X-REP.COM

Dedicated to Your Physical Transformation

Arnold’s X-Rep Mass Connection

Q: In the description of your new e-book [The X-traordinary X-Rep Workout], you mention that Arnold used X Reps. How is that even possible? He was training [at his peak] way back in the 1970s, and X Reps didn’t come around till the 2000s. What’s the deal?

A: We coined the X-Rep term about fifteen years ago, but partial-rep training has been around for ages in various forms. What we did was take the most recent research on semi-stretch-point fiber activation and zero in on the BEST spot on the stroke for end-of-set partials, or X Reps…

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Super Density for Massive Muscularity

Q: I read that [Fat-to-Muscle] negative-accentuated sets [one second up and six seconds down on every rep] works well as a Density method. I’m using the Basic Power-Density Mass Workout, one Ultimate Exercise for each muscle, and was thinking about doing a power pyramid first, and then for density, I’d do a drop set on the last heavy set. I’d drop to a negative-accentuated set. Is that a good plan?

A: We really like it when bodybuilders think and create innovative combos. In this case, however, there’s a problem, as we’ll explain—but we’ve got a better size-building solution.

To clarify your progression suggestion, let’s apply it to a specific exercise. Say you’re doing incline presses…

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6 Ways to Get Bigger Right Now

Q: I just want to get bigger as quickly as possible? I’d settle for looking like your before pictures at the X-Rep site. I’m working out four days a week on a basic routine with mostly compound exercises. Do you have any tips on ways to get bigger right now?

A: It takes time to pack on mass; however, most trainees can do better than they’re doing and double or perhaps triple their progress. Here are 6 ways to get bigger “right now.”

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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.

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Workout Density for Muscle Immensity

Q: I’ve been intrigued by your explanation of workout density being the reason your 10×10 program builds mass. Do you think that’s the reason drop sets are also so effective?

A: Workout density is Vince Gironda’s term to express getting more work done in a given time frame. For example, most trainees do a set, rest for two to three minutes, do another set, and so on. In 10 minutes you only do two or three sets…

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The I-Hate-Squats Workout

Q: I’m so frustrated. I constantly hear and read bodybuilders saying that you have to do free-bar squats to get big. You even put squats as the Ultimate Exercise for quads in your Ultimate Mass Workout e-book. It’s supposedly the best quad exercise and also stimulates overall mass gains. But I always get hurt when I squat heavy. My lower back craters, and I’m tired of it. Can’t I just use leg presses instead?

A: Some trainees simply aren’t built for free-bar squats. Because of leverage factors—usually long legs, the upper body pitches forward, which can put the lower back at risk. Heavy weights also compress the vertebrae. (Is it really beneficial to have 500 pounds sitting on your shoulders pushing down on your spine? Hmm.)

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The Best Workout Program for Building Muscle

Q: I just want the best workout program for building muscle. Please simplify all the rhetoric and just tell me which one is the absolute best.

A: That’s easy. There is no best routine. It’s the nature of how the human body adapts. We always say it takes change to trigger bigger gains, and some experts suggest that the body is fully adapted after only four workouts.

That’s the reason our own programs are constantly evolving—a new exercise, a new X-hybrid tactic, a drop set, etc. And after 10 weeks or so, we often move to a new program from one of our e-books (Jonathan recently went all the way back to our first X-Rep transformation program, with a few new alterations).

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Three-Pound Muscle Gain After Only One Workout?!

Q: In your X-Rep Update #1 e-book you discuss a study that produced a three-pound muscle gain after only one workout with static-contraction sets. Do you think that’s true, that much muscle after only one workout? And if so, should I do most of my sets just holding the weight statically?

A: The researchers used the most sophisticated body-composition-measuring device available at the time, known as a BodPod, so we have no reason to doubt their results. Subjects did a full-body workout that consisted mostly of one static-contraction set for each muscle and then rested for 14 days. Most gained muscle, and one subject packed on an amazing three pounds of muscle from that one workout, but…

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X Reps and the Fat-to-Muscle Hustle

Q: I read your last e-zine on fat-to-muscle tips with great interest. I added your recommendations to my training immediately. My question is, What about X Reps? Do they help? Should I add those in as well?

A: Yes, X Reps are excellent for a faster fat-to-muscle hustle. For the uninitiated, X Reps are eight-inch partials that you add onto a set after you hit exhaustion. You do those end-of-set partials at the point on the stroke at which the target muscle is somewhat stretched—for example, near the bottom of an incline press, bench press, or chinup…

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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.)

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