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The Ultimate Mass Tactic?

Vascular arm curling

Q: I’ve seen you mention “StatX” in some of your previous workouts. What is that? If it’ll get me bigger, I want to use it. Please explain.

A: StatX stands for Static Hold at the X Spot, usually at the end of a regular set. And, yes, you should use it often to get bigger. In fact, it may be the ultimate mass move, as you’ll see… [Read more…]

Filed Under: X Files Tagged With: anabolic fasting, deadlifts, eat stop eat, George Olesen, get ripped, intermittent fasting, iron man magazine, Jay Cutler, mass tactic, mr. olympia, statc, static contraction, static hold, static-x, StatX, x-rep partials, x-rep update

Stretch to Etch Slashing Muscle Detail

Jonathan Lawson doing incline dumbbell flyes

Q: I’m trying to get that crisp division between my pecs. I want to be able to see the inner part of my chest muscles from the lower part all the way up to the collarbone. I do lots of cable crossovers, but I’m only seeing a bit of detail in my lower chest. Any suggestions?

A: One problem may be fat in the area. A bit of adipose covering the pecs will blur or negate any detail. You need to be fairly lean to see the chest-muscle division (cleavage) from top to bottom.

[Read more…]

Filed Under: X Files Tagged With: Beyond X, beyond x-rep, beyond x-rep muscle building, biotrust, blood flow blockage, cable crossovers, chest, chest detail, chest exercises, chest workout, dumbbell flyes, dxo, free protein, Jacob Wilson, low-carb protein, muscle detail, occlusion, pecs, static contraction, static hold, stats, stretch, stretch overload, stretch to etch, X Reps, x-hybrid techniques, x-rep partials, x-rep update

The Perfect Rest Time for Packing on Muscle Mass

Q: I’m an avid reader of your e-books as well as your website. I’ve been experimenting recently with a heavy set to failure (approximately 10 reps), adding X-Rep partials to the end. Then I do a second X-Only set, often with added weight. This is an excellent trigger for growth, especially if you warm up using the DXO [Double-X Overload] technique. On the warmup set, I do anywhere from four to five X Reps between [full-range] reps, and the burn is incredible! That [combination] has had such a strong effect on my body, that I now have some stretch marks appearing. I’m definitely getting much more muscular while dropping fat. Another thing I’ve been experimenting with is shortening the stroke of X Reps, to the point where I’m almost doing a static hold. I just pulse out very small partial reps. Which brings me to static holds. Research shows subjects adding a few pounds of muscle after only one workout, but that workout was followed by two weeks of rest. Surely two weeks off between workouts is ridiculous. I was wondering how you stand on recovery time and static holds?

A: Thanks for the feedback and your confidence in our methods. We discuss a lot of what you’re discovering and experimenting with in our X-Rep Update #1 e-book. Former Mr. Olympia Jay Cutler used a lot of X-Only sets, as we discuss in Chapter 5, Mr. O’s Wild X-O Workouts. Notice Cutler’s short stroke on this exercise…

[Read more…]

Filed Under: X Files Tagged With: belly fat burn, cardio, Double-X Overload, dxo, failure, fat burners, fat burning, full-range, Jay Cutler, mr. olympia, muscle mass, partial reps, recovery, recovery time, rest, rest time, static contraction, static holds, stretch marks, x-only sets, x-rep partials, x-rep update

Gymnasts’ Muscles—Olympic Size-Sculpting Method

If you’ve watched the male gymnasts during the Olympics before, you no doubt noticed their eye-popping upper-body mass. Some have delts, arms, and torsos that resemble competitive bodybuilders’. Very impressive, especially considering that muscle mass isn’t one of their goals; it’s just a side effect of their sport…

[Read more…]

Filed Under: X Files Tagged With: anabolic, animal study, arms, blood flow blockage, bodybuilders, continuous tension, delts, explosive reps, fat loss, fat loss fails, fiber activation, gymnasts' muscles, hormone trick, hypertrophic, metabolism, muscle elongation, muscle gains, muscle growth, muscle stretch, occlusion, olympics, ripped gymnast, shoulders, statc, static contraction, static hold, stats, stretch overload, tension time, testosterone, triceps, upper-body mass, vascularity, x update, x-rep update

Study: Pounds of Muscle After One Workout (Yes, One Workout)

Q: In the “X Factor” interview at X-Rep.com, Jonathan says you guys tried a static contraction at the end of isolation exercises with only mediocre size results. But I just got the X-Rep Update #1 e-book, and you’re recommending them. Why have you found static holds more effective now than in the past?

A: When we first used static contraction many years ago, we did them on contracted-position exercises, like leg extensions, holding the flexed position for as long as we could after full-range exhaustion. That’s a hold after a number of regular reps. We got good gains, but later that hold at the end of a set evolved to X Reps on the big midrange exercises instead of isolation moves, and that worked much better at building bigger, fuller muscles.

[Read more…]

Filed Under: X Files Tagged With: anabolic hormone reset, anabolic hormones, anabolic response, continuous tension, contracted position, endurance component, fasting, isolation exercises, jonathan lawson, mass building, max force, metabolic adaptions, occlusion, one workout, static contraction, static hold, static holds, study, X Factor, x-rep update

Three-Pound Muscle Gain After Only One Workout?!

Q: In your X-Rep Update #1 e-book you discuss a study that produced a three-pound muscle gain after only one workout with static-contraction sets. Do you think that’s true, that much muscle after only one workout? And if so, should I do most of my sets just holding the weight statically?

A: The researchers used the most sophisticated body-composition-measuring device available at the time, known as a BodPod, so we have no reason to doubt their results. Subjects did a full-body workout that consisted mostly of one static-contraction set for each muscle and then rested for 14 days. Most gained muscle, and one subject packed on an amazing three pounds of muscle from that one workout, but…

[Read more…]

Filed Under: X Files Tagged With: anabolic, anabolic hormone reset, blood flow blockage, bodpod, continuous tension, fiber recruitment, gains, layoff, maximum fiber recruitment, muscle fibers, muscle gain, muscle gain after only one workout, muscle gains, muscle growth, occlusion, overtraining, partial reps, rest, statc, static contraction, static holds, stats, stretch overload, X Reps, x-rep partials, x-rep update

Train to Failure? Muscle-Building Simplicity

Jonathan before, after Size Surge, and after X-Reps - Muscle-Building Simplicity

Q: I just got the Size Surge 2.0 e-book. I see the two programs Jonathan used to build 20 pounds of muscle in 2 1/2 months has him using only one or two work sets per exercise, both work sets to failure. What does “failure” mean? Did he used forced reps? Negatives? Or just stop when he could no longer get a full rep?

A: Jonathan trained alone for Phase 1, which was a three-days-a-week mass-exercise anabolic primer. That means he couldn’t do forced reps or negatives… [Read more…]

Filed Under: X Files Tagged With: anabolic primer, failure, forced reps, jonathan lawson, mass gains, muscle mass, muscle-building simplicity, negatives, Size Surge, static contraction, static hold, tension time, train to failure, X Reps, x-rep partials

Train to Failure – Muscle-Building Simplicity

Q: I just got the Size Surge 2.0 e-book. I see the two programs Jonathan used to build 20 pounds of muscle in 2 1/2 months has him using only one or two work sets per exercise, both work sets to failure. What does “train to failure” really mean? Did he use forced reps? Negatives? Or just stop when he could no longer get a full rep?

A: Jonathan trained alone for Phase 1, which was a three-days-a-week mass-exercise anabolic primer. That means he couldn’t do forced reps or negatives… [Read more…]

Filed Under: X Files Tagged With: anabolic primer, failure, forced reps, Jonathan, negatives, Size Surge, static contraction, static hold, tension time, train to failure, transformation, X Reps

Embarrassing Gym Moments

Jonathan Lawson doing static contraction on triceps pushdowns - Embarrassing Gym Moments

Q: I’m using an X-Rep-based routine in the X-Rep Update #1 ebook I picked up a couple weeks ago, but do I have to use Static Contraction (StatC) sets to get the best results from it? I feel like an idiot holding a weight in the flexed position [on contracted-position exercises]. People at my gym look at me weird. LOL!

A: You don’t have to use any of the tactics if you aren’t comfortable with them or if they cause any embarrassing gym moments. BUT… Are you going to let what other people think slow down your gains?

As we explain in the X Update ebook, that hold technique on contracted-position exercises, like triceps pushdowns (below), added [Read more…]

Filed Under: X Files Tagged With: embarrassing gym moments, muscular adaption, occlusion, size stimulation, statc, static contraction, static holds, static stretch, stats, x update, x-rep update

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