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5 Tips for More Muscle Mass

Jonathan doing Speed Reps on cable curls

Q: All the info I’ve read on full-range Positions of Flexion makes total sense. It’s a killer concept, and I’m so psyched to use it. My problem is time. Even though your POF [bodypart] routines are only about six sets, I only have time for half that [maybe 3 sets for each bodypart]. I don’t want to use only the Ultimate Exercise because I see the superiority of training the three positions for total development. Or should I try just the Ultimate Exercise for each muscle and use POF on only certain bodyparts?

A: Using the Ultimate Exercise for each bodypart in a program is one way to go. Your idea of using full POF on one or two bodyparts is a good one. Simply add one set of a stretch- and one set of a contracted-position exercise for those two muscle groups. For example, for chest, the Ultimate Exercise is decline presses… [Read more…]

Filed Under: Uncategorized Tagged With: 3d hit, 5 tips for more muscle mass, arm specialization, bodyweight training, build mass, fiber activation, full-range pof, full-range positions of flexion, growth fibers, hypertrophic, lock out, mass building, motivation, muscle mass, muscular, POF, pof workouts, positions of flexion, size surge program, static hold, tension time, time under tension, ultimate exercises, warmup sets, X Reps, x spot, x-rep partials

Double-X Overload Warmups?

Vascular forearm - 2 Easy Ways for BIG Muscle Gains

Q: I’m making some incredible progress using your Double-X Overload technique, but I wanted to let you know that I don’t just use it on my work sets. DXO works for warmup sets, too. I usually use it on at least one of my two warmup sets for the big [midrange] exercises, and I feel much stronger on my work sets. Great technique!

A: That’s a good tip. We love feedback from fellow weight trainers who think instead of just following the pack. One reason Double-X Overload (DXO) works so well on warmup sets is because of the enhanced occlusion and nervous system activation.

For those unfamiliar with DXO, it’s an X-Rep partial in the semi-stretch position between each full rep. That provides a slightly more explosive action, which has been shown to heighten nerve force (many top-level powerlifters do light, explosive sets for that very reason—it helps them lift more weight). [Read more…]

Filed Under: Uncategorized Tagged With: 3d muscle building, alpha muscle, alpha-3 specialization, beyond x-rep, blood flow blockage, bodybuilders, Double-X Overload, dxo, explosive reps, growth hormone, iso x, journal of strength conditioning research, nervous system, occlusion, powerlifters, progress, stage sets, warmup sets, warmups, x-hybrid tactics, x-rep partials

DXO Works on Warmup Sets Too

Q: I’m making some incredible progress using your Double-X Overload technique, but I wanted to let you know that I don’t just use it on my work sets. DXO works for warmup sets, too. I usually use it on at least one of my two warmup sets for the big [midrange] exercises. I feel much stronger on my work sets. Great technique!

A: That’s a good tip. We love feedback from fellow weight trainers who think instead of just following the pack. One reason DXO works so well on warmup sets is because of the enhanced occlusion and nervous system activation.

[Read more…]

Filed Under: X Files Tagged With: 3d muscle building, anabolic fasting, beyond x-rep, blood flow blockage, Double-X Overload, dxo, eat stop eat, explosive reps, fast-twitch, growth threshold, intermittent fasting, journal of strength conditioning research, nervous system, occlusion, ripped, strength, warmup sets, warmups, X Reps, x-hybrid tactics, x-rep partials

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