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How to Speed Up Your Mass Results with X-celeration

Chip Wilt age 59

Q: I’ve seen speed reps in some of your routines. What are those, and how do they work to add more mass? 

A: We call this mass tactic X-celeration, and it can pack on new mass FAST because of extra fiber activation, and it’s a technique that lends itself well to home-gym training… [Read more…]

Filed Under: X Files Tagged With: chip wilt, dormant fibers, fiber activation, finisher sets, frank rich, growth fibers, iron man magazine, mass, mass finishers, massthetic arms, myotatic reflex, size surge workout, speed reps, vascular arms, vascularity, veiny arms, x-celeration

Fast or Slow to Grow? Here’s 2 Get-Big Tactics

Q: I had your original 10-Week Size Surge book from many years ago and just picked up the Size Surge 2.0 e-book. Thanks for revising it to include 4X training! I’m 45 now with a lot of joint damage from heavy “lifting,” if you want to call it that. So your [moderate-weight] 4X method is perfect and has me making new muscle gains. Thank you! My question concerns the “finisher” set you recommend in one of the workouts. Do you think pure-negative or negative-accentuated sets are better?

A: For the uninitiated, the Size Surge 2.0 e-book has a few new workouts compared to the original, including an alternate Phase 2 routine that’s Positions of Flexion with a few heavy sets, 4X work, AND a one-exercise mass finisher using an intensity method… [Read more…]

Filed Under: X Files Tagged With: 10-week Size Surge, Dr. Dimitrios Stamou, eat the fat off, fast reps, Harvard research, intensity tactics, muscle size, myofibrillar growth, negative-accentuated, negatives, pure negatives, ripped muscle, Size Surge, slow reps, slow-mo, tension time, x-celeration, x-centric

Warp-Speed Mass Gains: Old Trick, New Twist

Q: I use Pre-Ex 3X supersets a lot when I can. Removing the weak-link muscle makes so much sense as a way to make the compound exercise more targeted and work harder. The look of my physique has completely changed these with new vascularity since adding these. I recently saw a mention of doing the second exercise in the superset in speed style. Does that work well? I’d love more new veins and size.

A: Yes, for many muscle groups Pre-Ex makes a lot of sense. For example, isolating your chest with cable flyes first, and then immediately moving to dumbbell bench presses helps even out the strength of the now pre-fatigued pecs with your fresh triceps… [Read more…]

Filed Under: X Files Tagged With: anabolic fasting, brad pilon, eat stop eat, get ripped, mass gains, old trick, physique, pre-ex, pre-ex 3x, pre-fatigue, ripped, speed reps, vascularity, x-celeration

Fast Moves to Get You Huge?

Steve spotting Jonathan on DB shoulder presses - Fast Moves to Get You Huge?

Q: I was reading one of your newsletters I saved, and you were talking about how bad it was to see people using fast moves with ballistic reps in the gym. But I’m pretty sure I’ve seen you guys recommend fast reps recently. What’s the deal—are they good or bad?

A: There is research showing that a faster tempo can help engage more fast-twitch growth fibers; however, our speed, or X-celeration, method is not throwing the weights… [Read more…]

Filed Under: X Files Tagged With: anabolic hormone reset, anabolic hormones, ballistic reps, build muscle, downward-progression, dp 4x, fast moves, fast reps, fast-twitch fibers, get huge, growth fibers, jordon williamson, melt fat, plyometrics, power tempo, progressive-speed 4x, speed reps, speed set, super-size crash course, x-celeration

Take Your Pick to Get BIG Quick—2 Ways to Grow

Squats (top position with ripped abs) - Take Your Pick to Get BIG Quick—2 Ways to Grow

Q: I’m reading the Super-Size e-book. Jordon’s 18-pound muscle gain is inspiring and a great story, but I’m 45 years old. He’s in his teens. I don’t think I can train heavy even at every other workout the way he did. Should I try it, even at my age? I got great gains with The Anabolic After-40 Muscle-Size Manual, but this one has me intrigued to see if I can get big during my next training phase.

A: Well, glad you’re immersed in and inspired by The Super-Size Crash Course, but you should keep reading. Chapter 6 lays out a great alternate Phase 1 program—without heavy pyramids… [Read more…]

Filed Under: X Files Tagged With: anabolic after 40, density, downward-progression, dp 4x, gains, get big, get big quick, growth fibers, growth threshold, heavy pyramids, jordon williamson, pof pyramids, Power, power pyramids, progressive-speed, ps 4x, split-positions workout, super-size, super-size crash course, train heavy, ways to grow, x-celeration

Triple-Threat Mass-Building Sets (use with caution)

Jordon Williamson before and after - Triple-Threat Mass-Building Sets (use with caution)

Q: I’ve been training for about 20 years now (I’m 44), and I am getting my 14-year-old son into it. He’s been working out about four months, breaking in, but I still do NOT want him to go “heavy.” I have him using your 4X method, which is great at his stage. I was thinking about the Progressive-Speed 4X version as well, specifically the speed set in order to help build the power fibers. Is that a good idea at his age, or should he use with caution?

A: First, what you have him doing now is perfect. Moderate-weight growth-threshold 4X is fantastic for young teens getting into lifting. Heavy weights may damage young joints early on, so it’s a good idea to get neophytes gradually acclimated… [Read more…]

Filed Under: X Files Tagged With: 4X, 4x method, breaking in, downward-progression 4x, dp 4x, growth threshold, heavy pyramids, heavy training, jordon williamson, mass building, power fibers, progressive-speed 4x, ps 4x, super-size crash course, teenage trainees, TORQ, training for teenagers, use with caution, x-celeration, x-centric

Last-Set Roulette for new Freak on Your Physique

JL Speed Curls - Last-Set Roulette for new Freak on Your Physique

Many bodybuilders embrace our change-to-gain hypertrophy concept. They just aren’t exactly sure how to apply it. 

Do they change exercises, change intensity methods, or what?

Well, there’s a way to jack some major growth at every workout, and it’s simple to apply on only one set. We call it Last-Set Roulette. [Read more…]

Filed Under: X Files Tagged With: anabolic reload, Beyond X, beyond x-rep, biceps, cable curls, curls, dxo, freak physique, hypertrophy, last-set roulette, physique, speed reps, X Reps, x-celeration, x-centric, x-only

Speed-Stretch for Ultimate Mass?

Jonathan Lawson overhead DB triceps extensions top - Speed-Stretch for Ultimate Mass?

Q: I’ve been using a drop on my last set, and I do speed reps on that lighter drop. It works great for finishing an exercise, but I’m wondering if I should do it on stretch-position movements, like stiff-legged deadlifts for hamstrings or overhead extensions for triceps? It seems like the proven anabolic effects of stretch with the fiber shock of speed reps would be an excellent mass combo.

A: X-celeration, or speed, sets are much more dangerous with stretch-position exercises because the target muscle is fully elongated. That said, we do use it from time to time, but not with a 1.5-second-per-rep tempo. It’s more like a 1/1 or even 1/2—lift in one second and lower in one or two seconds. [Read more…]

Filed Under: X Files Tagged With: anabolic, anabolic effects, anabolic workouts, Charles Poliquin, dave ruel, drop sets, exceleration, fast-twitch, fat loss, fiber shock, finishing exercise, growth fibers, hypertrophy, karine losier, mass methods, max-muscle x-pansion, metabolic cooking, MMX, mmx fast mega-mass workouts, mmx method, nutrition, positions of flexion, progressive-speed, rep tempo, speed reps, speed-stretch, supersets, supplement guide, target muscle, tempo variation, X-cel, x-celeration

Study: Fast Reps for More Mass? (Plus the 8-10-8 Method)

Jonathan Lawson speed reps - Study: Fast Reps for More Mass? (Plus the 8-10-8 Method)

It’s always interesting to see studies that come out on muscle activation with varying protocols. One of particular interest is from the National Strength & Conditioning Association [May 29, ’15]…

It compared two protocol, but with the same time under tension and load, 60 percent of 1-rep max. The exercise was Smith-machine bench presses, and the subjects were experienced resistance trainers… [Read more…]

Filed Under: X Files Tagged With: 8-10-8 method, blood concentration, blood lactate concentration, change to gain, fast reps, growth response, hypertrophic response, hypertrophy, lactic acid, max-muscle expansion, metabolic response, mini workouts, MMX, mmx fast mega-mass workouts, muscle activation, na, national strength & conditioning association, negative-accentuated, neuromuscular response, positions of felxion, progressive-speed, rep cadence, rep temp, rick kaselj, sequential flow method, slow-twitch, speed reps, study, supersets, tension time, tight hips, time under tension, training protocols, x-celeration

Speed Reps or Slow-Mo to Grow?

Q: I’ve been getting amazing muscle-size gains with Progressive-Speed 4X [included in The Super-Size Crash Course]. Should I do more speed reps or more X-centric slow-mo reps to get the best mass results? I want to grow as fast as possible.

A: Don’t we all—but it’s hard to say which is best, as both styles trigger specific hypertrophy results. For the uninitiated… [Read more…]

Filed Under: X Files Tagged With: atp, Charles Poliquin, creatine, glycogen, hypertrophy, krebs cyle, metabolic adaptions, pfk, phosporylase, Pierre Roy, progressive-speed, slow-mo, speed lifting, speed reps, super-size crash course, x-celeration, x-centric

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