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What Happened to Size Surge?

Jonathan Lawson's back, before and after

Q: I was on your newsletter list back when you guys were kicking butt at Iron Man and released the Size Surge program as an e-book, but life caught up with me and I unsubscribed for a while. You guys used to be all high about the Size Surge Workout, but since I rejoined your X team a while back, it seems like you rarely mention it anymore. What’s the deal—what happened to Size Surge? I was thinking about getting on it, but if it’s off your radar, maybe it’s no longer a good option?

A: What happened to Size Surge, you ask? Nothing… It’s still a great for most trainees during their winter mass-building phases. The 10-week program is built around big, basic exercises with plenty of power sets, muscle trauma, and lots of recovery time. That style of training works optimally when you’re not restricting calories—bad-ass bulk building at its best. [See Jonathan’s before and after photos from the first Size Surge experiment on the Size Surge page.] [Read more…]

Filed Under: X Files Tagged With: diet, mass building, mass gaining, mass gains, size building, Size Surge, x-treme lean

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

Moment of Bodybuilding Zen 77: Frank Zane’s Greatest Shot?

Frank Zane in a "relaxed" pose

Frank Zane wasn’t the biggest bodybuilder of his era by any stretch. He competed and won the Mr. Olympia weighing around 190 at 5’9”. And 40 years later, his physique is still considered an ultimate ideal by the many…

His secret was that he always came in super-crisp with delineated abs. In fact, his abs stood out in bold relief even when he was standing relaxed, as in this photo. [Read more…]

Filed Under: X Files Tagged With: aesthetics, anabolic reload package, big arms, bodybuilding zen, frank rich, frank zane, massthetic arms, mr. olympia, phyique, proportions, symmetrical, symmetry, vascular arms, vascularity, veiny arms, x-treme lean

Moment of Bodybuilding Zen 70: Frank Zane Work of Art

Frank Zane flexing his biceps in a stuidio

This shot of three-time Mr. Olympia Frank Zane shows him in the studio hitting a classic biceps shot. His physique was a true work of art… [Read more…]

Filed Under: X Blog Tagged With: anabolic reload package, bodybuilding zen, bodyweight training, classic physique, frank zane, mr. olympia, physique, proportion, ripped, symmetry, x-treme lean

How to Cheat on Cheat Day

Q: First I want to thank you for creating your X-treme Lean e-book. What a bargain for so much great information! I’m already starting to see lines in my abs after applying many of your suggestions for only a few weeks. One question: You call for at least one so-called cheat day a week. Do I have to eat junk food on those days?

A: Despite the term ” cheat day “, no, you don’t have to eat junk food. In fact, for those who have trouble controlling the amount of junk they eat once they get a taste, it’s best to steer clear. Those addictive-personality types will binge and undo a lot of the fat-loss progress they may have already achieved. [Read more…]

Filed Under: X Files Tagged With: abs, beach body, calories, carbs, cheat day, fat loss, junk food, metabolism, physique, protein, summer body, testosterone, testosterone replacement therapy, trt, x-treme lean

The Squeeze Technique for a Massive Physique

Contracted leg extensions

Q: A friend of mine used to compete in bodybuilding contests, and he swears that practicing his posing improved his muscle size and shape. I think it was all in his mind. There’s no resistance when you flex, so it couldn’t build more muscle. I think he believes it did because he just happened to be getting more and more ripped from dieting and training, which made him look better every time he practiced posing. What do you think?

A: Yes, as you get more and more ripped, you’ll definitely look bigger, even as your bodyweight drops. A fat-free physique creates the illusion of mass, as you can see from the photos below of Jonathan from our X-treme Lean e-book. Nevertheless, you’re friend is also right… [Read more…]

Filed Under: X Files Tagged With: 4x training, blood flow blockage, bodybuilding, fatigue, flexing, look bigger, massive physique, mike westerdal, occlusion, physique, positions of flexion, protect your family, ripped, sarcoplasm, sarcoplasmic expansion, self defense, squeeze technique, x-centric training, x-treme lean

Moment of Bodybuilding Zen 62: Frank Zane Gut Vacuum

Frank Zane's vacuum pose

This shot of three-time Mr. Olympia Frank Zane shows him hitting a classic stomach-vacuum pose. Amazing… [Read more…]

Filed Under: X Files Tagged With: anabolic reload, arnold, biotrst, bodybuilding zen, classic physique, frank zane, free protein, free supplements, mike mentzer, mr. olympia, physique, ripped, transverse abdominis, vacuum pose, x-treme lean

Interval Cardio to Burn More Fat

Q: I’ve heard it brought up a few times by others recently, and I remember from your old daily training blog that you guys sometimes use interval cardio to burn more fat. What is that and how should I use it?

A: There are surprising facts about using interval cardio to burn more fat, but before we get to those, let’s explain interval cardio on a running track. To do interval training, you sprint the straightaways all out and walk the curves. Another good example is running stairs—you run up for intensity and coast down. In other words, you alternate high-intensity bursts with lower-intensity activity.
[Read more…]

Filed Under: X Files Tagged With: aerobic, anaerobic, biotrust protein, burn fat, fast-twitch, fast-twitch fibers, fat burning, fat loss, free protein, free supplements, intensity, interval cardio, interval training, triple-shred, weight loss, x-treme lean

3 Shocking Fat-Burning Facts

Steve Holman outside

It’s the time of year when body-conscious folks are working to look their best for summer. A flat belly is great, and etched abs can really grab attention—but there’s nothing like phenomenal abdominals WITH overall muscularity and rugged rippedness.

The problem is, most people fail to even get to the first level—a flat, no-fat midsection. Why? It usually has something to do with the following 3 fat-burning facts you should be aware of. Knowing these will help you succeed in exiting the Chub Club and joining the Buff Brigade… [Read more…]

Filed Under: X Files Tagged With: abs, basal metabolic rate, beach body, biotrust p, biotrust protein, BMR, calories, carbohydrates, cardio, casein, Dr. Doug McGuff, epinephrine, fat burning, fat-burning facts, fat-to-muscle workout, free protein, get lean, get ripped, growth hormone, hormones, insulin, micellar casein, muscle glycogen, muscle microtrauma, protein, protein shakes, simple carbohydrates, steady-state cardio, summer, summer body, testosterone, weight training, whey, whey protein, x-treme lean

Low-Carb Diets: Do They Work?

Q: I’ve been reading a lot about low-carb diets, and I was thinking about trying [that method]. I need to lose about 30 pounds to build up my confidence (and to start seeing some abs). Getting rid of carbs seems to be the best way. What do you think?

A: Low-carb diets certainly work, and gradually reducing your carb intake is the way to go, but you don’t want to take your daily carb total too low—and never go to zero. At our lowest carb count near the end of a ripping phase, we hover around 120 grams a day.

As we say in our X-treme Lean e-book: “In general, decreasing one of the macronutrients—fat, protein or carbohydrates—to abnormally low levels isn’t the way to go for fat loss. You may lose weight, but in the case of low carbs, some of it may be muscle.”

We like the carb-stacking approach to low-carb diets, which is putting most of your daily carb allotment at breakfast and after your workout when the muscles are depleted and will absorb most of the sugar as glycogen. There’s a sample carb-stacking diet on page 17 of X-treme Lean.

The rest of your meals should be protein dominant with very few carbs. That will force your body to burn fat for energy—and with protein circulating to feed your muscles, which you train heavy often, there is no need to burn muscle for energy—so you get bigger and leaner. Plus, protein has a higher energy cost—it takes more energy to absorb it than carbs. There’s more on all of that, as well as sample diets and workouts, in X-treme Lean so you can be ripped when you make the beach scene!

Jonathan Lawson, outside in the sun

Note: You can get X-treme Lean along with The Ultimate Fat-to-Muscle Workout and X-traordinary Abs at a limited-time low price. It’s the Triple-Shredded Combo Offer to help you sail through summer summer with muscle and rippedness.

Till next time, train hard—and smart—for BIG results.

—Steve Holman and Jonathan Lawson
www.X-Rep.com


Veiny Arms All Day

You know that feeling you get right after a great workout? When you look and feel huge with that massive post-workout pump? Imagine feeling like that ALL day…

Frank Rich’s program can help you carry that just-worked-out look all day, and he’s offering it to our readers for almost nothing.

>>> Try Frank’s Massthetic Arms here

It’s one thing to develop big arms, but if when they look solid and have veins streaking all over, that’s when people really notice.

Frank has research showing that arm vascularity (the denseness and veininess) is more desirable to women than 6-pack abs, and if you’ve been following any fitness stuff on social media lately, you know that’s a fact.

We know from our own years of experience with being in various levels of conditioning that we get a LOT more looks when walking through the grocery store or running random errands when we have veins streaking down our arms.

>>> So if you’re ready to create massive arms that are thick and veiny, then click here.

Oh, and Frank’s new arm program (*plus all the bonuses*) is only $9 today, so take advantage while you can.

Filed Under: X Files Tagged With: beach body, burn fat, carbohydrates, fat burning, fat loss, get lean, get ripped, low-carb, low-carb diets, massthetic arms, ripped, vascular arms, vascularity, veiny arms, weight loss, x-treme lean

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