, so we’ll say he gained AROUND 20 pounds of muscle (but probably more, as you suggest). You can sort of see his abs in the after shot, and the caliper measurements were lower, so he did lose fat…

Size Surge Workout 2.0 cover

Also keep in mind that, like Viator, he was regaining some muscle, which is easier to do than building it from scratch. Nevertheless, he did move well past his best-ever muscle size, so in our estimation, he gained at least 10 pounds of NEW muscle–or, if we use your observation of fat loss factored in, more like 15 pounds. Still an amazing gain of new mass.

In contrast, Viator actually gained back to his ORIGINAL competition weight, so no new mass was built during that four-week experiment. Nevertheless, still quite a feat of packing on beef. [Viator’s Colorado Experiment program is outlined and analyzed in the Size Surge e-book.]

Casey Viator before and after Colorado Experiment -

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

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


A Testosterone prescription is NOT the answer…

Millions of men are struggling with the problems associated with low-T in today’s world, such as extra belly and chest fat, low energy and stamina, lack of sexual desire, ED problems, and loss of muscle.

Sadly, millions of men also turn to Testosterone Replacement Therapy (TRT) to try to overcome these problems and try to feel like a new man again…BUT there are some VERY concerning problems with TRT that every man NEEDS to know.  

After reading the article below, you might want to consider alternate routes of boosting your T levels naturally instead of through something that’s potentially as harmful as TRT…

–> Why Testosterone Replacement Therapy can do more HARM than good  (for any ladies reading this, please pass this on to your husband or boyfriend if they are using or have considered using TRT)

Filed Under: Uncategorized Tagged With: 20 pounds of muscle, 60 pounds of muscle, Casey Viator, Colorado Experiment, gains, jonathan lawson, measurement, muscle gains, muscle mass, Size Surge, size surge workout, testosterone, testosterone replacement therapy, trt, x-traordinary size surge workout

Step Back to Move Your Muscle Mass Forward

Jonathan Lawson muscular - Step Back to Move Your Muscle Mass Forward

Q: I’m super impressed! I’ve been on the Size Surge workout for four weeks, and I’ve gained 7 pounds. My shirts are tighter with no increase in my waist, so it seems to be all muscle. The program calls for a back-off, or low-intensity, week between the two training phases. Is that really necessary, or can I go right into Phase 2? I don’t want to lose any mass. Any time I’ve taken a week off or even reduced my training, I’ve gotten smaller.

A: No, do not go right into Phase 2. The back-off week (#6) between the two phases has a definite purpose. It will allow your nervous system to recharge and your muscles to completely recover so you can push into the next phase with more intensity. And during that downshift week, you should get bigger, not smaller, despite what you thought you experienced in the past. Here is what hypertrophy researcher Brad Schoenfeld, Ph.D., says about the process… [Read more…]

Filed Under: X Files Tagged With: arnold, arnold schwarzenegger, arthur jones, bodybuilders, Brad Schoenfeld, clint eastwood, downshift, heavy training, hypertrophy, intensity, larry scott, master trainer, muscle mass, muscle size, phase 1, phase 2, positions of flexion, recharge, recovery, Size Surge, size surge workout, step back, vince gironda

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