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3 Fat-to-Muscle Secrets to Get You Leaner and Bigger

Jonathan Lawson's abs from X-treme Lean

Q: I always get fat over the winter. Outdoor cardio is hard to do, and I hate the treadmill. Plus, I tend to miss workouts. Three days a week is about all I can handle. Should I just do that and try to starve myself more often to stay closer to lean shape?

A: The good news is, you don’t have to do cardio to burn fat; you just have to use a few key fat-to-muscle tactics, the first of which is doing some muscle damage. [Read more…]

Filed Under: X Files Tagged With: bigger, bigger and leaner, burn fat, cardio, fat burning, fat loss, fat-to-muscle, high-definition workout, home protection, leaner, muscle damage, muscle trauma, secrets, self-defense, weight loss, winter workouts, x-treme lean

Start Your Workouts With This

Deadlift - Start Your Workouts With This

Q: I’m excited! I was looking for a 3-days-per-week program to use over the winter, and I think I’ve devised a great one. I’ll use the split-positions Phase 1 workout you outline in The Ultimate Super-Size Crash Course [Chapter 6], but I’ll start each workout with either squats or deadlifts. I remember you saying how that can increase overall mass gains. What do you think?

A: That sounds like a great winter size-building program to put to the test. For the uninitiated, the program split is simple: [Read more…]

Filed Under: X Files Tagged With: 4X, anabolic primer, chris faildo, deadlifts, downward-progression 4x, dumbbell squats, Gabriel Wilson, Jacob Wilson, progressive-speed 4x, size-building program, split positions, split-positions training, squats, standard 4x, start your workouts, super-size crash course, trap bar deadlifts, winter training, winter workouts

Arnold’s Winter Training Routine

Arnold doing cheat curls - Arnold's Winter Mass-Packing Workout

Q: I want to get strong over the winter. I heard that that’s what Arnold used to do. I know that if I get strong, I will eventually get bigger, which was how the Oak did it. What’s the best workout for that?

A: First let’s get some insight into Arnold’s winter training routine. Former IRON MAN Publisher John Balik was there, often training with Arnold, and this is what he had to say about it: [Read more…]

Filed Under: X Files Tagged With: 3d muscle building, 3d pof, 3d power pyramid, arnold, arnold schwarzenegger, arnold's winter training routine, best workout, boost testosterone, gains, get bigger, hiit, iron man, john balik, john balik photo, mass building, muscle growht, p/rr/s, POF, positions of flexion, Power, power-pyramid, power/rep range/shock, pyramiding, rep range, shock, strength gains, stretch overload, testosterone, the oak, winter, winter training, winter workout, winter workouts, X Reps

Single Day of Rest: Enough for Recovery?

Jonathan Lawson before and after Size Surge - Single Day of Rest: Enough for Recovery?

Q: As a practitioner of 3D Positions-of-Flexion methodology who has seen tremendous results, I want to personally thank you for everything you both contribute to the bodybuilding community. Additionally, I had a question regarding the original 10-Week Size Surge routine that worked so well for Jonathan [who gained 20 pounds of muscle on it]. I’ve seen great results with that program, but no matter how short my rest periods are, the first POF workout (legs, chest, and triceps in Phase 2) always lasts well over an hour. Would the effects of the workout be diminished if I were to split it as follows: Day 1, Legs; Day 2, Chest, Triceps; Day 3, Back, Delts, Biceps, Abs; Day 4, Rest; Day 5, Repeat? Would the single day of rest be enough to allow my body to recover?

A: If you’re young and an above-average gainer (high recovery ability), you may be able to get good gains from that three-on/one-off split—but you must ratchet down your intensity every four to six weeks (as explained in the Phase Training section in the 3D Muscle Building e-book). It’s a lot to bite off and stick with having only a single day of rest, however. Here’s a better solution: [Read more…]

Filed Under: X Files Tagged With: 10-week Size Surge, 3d muscle building, 3d pof, 3d positions of flexion, gains, phase training, POF, positions of flexion, recovery, resutls, single day of rest, Size Surge, size surge workout, winter motivation, winter workouts

Lean-Machine Workouts: Turn Fat to Muscle 24/7

Steve Holman outside - Lean-Machine Workouts: Turn Fat to Muscle 24/7

One of the toughest parts of building your physique is staying stoked to hit the gym—and not just hit it, but power drive it over the wall every time you work out. That can be especially tough in the winter when you’re all covered up and not necessarily thinking of your lean-machine spring and summer body… [Read more…]

Filed Under: X Files Tagged With: abs, body fat, bodyfat, burn fat, cardio, constant tension, endurance, fat burning, fat-to-muscle, get lean, get ripped, intensity tactics, intensity techniques, lean-machine, lean-machine workouts, mass building, micro tears, microtears, mitochondria, occlusion, p/rr/s, pain to gain, physique, POF, pop power pyramid, positions of flexion, Power, power-pyramid, power/rep range/shock, research, ripped to the bone, spring body, stay lean, summer body, tension time, weight-room trick, winter workouts, x-hybrid tactics

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