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Your Get-Big Checklist

Q: I’ve seen Jonathan’s before and after photos and read all the info [at SizeSurgeWorkout.com]. Can you give me more details on why the program works? What makes it different? I think I just need to be convinced that it’s going to work for me.

A: We don’t blame you. If you’re going to invest a full 10 weeks in a program, you want to know the mechanics of how and why it works. The Size Surge program does! It can build loads of muscle if you train hard with it, and there are a number of reasons for that. The primary one is that both phases are dominated by big compound exercises, and the workouts are designed and organized to maximize their size effects. [Read more…]

Filed Under: X Files Tagged With: 10-week Size Surge, 20 pounds in 10 weeks, before and after pics, boost testosterone, failure, get big, phase 1, phase 2, phase training, recovery, Size Surge, subfailure, supercompensation

The Great Gains Experiment

Jonathan Lawson delts abs

Q: I’ve read that training all out [to failure] is not the best way to grow muscle. The argument I read said that it causes nervous system and adrenal burnout as well as higher levels of muscle-eating cortisol [stress hormone]. Don’t you think bodybuilders will grow better if they use more sets, stopping short of failure to avoid those problems?

A: No doubt about it, training all out is traumatic. It’s brutal on the body, but that’s what makes it so effective—if you use it correctly… [Read more…]

Filed Under: X Files Tagged With: bill pearl, cortisol, great gains, high-intensity training, medium intensity, muscle growth, nervous system, new e-book, physique, quick-start muscle building 2.0, size principle of muscle fiber recruitment, stress hormone, subfailure, supercompensation

Muscle-Firing Frequency for Fat Loss

Q: You’ve said that training each muscle only once a week doesn’t work for most people. But I just got the Fat-to-Muscle Workout (thank you for the sale price!), and both the four-day and three-day workouts train each muscle only once a week. Am I missing something?

A: You’re not missing anything; we’re just insane. Seriously, in the Q&A section of The Ultimate Fat-to-Muscle Workout we mention a study on negative-style training and the need it creates for much MORE RECOVERY. That’s the answer… [Read more…]

Filed Under: X Files Tagged With: 4X, anabolic trigger, bodyweight training, burn fat, direct/indirect, fat burning, fat-to-muscle workout, frequency, growth hormone, muscle-protein synthesis, myofibrillar expansion, negative-accentuated, recovery time, supercompensation

3-Days-a-Week POF Program

Steve spotting Jonathan for forced reps

Q: I’ve followed your beginner program [in the Quick-Start Muscle-Building Guide], and then went on to the 3D Muscle Building [Positions-of-Flexion] program. Great results! Better than I imagined, but I’m having trouble sticking to it. The POF program is 4 days a week, which is too many days for me. I was wondering if you could show me how to change this into a 3-days-a-week POF program—a Monday, Wednesday, Friday schedule. With my job, it’s nearly impossible to do the 4-days-a-week routine.

A: We understand the problem; it’s probably the number-one reason people stop training—time constraints. Life can get in the way, but we’re here to help. [Read more…]

Filed Under: X Files Tagged With: 3-days-a-week pof program, 3d muscle building, drop sets, intensity techniques, iso abs, isoabs, miracle fix, negative-accentuated, POF, pof workout, positions of flexion, quick-start muscle building, recovery, rotation for recuperation, stage sets, supercompensation

Mass Building Mayhem—Serious Size Strategy

Muscular delt and arm - Quick Hits for Muscle Size

Q: You guys have so many different programs and mass tactics. Should I just pick a routine I like, do it for five weeks, then pick another? For example, I’m thinking about using 4X Mass Workout. Then I could go to Power-Density. Thoughts?

A: That can work very well. As we always say, change to gain. But when we say that, we are primarily talking about tactics, not exercises…

[Read more…]

Filed Under: X Files Tagged With: 10x10, 4X, 4x mass workout, arnold, change to gain, clint eastwood, growth stimulation, heavy/light, iron guru, legend & myth, mass building, mass tactics, master trainer, muscle gains, muscle size, phase 1, positions of flexion, power-density, progressive speed, size, size strategy, Size Surge, subfailure, super-size crash course, supercompensation, TORQ, vince gironda, volume, volume progression

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

Pros, Drugs, and Juicing Your Own Muscle Gains

Q: You’ve said a lot of pro bodybuilders have used versions of the 4X mass method and made great gains. But weren’t they on drugs? Don’t steroids make a huge difference? Will this type of training really work for me if I don’t use drugs?

A: Several years ago, Steve interviewed a colleague who trained with many of the legendary pros, including the Mentzer brothers, Danny Padilla, and Rory Leidelmeyer to name a few…

[Read more…]

Filed Under: X Files Tagged With: 4x mass method, 4x mass workout, alpha-3 specialization, anabolic swelling, bodybuilders, danny padilla, downward-progression 4x, dp 4x, drug-free, drugs, gains, genetics, GH, growth hormone, juicing, mike mentzer, muscle growth, performance-enhancing drugs, phase training, physique, pro bodybuilders, professional bodybuilders, pros, ray mentzer, rory leidelmeyer, steroids, supercompensation

Progressive Mass

Q: I’ve read almost everything at your site [X-Rep.com], and I’m ready to get started. I’m 17 years old, 5’11” and 175 pounds. I’ve been training for two years. My question is, Which program should I start with? Should I do Jonathan’s 20-pounds-of-muscle-in-10-weeks program [3D Muscle Building e-book] or go straight to your X-Rep Mass-Detail Workout [in the Ultimate Mass Workout e-book]? Your X-Rep program gave you freaky results fast, so I’m thinking I should go with that one.

A: Either would work well for you at this point. At 17, you are in your prime growing years. And you already have some experience. So if you continue to train hard and sensibly, you should build stellar progressive mass with whichever routine you choose.

[Read more…]

Filed Under: X Files Tagged With: 20 pounds in 10 weeks, 20 pounds of muscle, 3d muscle building, 3d pof, anabolic hormone reset, anabolic hormones, anabolic primer, before and after photos, fasting, growth hormone, intermittent fasting, max force, metabolic adaptions, occlusion, phase 1, phase 2, progressive mass, shaun hadsall, stretch overload, supercompensation, tension time, testosterone, transformation, transformation photos, Ultimate Mass Workout, x-rep mass-detail workout, x-rep program

20 to 80 Pounds of Muscle

Q: I did the first [5-week phase] of Jonathan’s 20-pounds-of-muscle-in-10-weeks program [from the 3D Muscle Building e-book] and didn’t get much size from it. I gained about 3 pounds and still feel skinny. Should I go ahead and do the second five weeks of different 3D Positions-of-Flexion workouts? Do you think that by hitting all of the positions [in the Phase 2 workouts] that I will make better gains than with the first part?

A: Full speed ahead—continue with Phase 2 (your gains from Phase 1 are actually darned good; more on that in a moment). By shifting to training each muscle in the midrange, stretch and contracted positions, you should get another more sizeable muscular adaptation (growth jolt).

[Read more…]

Filed Under: X Files Tagged With: 20 pounds of muscle, 3d muscle building, 3d pof, 80 pounds of muscle, anabolic primer, beginners, beginners guide, belly fat burn, bodybuilding, fast-twitch, fat burning, fat loss, high glycolytic, high oxidative, hormone trick, jonathan lawson, metabolism, muscle growth, muscular adaption, phase 1, phase 2, physique, POF, positions of flexion, quick-start muscle building, rep range, running, steroids, Steve Holman, supercompensation, weight training

Transformation Photos: Girls vs. Guys

Q: I’m a man in my late 30s, but I’m very motivated by Becky Holman’s before and after photos and her story. Is the training program she used okay for men to use?

A: Absolutely. Men and women should both strive to build muscle, and that’s what her program does. Women won’t get bulky muscles no matter how hard they train because they don’t have the hormonal profile for that to happen. It’s a testosterone thing—and as you can see in the transformation photos below, Becky (Steve’s wife, who was in her early 40s below) doesn’t have a lot of testosterone…

[Read more…]

Filed Under: X Files Tagged With: anabolic reload, becky holman, before and after photos, build muscle, cheat day, diet, eating tips, gas, girls vs. guys, hormonal profile, intermittent fasting, muscle recovery, POF, positions of flexion, pro-x10, probiotics, protein farts, starvation, starvation mode, static holds, supercompensation, testosterone, transformation, transformation photos, X Reps, x-rep partials, x-treme lean

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