x-centric Archives - Page 3 of 8

Gains: 3 Pounds in 3 Weeks

Q: This is it! I started using The 10×10 Mass Workout a little while ago, and I’ve gained 3 pounds in 3 weeks, all muscle. If I keep this up, I can easily gain 20 pounds of muscle in the next few months. Thank you for showing me the best mass-building program ever.

A: While that’s not a question, we feel obligated to respond. First, we’re glad you’re making such spectacular progress with 10×10. Gaining 3 pounds in 3 weeks is very impressive, so keep using it till your gains slow down or stop… [Read more…]

Prime the Pump and Go Anabolic

Q: I’ve seen you guys talk about Mass Finishers in the past. Is that a Positions-of-Flexion term, a special exercise, or something to do with the Pope?

A: Lol. It relates to mass—as in muscle size—and you could say that it’s a “special” exercise…

We first outlined this technique in the Size Surge 2.0 e-book—in the chapter on Mass-4X training. You do it after a full-range Position-of-Flexion bodypart routine (there’s a complete sample program there for every muscle group)…

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Try These 3 Wicked Mass Tactics for New Size Now

Q: I like the idea of training quads by doing front squats supersetted with back squats. My quads get almost a pre-ex effect from the strict fronts, then my glutes get better leverage on the backs to drive my quads for more growth. But I’m not very strong on fronts and can get a lot of reps when I immediately go to back squats after. Should I just do high reps on the back squats—say 6 on the fronts and 12-15 on the backs?

A: Definitely an option—if you don’t get too breathless. When training quads with higher reps, the lungs often fail before the target muscles. That’s a problem, to a degree…

You do want the breathlessness, as that’s hypoxia that can boost metabolic/anabolic drive for new size. Here are a few other options…

[Read more…]

Top 3 In-the-Gym Fat-Burning Tricks

Q: What can I do during my workouts to get leaner right now? I have some pounds to lose, especially around my middle. My goal this year is to see abs all summer, so I want to get rid of the fat fast.

A: You may be doing some of these things already, but here are our top-3 tips to ramp up fat burning in your weight-training workouts (of course, you also have to adjust your eating to make these tricks super-effective):

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Power, Density, Intensity: Combo to Grow

Q: I got your X-centric Mass Workout. Motivating info, and I messed around with some X-centric variations in my last workouts. Enjoying the new muscle soreness. I want to start using the Direct/Indirect X-centric Mass Workout [outlined in that e-book]. It has a standard heavy pyramid on the big exercises, last set X-centric. What do you think of using downward progression 4X instead with the last set X-centric?

A: For those who don’t have the X-centric Mass Workout e-book, the workout being referred to is Positions of Flexion, with a pyramid + X-centric set on the midrange exercise, a straight set or two on the stretch move, and a 4X sequence on the contracted-position exercise.

For example, for middle-lower chest it’s…

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Legendary Mass Tactic With a Twist

Q: I really like the 4X mass method with all sets X-centric as a one-workout shocker as you’ve recommended before. You’ve also talked about 10×10, which I’ve made great gains with before, but how about the old 8×8 method that Vince Gironda used to pack muscle on his pupils with.

A: We actually discuss Vince and his 8×8 method in the very first chapter of The Ultimate 10×10 Mass Workout e-book. It’s a great method, but you need to heed Vince’s advice if you use it…

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More Muscle Mass With a Fat-Loss Blast

Q: I’ve added a lot of muscle using Pre-Ex 3X and modified pre-ex. I must commend you for coming up with it. One problem I have is with leg extensions. They hurt my knees when I do them first. Funny that squats don’t hurt me. Leg extensions are the only quad isolator. What should I do first instead?

A: We didn’t come up with pre-exhaustion. That honor goes to the late Bob Kennedy, publisher of MuscleMag…

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1 Set of 1 Exercise for More Cuts, Veins, and Size

Q: I’ve been using an X-centric set [lift in one second, lower in six] for every muscle and have noticed more cuts, veins, and I’m pretty sure more muscle size. I usually use it on the last set of a 4X sequence, but I’ve heard it’s better on the first set to get more of a warmup. Which is better, the X-centric set on the first or last set of 4X?

A: In a previous newsletter, we outlined how to use an X-centric set on the last set of a 4X sequence with The Ultimate Fat-to-Muscle Workout. We showed a lat routine with 4X on the first exercise.

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Size and Shreds Now: Jacked Fat-to-Muscle Workout

Q: I know that the short rests between sets with 4X get your fat burning jacked with growth hormone. How can I use 4X in The Ultimate Fat-to-Muscle Workout for a double-whammy? Where would you suggest I put it, or should I use it at all?

A: The Ultimate Fat-to-Muscle Workout has you train each muscle group only once a week. That’s because you use heavy sets as well as X-centric and high reps for more fiber microtrauma—which encourages fat burning as well as muscle-fiber remodeling…

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Go Slow to Grow and Burn Fat

Q: I got your Quick-Start Muscle-Building Guide because I haven’t lifted in a few years. Fantastic info and it’s already working for me. On some exercises, you suggest lifting in 3 seconds and lower in 3 to help improve nerve force for strength. I’ve seen in many of your emails that you sometimes lift in 1 second and lower in 6. Should I try that? I think you said it helps burn fat, and I would love to see my abs sooner rather than later.

A: Lifting in 1 second and lowering in 6 is what we call X-centric, or Negative-Accentuated, training. It is a great FAT BURNER as well as MUSCLE BUILDER, but you shouldn’t use it just yet (more on why in a moment).

[Read more…]