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Tips to Gain Muscle, Lose Fat, and Integrate Intervals

Tips to Gain Muscle, Lose Fat, and Integrate Intervals

Q: In The Ultimate Mass Workout you suggest doing the hills setting on a treadmill or interval cardio with sprints as the Ultimate Exercise for calves. Can you explain more about the interval sprinting and treadmill effects on calf training, as well as how to integrate intervals into my workouts?

A: The Ultimate Mass Workout is our first e-book, the original X-Rep manual, and after we published it, we discovered a big midrange exercise for calves you can do as part of your leg workout in the gym—knee-extension leg press calf raises…

[Read more…]

Filed Under: X Files Tagged With: calf training, gain muscle, gastrocs, integrate intervals, interval cardio, interval sprinting, lose fat, metabolism, soleus, steady-state cardio, ultimate exercise for calves, ultimate exercises, ultimate fat-to-muscle workout, Ultimate Mass Workout, x-rep manual

X-Rep Lies: Before and After Photos

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

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

Photos and Freakiness

Photos and Freakiness

Q: I saw your before and after photos from your first X-Rep year contrasted with the following year when you gained 10 more pounds of muscle [with X-hybrid techniques]. Personally, I don’t think you look better. You both look bigger, but I think your physiques are more impressive the X-Rep year.

A: Well, that’s not a question, but it’s a relevant opinion—bigger is not necessarily better. In Jonathan’s case, you are seeing his most-muscular pose, and when you gain more muscle, your physique can look more “crowded” in that pose. You could argue that his muscles are starting to look too big for his frame. Steve, on the other hand, is in a semi-relaxed pose in the X-Rep photo, and a twisting ab shot in his Beyond-X photo. He looks considerably bigger in the “after” photo, but it’s a different pose, which makes it difficult to judge.

[Read more…]

Filed Under: X Files Tagged With: aesthetics, before and after photos, Beyond X, beyond x-rep muscle building, bodybuilding, freak physique, intensity techniques, more muscle, muscular, photos, physique, sleek physique, superhero physique, Ultimate Mass Workout, X Reps, x-hybrid, x-hybrid tactics, x-hybrid techniques, x-rep routine

Muscle-Building Myths—Or Are They? (controversial muscle-building info)

Muscle-Building Myths—Or Are They? (controversial muscle-building info)

Q: I heard that close-grip bench presses can build the inner pecs. But then a pro bodybuilder said that’s false. He said no exercise can build the “inner” pecs—or “lower” biceps for that matter, and that those are muscle-building myths. Which is correct?

A: While close-grip bench presses won’t direct development to the inner-chest area, some researchers suggest that putting a muscle into elongation, or stretch, against resistance can thicken the fibers at the insertion point. For example, doing flyes for more chest beef near the sternum… [Read more…]

Filed Under: X Files Tagged With: 4x mass workout, controversial, Doug Brignole, Dr. Jacob Wilson, inner pecs, Jacob Wilson, mass building, mike westardal, Mr. America, muscle fibers, muscle growth, muscle-building, muscle-building myths, outer pecs, power-density workout, protect your family, protein synthesis, sarcomeres, self-defense, strength, tension-overload repetition quantity, TORQ, Ultimate Mass Workout, ultimate power-density workout, volitional fatigue, X Reps, x transformation

Ultimate Exercises for Mass

Ultimate Exercises for Mass

Q: I’m reading your original X-Rep e-book [The Ultimate Mass Workout], and you have the Ultimate Exercises listed for each muscle. For lats, it’s close-, parallel-grip chins. I have a hard time with chins because I weigh around 220 pounds. Can I do them on the pulldown machine instead?

A: Yes, do them on the pulldown machine for now; however, once you’re strong enough, do the chinup-bar version… [Read more…]

Filed Under: X Files Tagged With: belly fat burn, fat loss, hammer strength, leverage machines, lose fat, metabolism, myofibrils, negative resistance, positive drag, pure negatives, resistance curve, sarcoplasm, sarcoplasmic expansion, sarcoplasmic growth, size, strength, tension time, ultimate back exercise, ultimate exercises, ultimate lat exercise, Ultimate Mass Workout, weight loss, weight-stack drag, X Reps

Mass Rules: Get Huge With These Moves

Mass Rules: Get Huge With These Moves

Q: Your Positions-of-Flexion [mass-training system] has helped me get huge with a lot of new muscle over the past six months. Thank you! One question I have is with hamstrings. In both the 3D Muscle Building e-book and The Ultimate Mass Workout, you have feet-forward Smith machine squats as the best midrange hamstring exercise. Don’t my hams get plenty of midrange work when I do squats or leg presses as my midrange quad move? Can’t I just skip the Smith squats and maybe do extra sets on stiff-legged deadlifts [hamstring stretch] and leg curls [hamstring contracted]?

A: We’d like to say yes, but, to be truthful, you don’t get a lot of hamstring innervation with free-bar squats or even leg presses with your feet high on the footplate… [Read more…]

Filed Under: X Files Tagged With: 3d muscle building, adductors, back squats, biceps femoris, front squats, full-range pof, get huge, innervation, mass rules, mri, mri study, new muscle, per a. tesch, POF, positions of flexion, semitendinosus, squats vs. smith squats, testosterone, Ultimate Mass Workout, vases lateralis, vastus intermedius, vastus medialis

Time-Saving Mass Tactic: 4X Supersets

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

Ultimate Mass Workout (over-40)

Ultimate Mass Workout (over-40)

Q: I wanted to report on my progress. I’m 53 and am making the best muscle gains of my life using something you haven’t really discussed. I get bored easily, so what I do is one week I use the Over-40 STX workout [Anabolic Reload e-book] and the next week I go to the Pure-Positions STX program [Stretch Overload e-book]. I think it’s working so well because every week I am getting all three of the hypertrophy requirements but with different splits and exercise mixes. I swear my shirts are already tighter after only three weeks. Just want to thank you guys for my new gains!

A: Hmm, very interesting—and a novel approach. We usually suggest doing one of those programs for four to six weeks, then switch to the other for another four-to-six-week mass phase.

But who are we to argue? Sounds like alternating them is working off the charts for you in the over-40 muscle mass department. Exciting stuff! Now… [Read more…]

Filed Under: X Files Tagged With: 3D, anabolic reload, Brad Schoenfeld, contracted, full body, hypertrophy, mechanical tension, metabolic stress, midrange, muscle damage, over-40, POF, pure-positions, stretch, stretch overload, Ultimate Mass Workout

3-second change = Freaky muscle gains

3-second change = Freaky muscle gains

I just read Anabolic Reload in one sitting. Great! I like the idea of progression with rest/pause add-ons every few workouts. But shouldn’t there be an uptick EVERY workout so you get more freaky muscle gains each time you train?

We like the way you think—a bit obsessive-compulsive, but we can identify. LOL…  [Read more…]

Filed Under: X Files Tagged With: anabolic reload, freaky muscle gains, jerry brainum, muscle gains, muscle mass, Ultimate Mass Workout, UMW, X Reps

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