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Why Your Growth is Slow—and How to Make it Explode

Muscle fiber growth illustration

Q: I pound away at my workouts, but I’ve only gained about three pounds of muscle in nine months. I’ve gotten stronger, but where’s the size?! I don’t know what to do. I add weight to my exercises whenever I can, but that doesn’t seem to help. I want big, full muscles that will fill out my T-shirts.

A: Are you doing your work sets in the eight-to-10 rep range? Are you resting about 2 minutes between sets? Are your sets lasting about 25 seconds? Are you doing that on all of your exercises? If so, THAT’S WHY YOU’RE NOT GROWING. [Read more…]

Filed Under: X Files Tagged With: 2a fibers, actin-myosin strands, atp, belly fat burn, bodybuilders, dual-capacity fibers, European Journal of Applied Physiology, explode, glycogen, high reps, jerry brainum, miracle fix, mitochondria, muscle growth, muscle pump, muscle size, myofibrillar, myofibrils, sarcoplasm, sarcoplasmic expansion, size, slow to grow, slow-mo, speed reps, strength

New Home-Grown Mass: Slo-Mo vs. High Reps

Steve Holman dumbbell curls - Finisher Sets: Which Way is Better?

Q: Your Quick Start Muscle 2.0 has renewed my motivation for home training. I’m stoked and starting the STX workouts next week. You have the first set in both workouts for slow-twitch exhaustion. Do you think that first set is better as a slow-mo set or as a normal speed high-rep set?

A: Either of those methods on the first set accomplishes the same thing: You fatigue the slow-twitch fibers, triggering more fast-twitch-fiber activation on the set or sets that follow… [Read more…]

Filed Under: X Files Tagged With: anabolic fasting, anabolic hormones, brad pilon, eat stop eat, fast-twitch fibers, fiber activation, get ripped, home gym, home training, intermittent fasting, motivation, quick-start muscle building 2.0, slow-mo, slow-twitch exhaustion, stx workout

Home-Grown Muscle: The Speed Factor

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

Q: I’m training at home like everyone else, but I don’t have a lot of weight. In fact, on many exercises, like dumbbell bench presses, the weight is way too light. Is there anything I can do to keep my muscle growth moving forward without going heavier?

A: First, bodybuilding is called “progressive-resistance” training because adding weight and/or reps to your exercises can increase muscle size…

We say “can” because getting stronger does not always mean getting bigger. Strength may also be the result of neuromuscular adaptation—nervous system efficiency—or better coordination/leverage. [Read more…]

Filed Under: X Files Tagged With: Charles Poliquin, dumbbell workout, fast-twitch, home gym, home-gym routine, home-gym training, hypertrophic, pre-exhaustion, quick-start muscle building, quick-start muscle building 2.0, slow-mo, speed reps

Fast or Slow to Grow? Here’s 2 Get-Big Tactics

Q: I had your original 10-Week Size Surge book from many years ago and just picked up the Size Surge 2.0 e-book. Thanks for revising it to include 4X training! I’m 45 now with a lot of joint damage from heavy “lifting,” if you want to call it that. So your [moderate-weight] 4X method is perfect and has me making new muscle gains. Thank you! My question concerns the “finisher” set you recommend in one of the workouts. Do you think pure-negative or negative-accentuated sets are better?

A: For the uninitiated, the Size Surge 2.0 e-book has a few new workouts compared to the original, including an alternate Phase 2 routine that’s Positions of Flexion with a few heavy sets, 4X work, AND a one-exercise mass finisher using an intensity method… [Read more…]

Filed Under: X Files Tagged With: 10-week Size Surge, Dr. Dimitrios Stamou, eat the fat off, fast reps, Harvard research, intensity tactics, muscle size, myofibrillar growth, negative-accentuated, negatives, pure negatives, ripped muscle, Size Surge, slow reps, slow-mo, tension time, x-celeration, x-centric

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

Speed Reps or Slow-Mo to Grow?

Q: I’ve been getting amazing muscle-size gains with Progressive-Speed 4X [included in The Super-Size Crash Course]. Should I do more speed reps or more X-centric slow-mo reps to get the best mass results? I want to grow as fast as possible.

A: Don’t we all—but it’s hard to say which is best, as both styles trigger specific hypertrophy results. For the uninitiated… [Read more…]

Filed Under: X Files Tagged With: atp, Charles Poliquin, creatine, glycogen, hypertrophy, krebs cyle, metabolic adaptions, pfk, phosporylase, Pierre Roy, progressive-speed, slow-mo, speed lifting, speed reps, super-size crash course, x-celeration, x-centric

Slow, then Go — Double-Speed Muscle Growth

DB upright rows

In the past, we’ve mentioned how changing tempo on each set can produce huge growth effect.

For example, if you’re using the X-centric training method, you do your first set X-centric (lift in one second, lower in six), your second in standard style (lift in one second, lower in 3), and your last as a speed set (each rep in 1.5 seconds)… But can you fuse two for a killer double-speed muscle growth combo-to-grow method? Yes…

[Read more…]

Filed Under: X Files Tagged With: microtrauma, pre-fatigue, sarcoplasmic expansion, Size Surge, slow-mo, speed reps, x-celeration, x-centric

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