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2 Techniques to Transform Your Physique

Steve Holman before and after, 15 years old and 50 years old

Q: I’m 42 years old, on the thin side, and have been training for several years. I want to know if I’ll overtrain by taking my work sets to failure and then adding X-Rep partials to the end. Some experts seem say it will cause burnout and that you have to be juiced to stand that style of training. I’m natural, so I wonder how it would affect me. I want to buy your new X-Rep Update #1 ebook, but I don’t want the program and methods to be too much for me to handle.

A: Steve is over 60 years old and still making great gains with X Reps and X-hybrid tactics. He’s been thin all his life—his starting bodyweight was less than 120 pounds; however, with 3D Positions of Flexion training he restructured his physique—and by adding X Reps and X-hybrid techniques in his 40s, his muscles have gotten bigger and better (no steroids)… [Read more…]

Filed Under: X Files Tagged With: heavy/light, intensity, natural bodyguilding, overtraining, phase training, physique, pump, recovery, size principle of muscle fiber recruitment, subfailure, transformation, X Reps, x-hybrid techniques, x-rep partials

Progressive-Shock Size-Surge Tips

Jonathan Lawson demonstrating midrange, stretch, and contracted positions for biceps

Q: I’m astounded by Jonathan’s Size Surge transformation in only 10 weeks. His arms got huge, and he said his gains really took off during the second phase when he started using Positions of Flexion. I was thinking that I should do POF for arms in phase 1 too. Like for biceps, he has two sets of barbell curls and two sets of concentration curls. Wouldn’t I make better gains if I did two sets of barbell curls followed by one set of incline curls [for stretch] then one set of concentration curls? That’s the same number of sets, but now it’s full-range POF. I could do the same for triceps too.

A: That sounds like a good plan—at least until you realize one reason phase 2 in the Size Surge program works so well is because the muscles get a progressive-shock size effect when you shift to full-range training for the last four weeks. In other words, you force more growth adaptation to happen when you add stretch-position exercises like incline curls for biceps and overhead extensions for triceps at week 7… [Read more…]

Filed Under: X Files Tagged With: adaption, arm exercises, arm workouts, big arms, crash course, full-range positions of flexion, hormones, jonathan lawson, phase 1, phase 2, progressive-shock, size effects, Size Surge, size surge program, testosterone, testosterone production, testosterone replacement therapy, tips, transformation, trt

Before and After Photos—10 Pounds of New Muscle

Jonathan Lawson incline Smith machine presses with Steve Holman Spotting - What Are Stage Sets? (Hint: They Work!)

Q: Your before and after photos at the X-Rep site are impressive and, to be frank, almost unbelievable. You say that the next year after those were taken, you gained another 10 pounds of muscle. What exactly do you attribute those new gains to? They’re almost unbelievable considering you were both advanced and supposedly drug-free?

A: “Supposedely” drug-free? Thank you! We always take an anabolic-steroid accusation as a compliment. We totally understand the doubt, considering how tough it is to build muscle, especially 10 pounds of it. We often think of the late Mike Mentzer, former pro bodybuilder and high-intensity advocate, who often suggested imagining 10 pounds of ground hamburger piled on a table. That’s a lot of meat… [Read more…]

Filed Under: X Files Tagged With: 10 pounds of muscle, anabolic, anabolic fasting, anabolic steroids, before and after photos, drug-free, eat stop eat, get ripped, high-intensity training, intensity tactics, intensity techniques, mike mentzer, new gains, pro bodybuilder, stage sets, steroids, too big, transformation, x fade, x/pause

Moment of Bodybuilding Zen 33: Frank Zane Before and After

To be fair, the Frank Zane before picture on the left was taken after a few years of training. And you can see his genetic predisposition for bodybuilding. Heck, many guys at our gyms would kill to look like his “before” pic. LOL. [Read more…]

Filed Under: X Files Tagged With: 3d muscle building, after-40, before and after, biotrust protein, bodybuilding zen, frank zane, Frank Zane before, free protein, free supplements, genetics, low-carb protein, mechanical tension, metabolic stress, muscle damage, physique, transformation

Mr. America’s Mass-Building Plan

Q: I just got The Power-Density Mass Workout 2.0, and [Mr. America] Doug Brignole’s one-exercise-per-muscle training is interesting, to say the least. And his interview [Chapter 4] makes a lot of good points for high-rep sets.

A: Yes, his “Super TORQ” method can rack up some impressive gains. It helped Doug get into the best shape of his long bodybuilding career, and he won the Muscle Beach International Over 50 competition while using that routine (see photo below).

[Read more…]

Filed Under: Uncategorized Tagged With: 4X, best exercises, Doug Brignole, drop sets, gains, mass building, Mr. America, Mr. America's Mass-Building Plan, one exercise per muscle, over 50, power-density mass workout, size, Super TORQ, tension-overload repetition quantity, testosterone, transformation, Truth About Testosterone

Mass-in-a-Flash Transformation: How to Get Explosive Growth

Q: Okay, your before and after photos at X-Rep.com are unreal. I can’t believe you made those changes in only one month, and my friends say you used drugs. What’s the truth? How did you do it, what kind of training did you do, and were drugs involved? Please be honest.

A: Trust us, no drugs were involved. Truth: Jonathan is a drug-free for life bodybuilder and Steve experimented with 5 milligrams of Dianabol once a day back in his early 20s—but after three weeks of dreams that his liver would explode, he stopped. BTW, he saw no visual improvement during those 3 weeks on that dosage.

[Read more…]

Filed Under: X Files Tagged With: 2a fibers, before and after photos, belly fat burn, dianabol, drug-free, drugs, explosive growth, fat loss, hormone trick, hormones, hypertrophy, intensity, mass, mass building, mass gains, mike neveux, muscle fibers, muscle-building, myofibrillar expansion, myofibrillar growth, partial reps, sarcoplasm, sarcoplasmic fluid, strength, supplements, tension time, testosterone, time under tension, transformation, Ultimate Mass Workout, X Reps, x-rep program

Make this single change to sky-rocket your gains

Q: I remember reading in some of your previous e-mails that you talked about how some of the bodybuilders of the past added a lot of muscle fast, like 10 to 20 pounds in a month. Is high-rep leg work really that powerful? I’m wondering if I should try it.

A: You’re referring to the 20-rep squat results that some of the early bodybuilders got. For example…

[Read more…]

Filed Under: X Files Tagged With: 100 pounds in one year, 20-rep squats, 30 pounds in one month, 50 pounds in one year, 50 pounds of muscle, anabolic, bodybuilders, bodyweight training, bodyweight workout, change, change to gain, freak-physique workout, gains, hardgainer, high-rep leg workout, high-rep sets, high-rep squats, iron man magazine, j.c. hise, leg workout, mark berry, metabolic, metabolic squat, muscle size, muscle-building, muscle-protein synthesis, overtraining, peary radar, physique, steroids, testosterone, transformation

The Truth About Losing Fat and Gaining Muscle

Q: From all I’ve read and experienced, losing bodyfat is all about reducing calories. If you take in fewer calories than you burn every day, you lose weight; if you take in more calories than you burn each day, you gain weight. To me, that means The Ultimate Fat-to-Muscle Workout has to require reduced calories or it can’t work. But then there’s nothing left to build muscle. I’d really like to know the truth about losing fat and gaining muscle. Comments?

A: Your energy equation is exactly why the Fat-to-Muscle program works. It can create a fat-burning calorie deficit, but not by forcing you to run extra miles every day; it stokes your metabolism so you use more energy, or fat, even at rest…

[Read more…]

Filed Under: Uncategorized Tagged With: bodyfat, brad pilon, build muscle, burn fat, calories, eat stop eat, energy, fat burning, fat loss, fat-to-muscle workout, gaining muscle, intermittent fasting, intermittent fasting guide, losing fat, metabolic drive, metabolic momentum, metabolism, microtears, muscle damage, muscle gains, muscle trauma, muscular growth, negatives, physique, the truth about losing fat and gaining muscle., transformation, ultimate fat-to-muscle workout, weight loss

X-Rep Lies: Before and After Photos

Q: The before and after photos at your X-Rep site are pretty unbelievable. I mean, come on, four weeks to get those changes? You must’ve either lied about the time it took or manipulated the photos. You should be ashamed of yourselves. There’s too much of that deceptive crap on the Internet.

A: Ashamed? Actually, we’re very proud. Those photos are 100 percent authentic and accurate—no photo alterations, no steroids, and they were taken about four weeks apart. (The key technique that made it happen and a step-by-step how-to is coming up.)

[Read more…]

Filed Under: Uncategorized Tagged With: 10 pounds of muscle, before and after photos, before and afters, bodyweight training, bodyweight workout, Double-X Overload, efficiency-of-effort, fiber recruitment, gains, hypertrophy, Jacob Wilson, jonathan lawson, max-force generation, muscle fibers, muscle growth, photo shoot, positive failure, results, ripped, sarcomeres, steroids, Steve Holman, training experiments, training experts, transformation, Ultimate Mass Workout, X Reps, X-Fade, x-hybrid techniques, x-rep lies, x-rep partials

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

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