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Six Pounds of Muscle in Only a Month

Q: I’m using the 3-way split in the basic program listed in the X-traordinary X-Rep Workout e-book. I’ve added about six pounds of muscle in only a month! My arms are larger than they’ve ever been, but I’m not really happy with my legs. I’m working legs only once a week on Tuesdays, with the other two upper-body workouts alternating on Monday, Thursday, and Friday. Should I add some leg work somewhere?

A: That’s one of the best bodypart splits you can use for mass, as there’s very little overlap and optimal muscle recovery AND systemic recuperation. So keep the X-traordinary X-Rep Workout split as you’re doing it—with legs only on Tuesday. The fix is, every other week, when back day lands on a Friday, add in deadlifts for some residual leg work—like this: [Read more…]

Are X Reps More Power or Density?

Q: I totally get the idea of Power-Density for more muscle size, and I notice that some of the top bodybuilders use that type of mix. I’m not sure how X Reps fit in, though. Is a set with X Reps more power or density? And why are they so great? Aren’t they just a few short-range movements at the end of a set?

A: Considering the studies that show the biggest bodybuilders’ muscles are jam-packed with type 2A fibers, the ones with both power and endurance (density) capabilities, all bodybuilders should be using both types of sets (and X Reps can help, as you’ll see). [Read more…]

She Won’t Touch the Weights

Q: I bought myself and my wife gym memberships, and I started on your Quick-Start Muscle Building program. I’m getting good results already, but my wife will only do aerobics classes. She won’t touch the weights because she says she doesn’t want big muscles. What can I tell her? She’s more concerned with losing fat.

A: If she won’t touch the weights for fear of building too much muscle, tell her not to worry. That attitude is from the dark ages. A little more muscle will actually help her look better and get leaner faster. In fact, most medical doctors now suggest that their patients, male and female, lift weights—and many say that lifting is more important than cardio. Here’s a quote from our X-treme Lean e-book that may help convince your wife:

Many women think ‘muscle’ is a dirty word. Not true. It gives the female body a metabolic boost and more curves in the right places. Women don’t have to be concerned with building too much muscle thanks to their female hormone balance—more estrogen, very little testosterone. Women should train just as hard as men do, using weight training to sculpt their bodies.

The overly muscled women bodybuilders take male hormones to get that way. If your wife isn’t taking those, she doesn’t have to worry. She can use weight training followed by some cardio to transform her body quickly, as Becky Holman, Steve’s wife, did…

Becky Holman before, during and after X-treme Lean

Show your wife those photos and emphasize that Becky trained to build muscle first and foremost—and it worked fast, boosting her metabolism through the roof! It’s done wonders for men too, so you may want to consider her direct/indirect POF workouts [on pages 50-52 in X-treme Lean] as your next step after the Quick-Start program.

Till next time, train hard—and smart—for BIG results.

—Steve Holman and Jonathan Lawson
www.X-Rep.com

Over-40 or struggling with T levels?
You Need This!

One of the most interesting read-me pages on Testosterone and other muscle-building hormones we’ve seen is The Truth About Testosterone.

It even talks about a fruit, a specific part, that can up your T naturally. Cranking up your testosterone will not only get you jacked in the gym, but in the bedroom too—not to mention help rip up your midsection as it ignites fat burning. If that interests you, there’s more from our colleague and registered dietician, HERE.

Are Behind-the-Neck Pulldowns Safe?

Q: I’m in the first phase of the Size Surge Workout, and it’s incredible! I’ve already gained 4 pounds in three weeks. That’s more than I’ve gained in the past year. I’m super psyched for the next step, so I was looking over phase 2 and noticed behind-the-neck pulldowns. I’ve read those are dangerous. Can I substitute something else?

A: Behind-the-neck pulldowns should be safe for most trainees in the phase 2 Size Surge program because of 3 reasons: [Read more…]

X-infused Size Surge

Q: First, thank you for the Size Surge Workout program. I’ve gained seven solid pounds on it, and I’m not done yet. I may get 10 pounds after it’s all over. My question is, Can I do it again right away? I’ve read some of your other X-Rep e-books and would like to try an X-infused Size Surge the second time around to make it more intense and add more mass. Any suggestions in that area?

A: In our 3D Muscle Building e-book, we analyze Jonathan’s Size Surge program and retool the phase 1 workouts with X Reps on the appropriate exercises as well as multi-rep rest/pause and drop sets, so an X-infused Size Surge program already exists for you to easily follow. [Read more…]

Etch In Your Abs as You Pack On Muscle

Q: I just got Jonathan’s Size Surge e-book, and it looks great. I’m ready to try it. My problem is that I still need to lose some fat. I also have the X-centric Mass Workout, and that e-book says that negative-accentuated sets can help get rid of bodyfat. Can I do the Size Surge program, but instead of 2 all-out sets per exercise, do one of those sets in NA style for more fat burning? I really want to see my abs.

A: For those not familiar, negative-accentuated sets have you use one second on the positive stroke and six seconds on the negative. So on bench presses, you would lower to your chest in six seconds, then fire the bar off your chest to the arm’s-extended position in one second… [Read more…]

Great Gains—What now?

Q: I have about 15 years of lifting experience, and I’m also a certified personal trainer. I’ve worked out with high intensity for all of my years, but I’ve never done the type of training I’m now using with your routines. I’m currently at week 3 in the 3D Power Pyramid [from the Freak-Physique e-book]. Great gains so far! I run each routine for six weeks, and once I finish the Power Pyramid, I want to move to The Ultimate Power-Density Mass Workout. I love each program so far, and I push myself each and every workout. Is it okay if I go from workout to workout, or should I do something less intense between them? So far, I don’t feel overtrained. What’s your advice?

A: Thanks for the question and your confidence in our programs. First realize that overtraining is cumulative, so we suggest that you use the first week of each new program as a break-in period… [Read more…]

Pyramid Power: Secret to Mega Mass and Strength

Q: I just got The Ultimate Power-Density Mass Workout and The X-traordinary X-Rep Workout. Tremendous. I’ve already read them both twice. Undoubtedly the best bodybuilding info I’ve ever seen. I noticed that in the programs in both e-books, you rely a lot on pyramiding the weight on the compound exercises. Is that better than just using the same poundage on all work sets and going to exhaustion?

A: With the type of training we list in those e-books, we believe adding weight to each work set so that the rep count decreases—9, 7, 5, for instance—is ideal to build BOTH mega mass and strength for three reasons… [Read more…]

Tips for More Muscle Now

Q: I want to thank you both. I’m from Italy, 178 cm tall, and my weight now is 68 Kg (150 pounds). At the beginning of April, my weight was only 62 Kg (136 pounds). My increase in muscular mass, almost 15 pounds, is due to you. Before your training methods, I tried so many others, but with no results. The program that worked is the 10-week Size Surge [that Jonathan used to gain 20 pounds of muscle, listed in 3D Muscle Building]. I’d like to improve my muscle mass to 75 Kg (165 pounds), with a particular emphasis on delts, back, and forearms. I believe forearms are very important. Can you suggest anything to increase my mass? I have most of your e-books, so I can look up any method you suggest.

A: Thank you for the complimentary e-mail. We’re glad you’re making such striking progress with one of our most popular and effective workouts, the 10-week Size Surge program that Jonathan used for his transformation. His progress photos during that mass-building experiment are very motivational. Just seeing his 10-week results can program your mind to help you pack on more muscle now… [Read more…]

Heat: The Magic Muscle Maker

Q: This is kind of an odd question, but does hot weather help make muscles grow? I’ve noticed this summer, when it’s been blazing hot outside, I make my best gains. In the winter, my gains are much slower, sometimes nonexistent. Could it be the heat?

A: It could simply be more summer-time motivation—you train harder because you want to look good at the pool, lake, or beach. It could also be leanness and darkness—being more ripped and tan makes you look bigger and better. There’s a good chance that heat and/or sunshine may have something to do with it, along with sweating. Perspiring more sheds water from under the skin, and that means more vascularity more often, which adds to your bigger, more-shredded look. But heat may be the key… [Read more…]