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…]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…]Iso-bolic Hold for Freaky Muscle Size
Q: I am totally onboard with a high-rep set first to fatigue slow-twitch fibers first. I’ve noticed visible size gains in only one week using the Anabolic Reload program. What do you think about an isometric hold (iso-bolic hold) in the contracted position, like the top of a leg extension, for over a minute to accomplish that same slow-twitch fatigue first?
A: That’s an interesting question. Most people believe that a bundle of fibers fire on a rep, then more bundles engage on the next rep, and so on as the set progresses. However… [Read more…]
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 “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…]
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…]
Triggering Big Size Gains With One Unique Set
Q: I am a fan of your mass tactics like X-Fade, Static X and, of course, X Reps. You often list the ones you use in a workout, but often you list a 4X sequence as (4×10 + StatX). Do you do the [end-of-set] static hold on all sets, some sets or just the last set?
A: We never use those end-of-set mass tactics on more than the last two sets of a 4X sequence. And usually, it is only one unique set… [Read more…]
Big-Arms Tip
Q: I’m getting new mass and cuts using the Fat-to-Muscle Workout. Just the right amount of soreness to burn fat and add muscle. I can see it happening when I look in the mirror. The only bodypart not getting it is biceps. I do cable curls with the Negative Accentuated technique because you’ve said it’s superior to barbell curls. I do two seconds up and then six seconds down on every rep, but I don’t get that deep ache like my biceps were worked hard enough. Should I move slower on the NA set or what?
A: To clarify, we’ve said cable curls are superior to barbell curls when you want to incorporate X Reps at the end of a set. X Reps are eight-inch partials you add at the semi-stretch point when you can’t do any more full-range reps.
End-of-set X-Rep partials are impossible on barbell curls due to the radical leverage shift during the first few inches of the stroke; trying to add X Reps near the bottom after full-range exhaustion ain’t gonna happen. But with cable curls you get a more even resistance through the stroke, so you can add X Reps or a static hold at the X Spot. Sounds like cable curls are the better choice, but not so with a negative-accentuated set…
Any machine with a weight stack has drag due to friction—no matter how much it’s greased. On cable curls, for example, as you curl up, the stack is dragging on the guide rods, which makes the positive stroke harder. Then on the negative, or lowering, the drag actually makes the weight lighter—not what you want if you’re looking for more fat-to-muscle microtrauma…
So what you’re experiencing on cable curls is positive failure too early due to weight-stack drag. That means you get fewer negative reps. Also, each slow negative is lighter than it should be due to weight-stack drag. Your biceps are losing out on two fronts. (We love machines, but in this case, free weights are the better choice.)
Solution: Try regular barbell curls for your NA set—two seconds up, six seconds down. If a straight bar hurts your wrists, use dumbbells or an EZ-curl bar. Either way, you’ll produce more microtrauma with heavier negatives on every rep compared to cable curls, and that means bigger biceps with a superior fat-to-muscle aftereffect.
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
www.X-Rep.com
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