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Get a 3-Way Rise in Size from Staged Muscle Growth

Lateral raises

Q: You’ve mentioned Stage Sets. What are those, and should I use them to get more size? Also, are Smith-machine squats a midrange exercise for quads or hamstrings in the Positions-of-Flexion mass-training system? I’ve seen it classified as both.

A: We discuss Stage Sets as one of our favorite X-hybrid techniques in Beyond X-Rep Muscle Building, along with Double-X Overload and X-Fade. We first tried Stage Sets after reading about them in one of Ellington Darden’s High-Intensity Training books back in the ’80s. So what the heck is a Stage Set? [Read more…]

Filed Under: X Files Tagged With: beyond x-rep muscle building, biotrust protein, double-x over, dxo, ellington darden, free protein, free supplements, high-intensity training, low-carb protein, stage sets, X-Fade, x-hybrid techniques

One Simple Change for New Mass Gains

Muscular torso, reverse-grip triceps push downs

Q: I love 4X training. It’s gotten me bigger than I’ve ever been, but my gains have leveled off. I’m thinking about doing the last set in stage style for more intensity. Do you think that will work? Any tips if I try it?

A: We love experimentation. It can make good gains great, so we say try it on for SIZE…

Let’s start by explaining the 4X method for our new readers who aren’t familiar: You pick a weight with which you can get 15 reps, but you only do 10; rest 30 to 45 seconds, then do 10 more—and so on until you complete four sets. If you get 10 reps on your last set, you add weight to that exercise at your next workout…. [Read more…]

Filed Under: X Files Tagged With: 4x method, 4x training, beyond x-rep, biotrust protein, change to gain, drop sets, free protein, free supplements, intensity techniques, mass gains, negative-accentuated, stage sets, supersets, x fade, x-centric, x-hybrid, x-hybrid techniques, x/pause

Solving the Big-Muscle Puzzle

Dumbell shrugs

Q: Thank you for clearing up the muscle-growth mystery for me. I always believed in going heavier and heavier to get bigger. Now I know that’s only a small part of the puzzle. Working in the 4X method, X Reps, drop sets, and even some of your high-rep TORQ sets has already gotten me bigger in just a few weeks. My question is, Do you think some people get a better size response from power training and others get more size from density [endurance] work?

A: Absolutely. As we mentioned in a previous newsletter, the BIGGEST powerlifters don’t train for sarcoplasmic (endurance fluid) expansion yet have good muscle size. That’s because they were big dudes in the first place, which may signify more myofibril-building capacity. That would explain their extraordinary strength. The myofibrils are the actin-myosin strands inside the muscle fiber that generate force, but for most trainees that’s not the key to ULTIMATE SIZE… [Read more…]

Filed Under: X Files Tagged With: 10x10, 4x method, actin, bad gas, biotrust probiotic, drop sets, ectomorphs, fat burning, force generation, free probiotics, free supplements, glycogen, hardgainers, heavy sets, mass building, mitochondria, muscle building, muscle fullness, muscle growth, myofibrillar growth, myosin, powerlifters, pro-x10, sarcoplasmic expansion, tension overload, tension time, TORQ, X Reps, x-centric, x-hybrid techniques

Stage Sets for More Muscle Mass

Jonathan Lawson incline Smith machine presses with Steve Holman Spotting - What Are Stage Sets? (Hint: They Work!)

We often look back through our ebooks for motivation and to find mass-boosting techniques we haven’t used in a while. We recently reminded ourselves about Stage Sets from our second e-book, Beyond X-Rep Muscle Building, which also discusses the X-Fade technique, Double-X Overload and X/Pause. When we first used Stage Sets and other X-hybrid techniques within the program outlined in that e-book, we each gained 10 pounds on top of our previous year’s great gains. Definitely something to add back into the mix once in a while when you have a training partner… [Read more…]

Filed Under: X Files Tagged With: 2a fibers, anabolic fasting, beyond x-rep muscle building, brad pilon, eat stop eat, fast-twitch fibers, get ripped, mass tactics, mass-boosting, more muscle mass, motivation, muscle mass, stage sets, X Reps, X-Fade, x-hybrid techniques

Double-X Overload Everything

Lawson incline flye stretch

Q: I have almost all of your e-books. They’re all great, and I reread them often for motivation and ideas. Right now I’m on The Ultimate Fat-to-Muscle Workout. Can I Double-X Overload everything stretch-related in that program? It seems like that would produce even more muscle microtrauma similar to the negative-accentuated sets on the big exercises. That should speed up my fat loss and muscle gains, right?

A: If you give a man a fish, he eats for a day; if you teach a man to fish, he eats for a lifetime. What does that have to do with your question? We’re just glad to see you taking techniques from our other e-books and applying them to your current workout. You’re learning how to “fish”—grasping the mass-building concepts and applying them when and where appropriate… [Read more…]

Filed Under: X Files Tagged With: anabolic hormones, bodyweight training, Double-X Overload, dxo, fat burning, fat loss, fiber splitting, hyperplasia, muscle microtrauma, muscle protein synthesis, myotatic reflex, stretch overload, x-hybrid, x-hybrid techniques

After-Set Stretch: Hyper-Hypertrophy Mass Tactic

Q: What do you think about stretching between sets? I’ve heard a lot of big bodybuilders do it, but I’ve seen studies that show stretching can make you weak.

A: The old study you’re referring to showed that stretching a muscle for 20 to 30 minutes before training it compromised strength. That’s a lot of stretching—and one reason we don’t do much prior to a workout-—just some range-of-motion loosening… [Read more…]

Filed Under: X Files Tagged With: anabolic, anabolic hormones, beyond x-rep, biotrust protein, bodybuilders, free protein, free supplements, home-gym routine, igf-1, intraset stretching, Jay Cutler, mechanical stress, Michael J. Rudolph, mike neveux, mr. olympia, mTOR, muscle hypertrophy, stretch, stretch overload, time under tension, tom platz, Ultimate Mass Workout, x-hybrid techniques, x-rep partials, x-rep update

Stretch to Etch Slashing Muscle Detail

Lawson incline flye stretch

Q: I’m trying to get that crisp division between my pecs. I want to be able to see the inner part of my chest muscles from the lower part all the way up to the collarbone. I do lots of cable crossovers, but I’m only seeing a bit of detail in my lower chest. Any suggestions?

A: One problem may be fat in the area. A bit of adipose covering the pecs will blur or negate any detail. You need to be fairly lean to see the chest-muscle division (cleavage) from top to bottom.

[Read more…]

Filed Under: X Files Tagged With: Beyond X, beyond x-rep, beyond x-rep muscle building, biotrust, blood flow blockage, cable crossovers, chest, chest detail, chest exercises, chest workout, dumbbell flyes, dxo, free protein, Jacob Wilson, low-carb protein, muscle detail, occlusion, pecs, static contraction, static hold, stats, stretch, stretch overload, stretch to etch, X Reps, x-hybrid techniques, x-rep partials, x-rep update

Changes at Every Workout?

Q: I remember from your old daily training blog (which I really miss) that you guys would make changes at every workout (or at least it seemed like it). Should I be doing that, or should I stick to a routine as it’s written for six weeks, then try something new? You’ve also mentioned things like “X-Fade” and “DXO” after some exercises. Do you have an e-book that explains those?

A: The frequency of change your muscles require to keep growing depends on your experience. Beginners and early intermediates don’t need change very often because they’re getting stronger as neuromuscular efficiency, or nerve force, improves. That helps to keep the muscle-growth process moving forward, so changing things every six weeks is about right.

[Read more…]

Filed Under: X Files Tagged With: advanced, beginners, belly fat burn, Beyond X, beyond x-rep muscle building, change to gain, changes at every workout, dieting advice, Double-X Overload, dxo, fat loss, fiber activation, intermediate, lose weight, max-force generation, muscle growth, nerve force, neuromuscular efficiency, ripping phase, small change for big gains, training blog, X-Fade, x-hybrid techniques, x-rep experiment, x-rep partials

The #1 Muscle-Building Mistake

It was summer 1975, and Arnold was Mr. Olympia, bodybuilding’s top dog. The muscle world was captivated by the awesome Austrian, and for good reason…

[Read more…]

Filed Under: X Files Tagged With: 3d pof, 3d positions of flexion, arnold schwarzenegger, arthur jones, austrian oak, before and after photos, beyond x-rep muscle building, bodybuilders, bodybuilding, diet, drugs, genetics, high school, motivation, muscle gains, muscle-building mistake, olympics, physique, pre-workout, pro bodybuilder, quick-start muscle building, Steve Holman, summer, X Reps, x-hybrid techniques

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

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