• X Shop
  • Checkout

X-REP.COM

Dedicated to Your Physical Transformation

  • Home
  • About Us
  • X Shop
  • X Files
    • Latest Articles
    • FAQ
    • Ezine Archive
  • Testimonials
  • Contact Us
  • Gallery
  • Subscribe

Ideal Occlusion Tip for Fast Mass

Steve doing decline dumbbell presses in his home gym

In yesterday’s newsletter, I discussed blocking blood flow to the target muscle by doing a continuous-tension exercise first for high reps, then following with the ideal exercise…

For example, you could do a high-rep set of leg extensions before sissy squats, the ideal exercise. Or cable flyes before dumbbell decline presses for chest… [Read more…]

Filed Under: X Blog Tagged With: blood flow blockage, continuous tension, fast mass, occlusion, pre-ex, pre-exhaustion, supersets

Limited-Equipment Supersets for Leg Mass

Jonathan doing sissy squats

Yesterday I went over an upper-body workout in a bare-bones home gym using Doug “Mr. Universe” Brignole’s superset method.

Keep in mind that Doug usually performs four supersets, or rounds, of two exercises back to back, with reps falling like this: 30, 20, 15, 10. [Read more…]

Filed Under: Uncategorized Tagged With: home gym training, home gym workout, leg workout, legs, supersets

New Mr. America Mass-Training Experiment

Decline dumbbell presses - TORQ Torch: Cut Back for More Mass?

I’m writing this fresh off of my first upper-body workout using Mr. America Doug Brignole’s superset method, which I outlined a few newsletters back…

In case you missed my update on Doug’s training, he’s now doing four sets per muscle and supersetting—moving back and forth between exercises for two different body parts… [Read more…]

Filed Under: X Files Tagged With: anabolic blood bath, growth threshold, mass building, Mr. America, supersets

Mr. America’s Mass-Building See-Saw

Bill Pearl in a classic black & white photo

A few newsletter ago, I discussed biomechanics expert and Mr. America/Mr. Universe Doug Brignole’s latest training. To review…

He’s still using only the ideal exercises; however, he’s pulled back his volume and trains each muscle more often—twice a week. Previously, It was once every nine days with 10+ sets… [Read more…]

Filed Under: X Files Tagged With: bill pearl, biomechanics, Doug Brignole, Mr. America, mr. universe, supersets

Mass Jack Surprise Attack

Lateral raises

Q: The 4X Mass Workout is filling out my muscles faster than anything I’ve ever tried. Thank you! I’m wondering what you think about doing something weird on the last set. Like I’ve been doing a drop set on the last set every so often or a superset with another exercise just on that last set. Is that okay, or should I only stick to straight sets with 4X?

A: If you’ve been reading this newsletter for any length of time, you should know that we encourage any and all types of training experimentation. Always remember that what packs on new mass for one person may not work well for another, so be innovative and open-minded… [Read more…]

Filed Under: X Files Tagged With: 4X, 4x mass workout, drop sets, fiber recruitment, hypertrophy, mass tactics, negative-accentuated, supersets, tension time, training experiments, x-centric sets

One Simple Change for New Mass Gains

Muscular torso, reverse-grip triceps push downs

Q: I love 4X training. It’s gotten me bigger than I’ve ever been, but my gains have leveled off. I’m thinking about doing the last set in stage style for more intensity. Do you think that will work? Any tips if I try it?

A: We love experimentation. It can make good gains great, so we say try it on for SIZE…

Let’s start by explaining the 4X method for our new readers who aren’t familiar: You pick a weight with which you can get 15 reps, but you only do 10; rest 30 to 45 seconds, then do 10 more—and so on until you complete four sets. If you get 10 reps on your last set, you add weight to that exercise at your next workout…. [Read more…]

Filed Under: X Files Tagged With: 4x method, 4x training, beyond x-rep, biotrust protein, change to gain, drop sets, free protein, free supplements, intensity techniques, mass gains, negative-accentuated, stage sets, supersets, x fade, x-centric, x-hybrid, x-hybrid techniques, x/pause

Five Pounds of New Muscle Fast

Jonathan Lawson barbell curls - 2 Tips for Unstoppable Arm Size

Q: I’ve been reading about the fascia-expansion supersets, and it makes a lot of sense. A friend of mine is using it, and he’s added five pounds of new muscle fast—in a month! He looks more ripped too, with veins everywhere. I want to try it, but I train after work at my gym, and it’s pretty crowded. I don’t think I can superset. Should I just give up on the idea of fascia expansion for now?

A: In our X-Rep Update #1 e-book we provide a solution. The key to fascia expansion and building new muscle fast is a big-pump exercise followed by a full-stretch movement. That allows you to stretch the muscle encasement, the fascia, due to elongating the muscle after it’s full of blood… [Read more…]

Filed Under: X Files Tagged With: 3d muscle building, 3d pof, 3d positions of flexion, 6-pack abs, anabolic acceleration, fascia expansion, five pounds, heavy biceps, light biceps, massthetic, massthetic arms, muscle fascia, new muscle, new muscle fast, occlusion, positions of flexion, ripped, six-pack abs, statc, static holds, stats, straight pof, supersets, x-rep update

High Reps, Supersets, and Super-Size Success (un-TORQ-ing-believable)

Q: I just started the first workouts from The Ultimate Super-Size Crash Course after reading yesterday’s newsletter. First day is in the books, and I feel like I’m ready to grow already. One complaint: TORQ hurts like a mo-fo; 30 reps is too rough. Can I do supersets instead, like two exercises for 15 reps each, no rest between? I think I could handle that. Will I get the same size and vein effects?

A: Don’t be a wuss; grit your teeth and tough it out, Gertrude. LOL! Seriously, higher-rep supersets could work, but there are two glitches that might prevent full-on success…

[Read more…]

Filed Under: X Files Tagged With: arthur jones, beta-alanine, bpa, chemicals, estrogen, growth threshold, high-reps, hormones, nautilus machines, phthalates, sarcoplasmic expansion, success, super-size, super-size crash course, supersets, target muscle, tension time, testosterone, time under tension, TORQ, triple drop

Try This Odd Mass Attack for Wide Delts and a Broad Back

One of Arnold’s favorite mass-building methods was antagonist-muscle supersets—chest/midback, bi’s/tri’s, etc.

Alternating two opposing muscle groups can do good things for anabolic drive, muscle stimulation, and even fat-burning metabolism. The problem is, it’s hard to superset in a crowded gym.

[Read more…]

Filed Under: X Files Tagged With: 4X, 4x mass method, 4x mass workout, anabolic drive, arnold, arnold schwarzenegger, broad back, delts, fat burning, finisher sets, hormones, mass attack, mass building, mass-building methods, metabolism, over-40, shoulder workout, supersets, testosterone, wide back, wide delts, wide shoulders

Time-Saving Mass Tactic: 4X Supersets

Big arm measurement - Time-Saving Mass Tactic: 4X Supersets

Q: I love the 4X Workout method. It’s opened my eyes to a new way to build mass. I notice that you guys often superset opposing muscles with 4X, like forearm extensors (top) and flexors (underside), going back and forth. Can I do that with other opposing muscle groups, like biceps and triceps to save time and get a bigger pump?

A: We addressed that question in the Q&A section of the 4X Mass Workout e-book. The answer is, opposing-muscle-group supersets work great with the 4X method—as long as the exercises don’t force you to stop your sets from cardiovascular failure as opposed to muscular exhaustion… [Read more…]

Filed Under: X Files Tagged With: 4X, 4x mass method, 4x mass workout, 4x method, 4x supersets, build mass, build muscle, failure, fatigue, iron guru, muscular exhaustion, opposing muscle groups, oxygen debt, pump, quick tip, supersets, ultimate mass tactics, Ultimate Mass Workout, vince gironda

  • 1
  • 2
  • Next Page »

:: Get the latest news and specials :: Sign Up for our Ezine!

Shopping Cart

Number of items in cart: 0

  • Your cart is empty.
  • Total: $0.00
  • Checkout

Copyright © 2022 · X-Rep.com