X Traordinarymuscle BuildingWorkouts

X-REP.
com Presents
X-traordinary
MUSCLE-BUILDING
R O W
10
O K
S T U
Complete Print-and-Go Size and Strength Programs
Including T/NT, 3D Power Pyramid, Volume/Intensity Fusion and X-Rep Reload

by Steve Holman and Jonathan Lawson
INTRODUCTION
f youve been training to pack on muscle mass for a while, youve realized a disheartening, but challenging, fact: The perfect massbuilding routine only works for so longthen you have to move on to something new. If you dont vary your attack, your gains stall. Thats the the muscle-building game and the nature of the human body. Its called adaptation, and you cant fight ityou have to embrace and use it to get bigger and stronger. That requires switching things up when gains slow down, which is precisely what this e-book is aboutgiving you rock-solid options in the gym to shake up your muscle growth and keep your size on a steep upward trajectory. In fact, there are 10 complete programsenough to get you through more than a year of trainingwith plenty of big gaining. If youve read any of our other e-books, such as The Ultimate Mass Workout, Beyond X-Rep Muscle Building or 3D Muscle Building, youve seen that each contains a number of complete programs, all with specific variations. This e-book expands on those efficient muscle-building roadmaps to help you achieve extraordinary bursts of new growth... Youll find Volume/Intensity Fusion, 3D Power Pyramid, T/NT (Traumatic/Nontraumatic), Heavy/Light, 20-Rep Squat, Time-Bomb Training and X-Rep Reload, which is our original X-Rep routine from our first e-book (UMW), but with a number of twists and turns, like Power/Rep Range/Shock and X-hybrid techniques thrown in for good measure (and bigger measurements!). Its the program were using as we write this, and our gains have been spectacular so far (a big thank-you to Eric Broser, the creator of P/RR/S, and Dante, the man behind D.C. training). Each workout is explained and then presented in full-page template form, so you can print it, grab the hardcopy and head to the gym immediately to use it as your new blueprint for a blast of new mass. (Grab a pencil too, as youll want to write down your poundages in the space provided; were big believers in trying to better our performance as often as possibleremember, you gotta challenge your muscles to make them grow!) Whether you can only train two or three days a week or can manage four or five, theres a plan here for youand if you give your chosen Xtraordinary Workout your all, youll pack your frame with new mass fast. Then, after about six weeks, you can pick another from this muscle-building arsenal and repeat the process so you grow faster than ever before! See you at the gym. Steve Holman and Jonathan Lawson www.X-Rep.com
Note: We strongly recommend that you subscribe to our free weekly e-zine at www.IronManMagazine.com, as we will be discussing the programs in this e-book and answering questions.
X-traordinary Muscle-Building WORKOUTS 1
X-traordinary Muscle-Building Workouts was written to help you get closer to your physical potential with sensible bodybuilding strategies. Weight training is a demanding activity, however, so it is highly recommended that you consult your physician and have a physical examination prior to beginning a weight-training program. Proceed with the suggested advice, exercises and routines at your own risk.
Photography by Michael Neveux Cover model: Jonathan Lawson Copyright 2007 by Homebody Productions All rights reserved. The material in this document may not be reproduced in whole or in part in any manner or form without prior written consent from the publisher. Homebody Productions P.O. Box 2800 Ventura, CA 93002
www.3DMuscleBuilding.com 3D Muscle Building e-book www.X-Rep.com The Ultimate Mass Workout e-book www.BeyondX-Rep.com Beyond X-Rep Muscle Building e-book www.X-tremeLean.com X-treme Lean e-book www.X-traordinaryAbs.com X-traordinary Abs e-book All e-books are available at www.X-Rep.com/xshop.htm
2 X-traordinary Muscle-Building WORKOUTS
CONTENTS
WORKOUT 1
3D Power Pyramid 4-day program................................................5
WORKOUT 2
Anabolic Acceleration: 20-Rep Squat 2- and 3-day programs.................................13
WORKOUT 3
Time-Bomb Training 3-day program..............................................21
WORKOUT 4
Volume/Intensity Fusion 4- or 5-day program.....................................29
WORKOUT 5
T/NT (Traumatic/Nontraumatic) 3-day and 4-day programs...........................41
WORKOUT 6
Heavy/Light 3-day and 4-day programs...........................55
WORKOUT 7
X-Rep Reload 4-day and home-gym programs..................69
APPENDIX 1
Stretch Overload Research................................97
X-traordinary Muscle-Building WORKOUTS
WORKOUT 1
3D Power Pyramid Program
Before we get into the 3D Power Pyramid Program, heres a letter we received that shows you its, well, power... Im 31 years old and started lifting weights shortly after I graduated from high school. At that time my weight was 140 at 510, and in 10 years of training I didnt put on much muscle weight due to improper eating and training. Then I was introduced to Steve Holmans 3D Positions of Flexion, and even though I still wasnt eating properly, I gained 20 pounds in about two years. After furthering my knowledge of 3D POF, I decided to do the Power Pyramid Program because I was looking for both mass and strengthand thats exactly what I got. I went from 195 to 215 in two short months [almost 20 pounds of muscle in eight weeks]! My bench press went from 340 to 405, squats from 460 to 515 and deadlifts from 375 to 435. Ive never felt better, and my strength and power are unbelievable. Thank you very much for 3D POF. Without it I might have given up. K.T., Fostoria, OH
To get big, you have to move heavy iron, and to move heavy iron you have to be strong; so it obviously pays big dividends, literally, to train for strength and power every so often (just as the bodybuilder did who sent us that motivational letter!). Unfortunately, some bodybuilders think that training for strength and power means youre forced to neglect proportion and symmetry. Not true. You can train for both simultaneously with the 3D Power Pyramid Program. This routine is based on the pyramid technique, a poundage-progression method that powerlifters have been using for decades to wring as much strength-building potential out of an exercise as possible (massive muscle size is a welcome side effect!). You simply add poundage at each successive set and let the repetition number fall accordingly. For example, a powerlifters bench press workout might look like this: Set 1: 135 x 12; Set 2: 185 x 10; Set 3: 225 x 8; Set 4: 315 x 6; Set 5: 350 x 4; Set 6: 380 x 2; Set 7: 380 x 1-2 As a bodybuilder you want to work the three positions of flexion for complete developmentalso using flyes for stretch-position work and crossovers for the contracted position, for examplewhile still building plenty of strength. If you use the powerlifters seven-set pyramid on your midrange movements, like bench presses, and then train the other two positions as well, you could drain too much of your recovery ability (not to mention having to camp out at the gym). Remember that most powerlifters dont care about full, proportionate development, so they dont have to focus on exercises other than the three powerlifts and the assistance movements that help improve those lifts. For bodybuilders, though, its much better to do a minipyramid on the big midrange exercises, like the bench press, and follow with a stretch- and contracted-position movement for one to two sets in order to fully develop the muscle while still avoiding overtraining. For example, your POF Power Routine for lower chest starts with bench presses for the following set-rep scheme (the poundages are merely hypothetical):
Set 1: 135 x 12 (warmup); Set 2: 155 x 9 (warmup); Set 3: 210 x 8; Set 4: 235 x 6; Set 5: 250 x 3-4 As we said, that type of pyramid is actually more strength orientedwith a size side effectdue to the lower reps (the reverse pyramid in the Heavy/Light program is more size oriented with a strength side effect, as youll see when you get to Chapter 6). So that alone would be a good strength builder with some size as well. To add more growth side effects you follow that pyramid exercise with one to two all-out sets of decline cable flyes to hit the important stretch and contracted positions of your lower chest. You work every bodypart in a similar manner to build plenty of overall strength without neglecting proportion. Here are a few tips for making your POF power strategy as productive as possible: Do one to two warmup sets with about 50 percent and 70 percent of your work weight on each exercise you pyramid (sets 1 and 2 above). Remember that a warm muscle contracts more efficiently than a cold musclea warm muscle progresses through the size principle of fiber recruitment much more effectively, activating the low-threshold motor units first, the mediums second and the highs, which bring in the important fast-twitch growth fibers, last. Without a proper warmup, the nervous system usually balks too early, reducing high-threshold activation. (Note that the warmup sets are not included in the program outlined on the next few pages; however, those exercises with an asterisk * next to them are the ones on which we suggest you do one or two warmup sets.) Whenever you can get 10 reps on the first work set of your power pyramid, up the weight on all three sets at your next workout so that you go back to only getting eight on your first set. Go to at least positive failure on all of your sets other than warmups. If you start losing your enthusiasm, try a moderate-intensity week; in other words, do four workouts
without training to exhaustion. Then on the following week go back to training with all-out intensity. (Thats the Phase Training concept explained in most of our e-books.) The bodypart programs are brief, so you should use intensity techniques like end-of-set X-Rep partials or other X-hybrid techniques on a set or two of each exercise, but dont abuse them. If you start feeling overtrained, cut back on your use of these techniques immediately. Intensity techniques will probably work best on the stretch- and contracted-position exercises and/or the last set of your pyramid. [For a detailed description of X Reps and X-hybrid techniques, see our Beyond X-Rep Muscle Building e-book (www.BeyondX-Rep.com). There are also brief descriptions later in this e-booksee page 86.] Take in extra calories, but dont get fat. Even at your heaviest bodyweight you should still be able to see your abdominals (in good lighting). The 3D Power Pyramid Program is a simple, elegant program that provides outstanding strength and size results. But you have to push it hard at every workout!
X-Rep.coms 3D Power Pyramid Program

Six Weeks (Train Four Days a Week)
WORKOUT 1
Monday and Thursday Quads, Hamstrings, Calves, Chest, Triceps Exercise, sets x reps Midrange: Squats*, 3 x 8, 6, 3-4 Stretch: Sissy squats, 1 x 8-12 Contracted: Leg extensions, 1 x 8-12 Poundage
Midrange & Stretch: Stiff-legged deadlifts*, 2 x 8-12 Contracted: Lying leg curls, 1 x 8-12
Midrange: Knee-extension leg press calf raises*, 1 x 12-20 Stretch: Donkey calf raises, 2 x 12-20 Contracted: Standing calf raises, 1 x 12-20
Midrange: Incline presses*, 3 x 8, 6, 3-4 Stretch & Contracted: Incline cable flyes, 1 x 8-12 Midrange: Bench presses*, 2 x 8, 4-6 Stretch & Contracted: Decline cable flyes, 1 x 8-12
Midrange: Lying extensions*, 3 x 8, 6, 3-4 Stretch: Overhead extensions, 1 x 8-12 Contracted: Kickbacks, 1 x 8-12 *Do one to two light warmup sets with about 50 percent of your work weight on the first and 80 percent on the second prior to your two work sets. Add weight to each successive set so your reps decrease.
X-Rep.coms 3D Power Pyramid Program

WORKOUT 2
Tuesday and Friday Back, Delts, Biceps, Abs, Soleus Exercise, sets x reps Midrange: Medium-grip bent-over or cable rows*, 3 x 8, 6, 3-4 Stretch & Contracted: One-arm dumbbell rows, 1 x 8-12 Midrange: Front pulldowns*, 3 x 8, 6, 3-4 Stretch: Dumbbell pullovers, 1 x 8-12 Contracted: Stiff-arm pulldowns, 1 x 8-12 Midrange: Wide-grip upright rows or DB upright rows*, 3 x 8, 6, 3-4 Stretch: Incline one-arm lateral raises, 1 x 8-12 Contracted: Lateral raises, 1 x 8-12 Midrange (anterior heads): Dumbbell presses, 2 x 8-12 Midrange: Barbell curls*, 3 x 8, 6, 3-4 Stretch: Incline dumbbell curls, 1 x 8-12 Contracted: Concentration curls, 1 x 8-12 Midrange & Lower Contracted: Incline kneeups, 1 x 10-15 Stretch & Upper Contracted: Full-range crunches or Ab Bench crunches, 1 x 10-15 Contracted/Stretch: Seated calf raises*, 3 x 12, 10, 6-8 *Do one to two light warmup sets with about 50 percent of your work weight on the first and 80 percent on the second prior to your two work sets. Add weight to each successive set so your reps decrease. Poundage
3D Power Pyramid Tips and Reminders

1) Do one to two warmup sets with 50 percent of your work-set weight on the first and 70 to 80 percent on the second on exercises on which you pyramid the weight. Concentrate, make your rep cadence sligtly slower than usual, and try to get in touch with the target muscle. (Only the work sets are listed in the program.) 2) Push your work sets to at least positive failureuntil you cant do another rep with good form. On some sets continue with X-Rep partials, eight-inch pulses from the semistretch point, such as near the bottom of an incline press, up to just below the halfway mark on the stroke. X Reps will work best on the last set of your pyramidyou may need help from your partnerand one set of your stretch- and/or contracted-position exercises. (For more on X Reps, see page 86.) 3) The ideal rep speed is 1 1/2 seconds up and 1 1/2 seconds down; always keep your form strictno momentum. 4) Rest about 2 1/2 minutes between sets on which you pyramid the weight; rest 1 1/2 minutes between sets on other exercises. 5) If you get 10 reps fairly easily on your first set of a pyramid exercise, add weight at your next workout to all three sets enough so that your reps on your first set come down to eight. 6) After six weeks on the 3D Power Pyramid Program, back off the intensityuse the same routine but stop every set two reps short of failure.Then you can go back to the intense version or another program in this book or any of the programs outlined in our other e-books. 7) Eat plenty of protein, preferably over five to seven smaller meals every day. Your protein intake should be about one gram for every pound of bodyweight, and you should get protein at every meal. (For a meal-by-meal template, see the 3D MuscleBuilding Fast-Mass Diet on page 100 of 3D Muscle Building www.3DMuscleBuilding.com.) 8) You may want to flip-flop incline presses and bench presses at every chest workoutat your first chest workout, do inclines first, 3 sets, bench presses after for 2 sets; at your next chest workouts do bench presses first, 3 sets, inclines after for 2 sets. Youll obviously be stronger on the exercise you do first, so be sure to write down your exercise poundages in the space provided.
WORKOUT 2
Anabolic Acceleration: 20-Rep Squat
ou saw a multiangular training program based on 3D Positions of Flexion in the last chapter. But youre looking for something even more basic. The 20-Rep Squat Program in this chapter is perfect when you want to train two or three days a week with a fast, simple program (the TimeBomb-Training Program in the next chapter is also excellent and elegant in its simplicity). Can such a short program really build muscle? Absolutelyin short bursts. The reason is the metabolic stimulation ignited by the 20-rep squat. The squat is responsible for building more muscle than any other exercise in bodybuilding history. Its been used by almost every big name The squat is a true in the sport throughanabolic accelerator. out the ages to pack on tremendous mass in the quickest time possible. The squat has been called everything from the natural anabolic to the exercise bodybuilders love to hate, and for good reason. Its tough, and it works. Its a difficult, feared, revered exercisetruly the king of the mass movements. In his book Super
Squats, Randall Strossen, Ph.D., says the following about the 20-Rep Squat regimen: Men who had been unable to register significant gains with other routines were suddenly gaining 20 pounds of muscle in a month or two. Strossen himself claims to have gained 30 pounds of muscle in six weeks on such a program, and hes a relatively small-boned man. The squat makes it almost simple to gain size. We say almost because this exercise is far from simple when you take a set to the outer limits. Perhaps the more correct way to put it is that it makes size more accessible. Do your breathing-squat set only after youve started with two progressively heavier warmup sets. Heres how to perform this productive power exercise properly: Place a bar on a squat rack and load it with a poundage that you can squat with in normal fashion for 12 reps, but tell yourself that youll accept nothing less than 20. Take the loaded bar from the rack and place it at about the midtrap line across your back. (You might want to drape a towel across your upper back before shouldering the bar.) The bar will be pushing against your rear-delt heads and should feel somewhat low on your upper back but very stable. Your feet should be just beyond shoulder width apart, with your toes angled slightly outward (see the photos on the previous page). Take a couple of breaths, and then inhale as you begin your descent. Keep your back flatno roundingand your eyes focused straight ahead. Dont look up, or your lower back will arch, which can lead to aches and injuries. You also want to keep your torso as upright as possible. The descent should take about two seconds. When the tops of your thighs dip just below parallel to the floor, explode, but dont bounce, out of the squat and ram the weight back up to the starting position as you exhale. Take three deep breaths and start your second descent as you inhale for the fourth time. Youll never take less than
three deep breaths between reps, and after about your 10th rep youll probably need six to 10 breaths to keep going. Do everything in your power to get 20 reps. Dont quit. Once you get 20, rack the weight and move immediately to pullovers, breathing deep on each rep. The weight should not be too heavy. Inhale on the way down, and exhale on the way up. That will stimulate your recovery and your metabolism as well as expand your rib cage. At your next workout and every workout thereafter up you squat poundage by five and get 20 reps again. From the above description it doesnt sound as if this technique is all that difficult. If youve ever done breathing squats, however, you know all too well that theyre a masochDo two-dumbbell pullovers on a flat bench immediately after squats. You can also use istic trip through hell. But their a barbell, but dumbbells tend to be safer. brutality is exactly what makes the squat such an effective anabolic accelerator. When it comes to building mass, harder means better, which is why the compound, multijoint movements outperform the isolation exercises every time when it comes to size stimulationand the squat is one of the hardest compound movements around. How many sets of this torture must you endure? Are you kidding? If you do more than one set, not only are you a glutton for punishment, but youd better have paramed16 X-traordinary Muscle-Building WORKOUTS
ics standing by911 squats might be an appropriate name for this exercise. One set will be enough to stimulate plenty of new growth over your entire bodyno matter how much bodybuilding experience you have. Remember that the squat works many muscle groups simultaneously, which is one reason why its such an effective movement. When you squat hard and heavy, your thighs, hamstrings, glutes and lower back get the brunt of the work and your calves, abdominals and upper back get a secondary benefitnot to mention the effect on your respiratory and cardiovascular systems. Youll be huffing and puffing like a speeding locomotive after one 20-rep set of properly performed breathing squats. Another benefit of the squat is its effect on testosterone production. Research shows that exercises that involve the largest muscles, as the squat and deadlift do, stimulate the production of the growth-promoting hormones. You actually get a steroidlike anabolic effect from using these movements properly, which translates into intensely and infrequently. Intensely simply means that you must push yourself to the limitto momentary muscular failure. In other words, you drive until you cant possibly do another rep, and then get two more. Thats intensity. Infrequently, on the other hand, may not be as clear. It means that you shouldnt abuse this exercise. Dont follow the more-is-better protocol that so many bodybuilders fall prey to. Squatting two days a week will give you all the growth stimulation your body can handle without sending it into an overstressed, overtrained state. The 20-Rep Squat Program can work muscle-building magic on even the skinniest individual. Give it a try exactly as its outlineddont add exercisesand youre guaranteed to get a massive growth spurt that will surprise even the hardest of the hardgainers.
X-Rep.coms 20-Rep Squat Program

Six Weeks (Train Two or Three Days a Week)
WORKOUTS 1 & 2 or 1, 2** & 3

Monday & Thursday or Monday, Wednesday & Friday Exercise, sets x reps Quads/Anabolic Acceleration Superset** Squats*, 1 x 20 Dumbbell pullovers, 1 x 15-20 Rest five minutes Calves Donkey calf raises or leg press calf raises*, 2 x 15-20 Hamstrings Stiff-legged deadlifts*, 1 x 10-12 Chest Bench presses*, 2 x 9-12 Incline flyes, 1 x 9-12 Midback Dumbbell rows (with chest support, if possible)*, 2 x 9-12 Lats Chins*, 2 x 9-12 Delts Dumbbell upright rows*, 2 x 9-12 Dumbbell presses, 1 x 9-12 Triceps Decline extensions*, 1 x 9-12 Biceps Barbell curls*, 1 x 9-12 Abdominals Full-range crunches*, 1 x 15-20 *Do one to two light warmup sets with about 50 percent of your work weight on the first and 80 percent on the second prior to your two work sets. **If you train Monday, Wednesday and Friday, skip the squat/pullover superset on Wednesday; do one or two sets of leg extensions instead. Poundage
20-Rep Squat Tips and Reminders

1) Do one to two warmup sets with 50 percent of your work-set weight on the first and 70 to 80 percent on the second on exercises with an asterisk (*). Concentrate, make your rep cadence sligtly slower than usual, and try to get in touch with the target muscle. 2) Push your work sets to at least positive failureuntil you cant do another rep with good form. On some sets continue with X-Rep partials, eight-inch pulses from the semistretch point, such as near the bottom of an incline press, up to just below the halfway mark on the stroke. (For more on X Reps, see page 86 and any of our other e-books.) 3) The ideal rep speed is 1 1/2 seconds up and 1 1/2 seconds down; always keep your form strict. 4) Rest five minutes after your squat/pullover superset; rest 1 1/2 minutes between sets on other exercises. 5) If you get close to the upper rep range listed for an exercise, add weight at your next workoutenough so that your reps on your first set come down to the lower range listed. Add weight five poundsto your squat at every workout. 6) After six weeks on the this routine, back off the intensity use the same routine but stop every set two reps short of failure; stop squats after 15 reps. Then you can go to another program in this book or any of our other e-books. 7) Eat plenty of calories and protein, preferably over five to seven smaller meals every day. Your protein intake should be about one gram for every pound of bodyweight, and you should get protein at every meal. (For a meal-by-meal template, see the 3D Muscle-Building Fast-Mass Diet on page 100 of 3D Muscle Buildingwww.3DMuscleBuilding.com. It also contains a bodypart-by-bodypart analysis of 3D Positions of Flexion and more 3D POF programs.) 8) Most will gain best on a Monday/Thursday frequency. Some extreme hardgainer types may need an even more abbreviated version over those two days (an abbreviated version appears on the next page). On the other hand, those who have betterthan-average recovery ability may do better training Monday/ Wednesday/Friday. If you choose three days a week, you may want to skip the squats on Wednesdays to ensure full recovery by Friday; you can do leg extensions instead.
X-Rep.coms Abbreviated 20-Rep Squat Program

Six Weeks (Train Two or Three Days a Week)
WORKOUTS 1 & 2 or 1, 2** & 3

Monday & Thursday or Monday, Wednesday & Friday Exercise, sets x reps Quads/Anabolic Acceleration Superset** Squats*, 1 x 20 Dumbbell pullovers, 1 x 15-20 Rest five minutes Calves Donkey calf raises or leg press calf raises* (drop), 1 x 15(9) Hamstrings Stiff-legged deadlifts*, 1 x 10-12 Chest/Triceps Bench presses*, 2 x 9-12 Back Chins*, 2 x 9-12 Delts/Midback Dumbbell upright rows*, 2 x 9-12 Dumbbell presses, 1 x 9-12 Biceps Barbell curls*, 1 x 9-12 Abdominals Full-range crunches*, 1 x 15-20 Poundage
*Do one to two light warmup sets with about 50 percent of your work weight on the first and 80 percent on the second prior to your two work sets. **If you train Monday, Wednesday and Friday, skip the squat/pullover superset on Wednesday; do one or two sets of leg extensions instead.
WORKOUT 3
Time-Bomb Training
lot has been written about ultra-abbreviated trainingeight to 12 exercises for one work set each, all of those work sets carried to momentary muscular failure. Many have sung the praises of that style of training, from Nautilus creator Arthur Jones to HIT advocate Ellington Darden, Ph.D., to Heavy Duty practioner and pro bodybuilder Mike Mentzer. That ultra-abbreviated one-set-per-exercise, one-exerciseper-bodypart training has its usesfor short periods, like a one-to-five-week phase to get your muscles and nervous system in sync. And those routines can build some strength (thats why theyre usually referred to as strength-training programs). But it takes more than one set to failure per bodypart to pack on extreme muscle size. Why? Because one set will only plump up a few specific fast-twitch fibers. Even Jones said that most trainees can only engage about 30 percent of a target muscle on any one set to failureand thats under perfect conditions. Thats due to a nervous system short-circuit and/or fatigue-product pooling in the muscle. (Some genetic anomalies, like Casey Viator whom Jones used in the Colorado Experiment, can contract an enormous number of fibers in any one setbut hes a very rare exception.) A second set can help activate more fibers due to a different recruitment pattern. So with two sets, you have some built-in insurance for a bit more growth stimulation. But attacking a few more force-oriented fast-twitch fibers with
Contracted-position exercises, like pushdowns for triceps, provide the best occlusion/continuous-tension mass-building effect.
a second straight set to exhaustion is only part of the anabolic equation. Theres also hypertrophy of the endurance-oriented components of the fast-twitch fibers, capillary bed enlargement and even the possibility of hyperplasia, or fiber splitting. To properly potentiate Stretch-position exercises, like cable pushouts for triceps, provide key stress for possible fiber duplication those factors for an and intramuscular anabolic hormone release; however, extreme muscle-size sometimes you dont have time to include stretch- and contracted-position exercises. Thats where Timesurge, you need spe- Bomb-Training tactics on one big midrange exercise per bodypart comes in. cific training modalities. For example, extending sets with drop sets and/or X Reps, so the target muscle is under tension for longer than 30 seconds, can help trigger growth in the endurance-oriented fast-twitch fibers. You also need target-muscle occlusion, or blood-flow blockage, for an extended time to also affect endurance components and build capillary beds in the muscle, which add to overall size. Single-joint continuous-tension exerciseslike leg extensions for quads and pushdowns for tricepsbest accomplish occlusion. As for fiber splitting, stretch-position exercises have been linked to hyperplasia, as shown in the animal study we discuss in all of our other e-books. Scientists triggered a 300 percent increase in muscle mass in only one month of progressive stretch overload in that study. (Stretch-position exercises have also been shown to increase growth-factor release in the target muscle, so they have a double impact on muscle-size production!) All of those mass factors are why we so strongly recomX-traordinary Muscle-Building WORKOUTS 23
mend 3D Positions of Flexiontraining each muscle with a big midrange exercise, a stretch-position movement and a continuous-tension contracted-position move, as you saw in Chapter 1 and as youll see in the next few chapters. For example, a 3D chest program would be decline presses (max force), flyes (stretch overload) and crossovers (occlusion). With that efficient X Reps combined with drop sets can infuse the big mass-building apmidrange movements with more mass-building power. It can take on the tension/occlusion charac- proach you can get teristics of contracted-position exercises and even optimal size stimulaprovide some stretch overload. tion with only one to two sets for each exercise, especially if you strategically use drop sets, X Reps and X-hybrid techniques to enhance the various growth-development characteristics of each position. Notice that 3D POF zeroes in on force generation (midrange), stretch overload and occlusion (contracted) with different exercises. But some trainees simply dont have time for even that precise muscle-building approach. And therein lies the attraction of ultra-abbreviated HIT programsone set of eight to 12 exercises. Limited time requires limited training. But if you can make time for just two sets per bodypart, you dont have to settle for limited gaining. You can still use one exercise for each bodypart, but by attacking those two work sets in a specific manner designed to hit all of the mass-building factors, you can grow almost as fast as if you were using multi-angular training. Heres the two-set per exercise Time-Bomb24 X-traordinary Muscle-Building WORKOUTS
Training strategy: Work set 1: Do repetitons to exhaustion, which should occur at about nine reps, and than add X-Rep partials. That provides max-force generation and some semistretch-point overload (eight-inch X-Rep partials near the bottom of the stroke). Rest for 2 1/2 minutes, then do a second set... Work set 2: Use the same weight, reaching exhaustion at seven or eight reps. When you hit exhaustion, reduce the weight and immediately go to exhaustion again, driving out five to seven more reps. That extends tension time to stimulate the endurance components and expands and enlarges capillaries. Do X Reps on that second phase as well for even more stimulation via semistretch-point overload and tension time. What about occlusion? We suggest you do those sets in nonlock styledont go all the way to the top; in other words, dont lock out on presses or squats. That keeps tension on the target muscle to block blood flow somewhatnot as effectively as isolated contracted-position exercises, but close. Semistretch-point overload is also close to full-stretch-position overloadbut its not quite as effective as using stretchposition exercises. Nevertheless, semistretch-point X-Rep action at least provides some key stress to the target muscle when it is in an elongated state. So the two-set/drop approach is efficient and effective, but obviously you can better attack all of the mass-building factorsmax force, stretch overload, occlusionwith 3D POF. Its why we build most of our programs around it; however, if your time is limited, this abbreviated mass-building attack can help you build muscle at a darned good clip. Its why we call it Time-Bomb Training. Note: The two-set Time Bomb Training approach also works well with the Ultimate Exercise programs that are analyzed and explained in The Ultimate Mass Workout e-bookwww. X-Rep.com.
X-Rep.coms Time-Bomb-Training Program

Six Weeks (Train Three Days a Week)
WORKOUTS 1, 2 & 3
Monday, Wednesday & Friday Exercise, sets x reps Quads Squats* (mid X Reps), 2 x 9-12, 7(5) Calves Leg press calf raises* (X Reps), 2 x 15-20, 12(8) Hamstrings Stiff-legged deadlifts*, 2 x 9-12, 7(5) Chest Bench presses* (X Reps), 2 x 9-12, 7(5) Lats Chins* (X Reps), 2 x 9-12, 7(5) Midback Bent-over rows* (X Reps), 2 x 9-12, 7(5) Delts Dumbbell upright rows* (X Reps), 2 x 9-12, 7(5) Triceps Decline extensions*, 2 x 9-12, 7(5) Biceps Barbell curls*, 2 x 9-12, 7(5) Abdominals Full-range crunches*, 1 x 15(9) Poundage
*Do one to two light warmup sets with about 50 percent of your work weight on the first and 80 percent on the second prior to your two work sets. Note: The second set is a drop set, on which you reduce the weight and immediately continue with as many reps as possible. Do X Reps on that second phase only, not the first part of the drop set.
Time-Bomb Training Tips and Reminders

1) Do one to two warmup sets with 50 percent of your work-set weight on the first and 70 to 80 percent on the second on exercises with an asterisk (*). Concentrate, make your rep cadence sligtly slower than usual, and try to get in touch with the target muscle. 2) Push your work sets to at least positive failureuntil you cant do another rep with good form. On the first set continue with X-Rep partials, eight-inch pulses from the semistretch point, such as near the bottom of a bench press, up to just below the halfway mark on the stroke; on the second set, reduce the weight at exhaustion and continue to rep out with the lower poundage. Continue that second phase with X Reps when possible. (For more on X Reps, see any of our other e-books.) 3) The ideal rep speed is 1 1/2 seconds up and 1 1/2 seconds down; always keep your form strict. 4) Rest between two and three minutes between sets; on the second set, which is a drop set, rest only long enough to reduce the weight, then continue with the second phase immediately. 5) If you get close to the upper rep range listed for an exercise, add weight at your next workoutenough so that your reps on your first set come down to nine. 6) After six weeks on the this routine, back off the intensity use the same routine but stop every set two reps short of failure. Then you can go back to the intense version or move to another program in this book or any of our other e-books. 7) Eat plenty of calories and protein, preferably over five to seven smaller meals every day. Your protein intake should be about one gram for every pound of bodyweight, and you should get protein at every meal. (For a meal-by-meal template, see the 3D Muscle-Building Fast-Mass Diet on page 100 of 3D Muscle Buildingwww.3DMuscleBuilding.com.) 8) Most will gain best on a Monday-Wednesday-Friday frequency. Some extreme hardgainer types may need more recovery, with a Monday-Thursday frequency being best. 9) If you train on Monday, Wednesday and Friday, you may want to use a few different exercises on Wednesdaysuch as deadlifts (no drop set due to safety concerns) instead of squats, leg curls instead of stiff-legged deadlifts, standing calf raises instead of leg press calf raises, incline presses instead of bench presses, overhead presses instead of dumbbell upright rows, etc. An example of that alternate Wednesday workout is on the next page. (We highly recommend that appoach.)
X-Rep.coms Time-Bomb-Training Program

Six Weeks (Three Days a Week)
WORKOUT 2
WednesdayAlternate-Exercise Version Exercise, sets x reps Quads Deadlifts*, 2 x 9-12, 7-9 Calves Standing calf raises* (X Reps), 2 x 15-20, 12(8) Hamstrings Leg curls*, 2 x 9-12, 7(5) Chest Incline presses* (X Reps), 2 x 9-12, 7(5) Midback Shrugs* (X Reps), 2 x 9-12, 7(5) Lats Pulldowns* (X Reps), 2 x 9-12, 7(5) Delts Dumbbell presses* (X Reps), 2 x 9-12, 7(5) Triceps Overhead extensions*, 2 x 9-12, 7(5) Biceps Incline curls*, 2 x 9-12, 7(5) Abdominals Incline kneeups (X Reps), 1 x 15(9) Poundage
*Do one to two light warmup sets with about 50 percent of your work weight on the first and 80 percent on the second prior to your two work sets. Note: The second set is a drop set, on which you reduce the weight and immediately continue with as many reps as possible. Do X Reps on that second phase only, not the first part of the drop set.
WORKOUT 4
Volume/Intensity Fusion
ost workout programs are either high volume, like 10 to 20 sets per bodypart, or high intensity, with low set totals for each bodypart but a train-to-failure-and-beyond prerequisite (as in the previous chapters). As weve explained in our other e-books, both methods can work muscle-building magic, if they are used correctlyeven for hardgainer types (like Steve, pictured below). The problem with most brief hardgainer routines is that they ignore full-range work for complete development of every musclemulti-angular training, as in 3D Positions of Flexion. They also usually neglect extended time under tension to develop capillaries and other endurance components in the muscle structures (its been scientifically proven that hardgainers have more endurance-oriented muscle fibers and therefore require longer tension times). One exercise per muscle group for low reps will do almost nothing in the mass department for these skinny folks. (Steve knows that from experience.) The Volume/Intensity Fusion solution, Hardgainers like Steve need however, makes it specific anabolic possible for anyone triggers to tap their muscular to attack all aspects potential. of muscle growth without spending hour upon hour in the gym every dayan excellent program, even for hardgainers with less-than-stellar recovery. Wait! How can more work, as in
Volume, intensity and extended-tension techniques played a big role in Steves twig-to-big transformation.
volume, trigger new growth in so-called hardgainers, trainees who have limited recovery ability and who overtrain easily? The answer is that when hardgainers use a volume-oriented routine, they keep all sets at medium intensitythat is subfailure trainingto minimize cortisol output. That way they can get optimal muscle-fiber stimulation with six to 10 sets per bodypart without exhausting the nervous system or burning valuable muscle tissue. While training to failure is a key growth stimulus, it also triggers excess cortisol production, as it increases the stress level of any workout. Cortisol is a stress hormone, and when output is high, your body eats up muscle tissue for energy. So if higher-set, medium-intensity training works, why not just do lower-set medium-intensity workouts to minimize cortisol? Youll minimize cortisol, all right, but you wont get enough mass stimulation. Thats because lower-set training doesnt activate the key growth fibers unless you go to failure and beyond, a function of the size principle of fiber recruitment. We discussed it earlier, but it bears repeating... That principle states that with any set you recruit the lowthreshold motor units first, followed by the mediums and finally the highs kick in at the end of the set. Those highthreshold motor units activate the fibers with the most growth potential. So going to failure and beyond, such as with X-Rep partials, helps you dig deeper into the high-threshold motor-unit pool. That means you dont need as many sets for optimal mass stimulation. But what if you stop the set short, as in subfailure sets? Well, you dont tap into as many of those high-growth fibersyou only hit a few at the end of any medium-intensity set. That means you can and should do at least a few subfailure sets so you tap into a few more growth fibers on every one (the order of recruitment changes with each successive set). So three or four subfailure sets equals one or two all-out sets beyond failure. (Thats why we say that X-Rep sets are about three to five times more powerful than standard sets they tap into so many more high-growth fibers.) Back to hardgainers: Here are the reasons higher-set, medium-intensity (subfailure) training can increase their mass:
1) Lower cortisol output means less catabolic muscle wasting, a godsend for cortisol-overproducing hardgainers. 2) You insure a full pump in the target muscles, which can increase capillaries, and that in turn increases muscle size. 3) You trigger complete development in all muscle structuresif you use full-ROM training like Positions of Flexiona midrange-, stretch- and contracted-position exercise for each bodypart (POF is included in most of the programs in this bookfor a more thorough muscle-by-muscle discussion, as well as individual bodypart programs, see 3D Muscle Building www.3DMuscleBuilding.com). 4) You activate a large percentage of high-growth muscle fibers. While controlling cortisol (#1) is a big piece of the hardgainer puzzle, another is achieving maximum fiber activation in each muscle. Number 3 contributes to that. With its stretch-position exercises that trigger emergency fiber response and full-range-of-motion training, POF can go a long way in activating as many growth fibers as possible with only a few sets; however, most hardgainers have low neuromuscular efficiency to begin with. In other words, their nerve-tomuscle connections are below average, so its impossible to contract large masses of fibers during any one set. They have two choices: 1) Use more medium-intensity sets (volume) OR 2) Use low-set routines that included set-extending techniques like X Reps for each bodypart (intensity). Which is better, higher-set, medium-intensity workouts or lower-set, high-intensity sessions? Well, either can build neuromuscular efficiency so you train more and more muscle fibers. But some trainees, especially those who have a low pain threshold, have a better chance of hitting the target with 10 shots instead of just one.
Thats not to say you should avoid low-volume high-intensity training. As we said, both volume and intensity have muscle-building merit. Suntanning is a good analogy. You can increase the darkness of your tan via volume/frequency gradually increasing the time you expose yourself to the sun each time you go out. Or you can use intensity/brevityintensifying the power of the suns rays by putting oil on your skin, tanning in a tanning bed or sunbathing closer and closer to the equator, where the sun is the most intense because its closer to the earth. You cant tolerate too much of the latter (high intensity) at any one time, so it must be brief. As the name suggests, the Volume/Intensity Fusion program merges, or fuses, those two muscle-building forces. If you choose to experiment with it, keep in mind that volume, even at medium intensity, can trigger overtraining just as high-intensity can, so after about six weeks you should go to low volume with medium intensity (subfailure sets) for one week to recharge. (Thats called Phase Training, which we discuss in many of our other e-books). The Volume/Intensity-Fusion routine on the next few pages provides two different workouts for each bodypartmedium-intensity volume sessions alternated with short, highintensity all-out blasts. The variety is excellent for the mind and the muscles, which grow continuously as they adapt to the varied stresses at each workout. (If you were suntanning, it would be like basking in the warm Southern California sun for 1 1/2 hours in the late afternoon and at the next session sunbathing near the equator for 15 minutes.) The logic behind it is soundyou get the best of both worlds. Try it as outlined and you may be pleasantly surprisedeven shockedat your new growth. Hardgainers whove tried this approach have been stunned by their progress! Note: Train Monday through Friday with weekends off. Or follow the sequence of workouts Monday, Tuesday, Thursday and Friday (Wednesday and weekends off), picking up with the next workout in the sequence on the following Monday.
X-Rep.coms Volume/Intensity-Fusion Routine

Six Weeks (Train Four or Five Days a Week)
WORKOUT 1
(Quads, volume; Hamstrings, intensity; Soleus, volume; Gastrocs, intensity; Abs, volume)
Exercise, sets x reps Squats*, 2-3 x 10, 8, 7 Leg extensions, 2 x 10, 8 Smith-machine squats, 2 x 10, 8 Sissy squats, 2 x 10, 8
Poundage
Stiff-legged deadlifts* (drop), 1 x 6-9(6) Leg curls (double drop), 1 x 7-9(6)(5) Hyperextensions, 1 x 7-10
Seated calf raises*, 3-4 x 15, 12, 9, 7 Donkey calf raises or leg press calf raises (drop), 1 x 15-20(9) Standing calf raises or one-leg calf raises (double drop), 1 x 15(8)(6)
Incline kneeups, 2-3 x 12, 10, 8 Ab Bench crunch pulls or full-range crunches, 2 x 12, 10 *Do one to two light warmup sets with about 50 percent of your work weight on the first and 80 percent on the second prior to your two work sets. Note: A drop is two sets back to back, with a weight reduction on the second; a double drop is three sets back to back with a weight reduction on the second and third.

WORKOUT 2
(Chest, intensity; Delts, volume; Triceps, volume)
Exercise, sets x reps Bench presses* (drop), 1 x 6-9(6) Cable flyes or crossovers (double drop), 1 x 7-9(6)(5) Incline presses* (drop), 1 x 6-9(6) Incline cable flyes or arms-high pec deck flyes (double drop), 1 x 7-9(6)(5)
Poundage
Behind-the-neck presses or dumbbell presses*, 2-3 x 10, 8, 7 Incline one-arm lateral raises, 2 x 10, 8 Dumbbell upright rows*, 2 x 10, 8 Seated lateral raises, 1 x 10
Decline extensions*, 2-3 x 10, 8, 7 Rope pushdowns, 2 x 10, 8 Overhead extensions, 2 x 10, 8 Straight-bar pushdowns, 1 x 10, 8
*Do one to two light warmup sets with about 50 percent of your work weight on the first and 80 percent on the second prior to your two work sets. Note: A drop is two sets back to back, with a weight reduction on the second; a double drop is three sets back to back with a weight reduction on the second and third.

WORKOUT 3
(Lats, volume; Midback, intensity; Biceps, intensity; Forearms, volume)
Exercise, sets x reps Bent-over rows* (drop), 1 x 6-9(6) Bent-arm bent-over laterals (double drop), 1 x 7-9(6)(5) Dumbbell shrugs, 1 x 6-9(6)
Poundage
Pulldowns or chins*, 2-3 x 10, 8, 7 Stiff-arm pulldowns, 2 x 10, 8 Rope rows or parallel-grip chins, 2 x 10, 8 Dumbbell pullovers, 1 x 10
Dumbbell preacher curls or dumbbell curls (drop), 1 x 6-9(6) Concentration curls (double drop), 1 x 7-9(6)(5) Incline curls, 1 x 8-10
Barbell reverse wrist curls, 3 x 15, 12, 10 Barbell wrist curls, 3 x 15, 12, 10 Incline hammer curls, 2 x 10, 8

WORKOUT 4
(Quads, intensity; Hamstrings, volume; Gastrocs, volume; Soleus, intensity; Abs, intensity)
Exercise, sets x reps Squats* (drop), 1 x 6-9(6) Leg extensions (double drop), 1 x 7-9(6)(5) Sissy squats, 1 x 6-9
Poundage
Leg curls, 2-3 x 10, 8, 7 Stiff-legged deadlifts*, 3 x 10, 8, 7
Leg press calf raises or donkey calf raises*, 2-3 x 15, 12, 10 One-leg calf raises, 2 x 15, 12 Standing calf raises, 3 x 25, 20, 15 Seated calf raises (drops), 2 x 15-20(8)
Incline kneeups (drop), 1 x 10-15(8) Full-range crunches or Ab Bench crunches (drop), 1 x 10-15(8) Twisting crunches, 1 x 6-9 *Do one to two light warmup sets with about 50 percent of your work weight on the first and 80 percent on the second prior to your two work sets. Note: A drop is two sets back to back, with a weight reduction on the second; a double drop is three sets back to back with a weight reduction on the second and third.

WORKOUT 5
(Chest, volume; Delts, intensity; Triceps, intensity)
Exercise, sets x reps Bench presses*, 2-3 x 10, 8, 7 Crossovers, 2 x 10, 8 Incline dumbbell presses*, 2-3 x 10, 8, 7 Incline cable flyes or arms-high pec deck flyes, 2 x 10, 8
Poundage
Dumbbell upright rows (drop)*, 1 x 6-9(6) Dumbbell presses* (drop), 1 x 6-9(6) Standing lateral raises (double drop), 1 x 7-9(6)(5) Incline one-arm lateral raises, 1 x 8-10
Decline extensions* (drop), 1 x 6-9(6) Pushdowns (double drop), 1 x 7-9(6)(5) Overhead extensions*, 1 x 8-10

WORKOUT 6
(Lats, intensity; Midback, volume; Biceps, volume; Forearms, intensity)
Exercise, sets x reps Wide-grip chins* (drop), 1 x 6-9(6) Stiff-arm pulldowns (double drop), 1 x 7-9(6)(5) Dumbbell pullovers, 1 x 8-10
Poundage
Bent-over barbell rows*, 2-3 x 10, 8, 7 Bent-arm bent-over laterals, 3 x 10, 8, 7 Barbell or dumbbell shrugs, 2 x 10, 8
Dumbbell curls or preacher curls*, 2-3 x 10, 8, 7 Incline curls*, 2 x 10, 8 Concentration curls, 2 x 10, 8
Hammer curls (drop), 1 x 7(5) Dumbbell reverse wrist curls (double drop), 1 x 9-12(7)(5) Dumbbell wrist curls (double drop), 1 x 9-12(7)(5) Rockers, 1 x 20 *Do one to two light warmup sets with about 50 percent of your work weight on the first and 80 percent on the second prior to your two work sets. Note: A drop is two sets back to back, with a weight reduction on the second; a double drop is three sets back to back with a weight reduction on the second and third.
Volume/Intensity Fusion Tips and Reminders

1) Do one to two warmup sets with 50 percent of your work-set weight on the first and 70 to 80 percent on the second on exercises that are marked with an asterisk (*). Concentrate, make your rep cadence sligtly slower than usual, and try to get in touch with the target muscle. 2) Push your work sets during intensity routines to positive failure until you cant do another rep with good form. On some sets continue with X-Rep partials, eight-inch pulses from the semistretch point, such as near the bottom of an incline press, up to just below the halfway mark on the stroke. (For more on X Reps, see page 70.) Important: On the volume routines, stop all work sets one to two reps short of failure. 3) The ideal rep speed is 1 1/2 seconds up and 1 1/2 seconds down; always keep your form strict. 4) Rest about two minutes between sets. Do not rest between drop sets or double drops. Only rest as long as it takes to reduce the weight, then continue repping out. 5) When you can get the higher number listed in the rep range of each exercise in intensitye workouts, increase the weight enough at the next workout to bring your reps down to the lower number. For volume workouts, pick a weight that allows you to get the upper range with only minor discomfort; then reduce the reps on each set after. For example, for squats on volume day, you do 10 reps on your first set, and eight on your second. If you do a third, do seven reps. 6) When you see a set range listed, such as 2-3, do two sets the first three weeks, and increase to three sets for the last three weeks. That will give you progressive volume, a slight increase in workload that will provide new growth stimulation. 7) After six weeks on the Volume/Intensity Fusion routineor any programgo back to a more abbreviated routine, such as those listed in The Ultimate Mass Workoutwww.X-Rep.comor in Chapter 3 (Time-Bomb Training), for one week of medium-intensity (subfailure) training. After that recovery week, you can up the intensity and stay on that routine, or go back for another round of Volume/Intensity Fusion. 8) You can train five days a week, Monday through Friday, with weekends off, following the sequence of workouts. If training five days a week is impossible for you, or you feel too drained, you can take Wednesdays off. Start the sequence with Workout 1 and 2 on Monday and Tuesday, then pick up with 3 on Thursday. Use Workout 4 on Friday, and then take the weekend off before resuming with Workout 5 on Monday, 6 on Tuesday and so on. That provides a little more time between bodypart hits. Just keep following the workout sequence as its listed.
WORKOUT 5
T/NT: The Traumatic/ Nontraumatic Program
ll right, youve seen some very different types of programs. Now its time for something a bit more exotic, although its based on how the bodybuilders in the 50s and 60s used to trainbefore steroids. Its the traumatic/ nontraumatic approach. (Volume/Intensity Fusion in the last chapter is actually a form of the traumatic/nontraumatic concept.) Alternating traumatic workouts with nontraumatic (or at least less traumatic) ones for each bodypart is an excellent way to accelerate results in the gym because of enhanced recovery. Like we said, its not really a new concept. The bodybuilders in the presteroid era often used a heavy/light system to build phenomenal physiques with power to spare. While the pure heavy/light concept makes a lot of sensewell have more on that in the next chapterits refined here so that you can more easily gauge and control the stress you impose on the muscle fibers. Heres a brief explanation of each type of workout: Traumatic workouts. These routines are not only heavy, but they also include stretch-position movements from POF to further traumatize muscle fibers (remember, stretch overload has been linked to hyperplasia, or fiber splitting, and is responsible for a lot of muscle soreness). Also, most of the exercises are free-weight moveCable and machine work are classified as less traumatic than free-weight exercises.
ments, which tend to be more severe than cables or machines. Nontraumatic workouts. These sessions have no stretch-position exercises and include more cable and machine movements, which tend to be less stressful due to weight-stack friction that reduces eccentric, or negative, resistance. Research shows Barbell work is not limited in severity by weight-stack that the negative drag and body positioning, so its usually more traustroke of an exermatic to fibers than machine work. cise causes excess fiber damage, and a weight stack reduces the severity. Machines can also lock you into position so your ability to activate more fibers is somewhat compromised by restricted movement (natural arcs, such as how the bar travels during a bench press, are compromised). Keep in mind that full recovery is critical if you want to accelerate growth. Thats why many less-advanced trainees will want to hold training days to three per weekso theres less chance of overtraining. Heres the split of that program, which is listed on pages 45 through 47: Monday: Quads, hamstrings, chest, back, delts Wednesday: Deadlifts, traps, calves, triceps, biceps, forearms, abs Friday: Quads, hamstrings, calves, chest, back, delts
Notice that arms get only one direct hit a week, on Wednesdays. That workout includes a stretch-position exercise along with a contracted-position movement and combines free-weight and cable exercises for a traumatic/nontraumatic mix. Will one direct arm-training day be enough? Keep in mind that your biceps, triceps and forearms get loads of stress on Monday and Friday during chest, back and delt work. All of that ancillary work is excellent complementary stimulation to the one direct hit on Wednesday, so your arms should grow quickly. As for the bodyparts you hit on Monday and Friday, they dont get full 3D POF hits but rather the positions are divided over two workouts. For example, quads get midrange and stretch work on Monday with squats and sissy squats (traumatic), then midrange and contracted work on Friday with Smith-machine squats and leg extensions (nontraumatic). In other words, Monday its barbell work and stretch overload; Friday its machine work and occlusion, or blood-flow blockage, with another machine exercise. Wednesday, your arm day, is also your deadlift day, but on that so-called full-body exercise you want to lighten the weight somewhat and pause at the bottom of each rep so you can take a few breaths prior to driving to the top. Breathing deadlifts, along with their pain infliction, are similar to breathing squats (to review the technique, see Chapter 2). Shoot for 10 to 15 reps. One set of these babies will have you huffing and puffing, and youll feel the effects in your entire body. In other words, it trains a lot of muscles at once and also stokes your metabolism for serious growth! (The deadlift is a key mass-building exercise, so go all out on that one set!)
X-Rep.coms T/NT Program

WORKOUT 1
Monday Exercise, sets x reps Quads: Traumatic Squats*, 3 x 9 ,7 ,5 Sissy squats, 1 x 8-12 Poundage
Hamstrings: Nontraumatic Leg curls*, 1 x 8-12 One-leg leg curls, 1 x 8-12
Chest: Traumatic Bench presses*, 3 x 9, 7, 5 Dumbbell flyes, 1 x 8-12 Dumbbell incline presses, 2 x 8-12
Delts: Nontraumatic Dumbbell presses*, 2 x 8-12 One-arm cable laterals (stop short of full stretch on each rep), 2 x 8-12 Cable upright rows*, 1 x 8-12
Midback: Traumatic Dumbbell rows (with chest support) or barbell rows*, 2 x 8-12 Bent-arm bent-over laterals, 1 x 8-12
Lats: Nontraumatic Wide-grip pulldowns*, 2 x 8-12 *Do one to two light warmup sets with about 50 percent of your work weight on the first and 80 percent on the second prior to your two work sets. Add weight to each successive set so your reps decrease.

WORKOUT 2
Wednesday Exercise, sets x reps Deadlifts* (breathing style), 1 x 10-15 Dumbbell shrugs, 1 x 8-12 Donkey calf raises*, 2 x 12-20 One-leg dumbbell calf raises, 2 x 12-20 Overhead dumbbell extensions*, 2 x 8-12 V-bar pushdowns, 2 x 8-12 Incline curls*, 2 x 8-12 Concentration curls, 2 x 8-12 Hammer curls, 1 x 8-12 Reverse wrist curls, 2 x 12-15 Wrist curls, 2 x 12-15 Incline kneeups, 2 x 10-15 Ab Bench crunches, 2 x 10-15 Poundage
*Do one to two light warmup sets with about 50 percent of your work weight on the first and 80 percent on the second prior to your two work sets.

WORKOUT 3
Friday Exercise, sets x reps Quads: Nontraumatic Smith-machine squats*, 2 x 8-12 Leg extensions,1 x 8-12 Hamstrings: Traumatic Stiff-legged deadlifts*, 2 x 8-12 Calves: Nontraumatic Seated calf raises*, 2 x 12-18 Standing machine calf raises, 1 x 15-20 Knee-flexion leg press calf raises, 2 x 15-20 Delts: Traumatic Wide-grip upright rows*, 3 x 9, 7, 5 Incline one-arm lateral raises, 1 x 8-12 Lateral raises, 1 x 8-12 Dumbbell presses, 2 x 8-12 Chest: Nontraumatic Smith-machine bench presses*, 2 x 8-12 Cable crossovers, 1 x 8-12 Smith-machine incline presses , 1 x 8-12 Incline cable crossovers, 1 x 8-12 Lats: Traumatic Wide-grip chins*, 2 x 9, 7 Machine or DB pullovers, 2 x 8-12 Midback: Nontraumatic Machine rows*, 2 x 8-12 *Do one to two light warmup sets with about 50 percent of your work weight on the first and 80 percent on the second prior to your two work sets. Add weight to each successive set so your reps decrease.
Poundage
T/NT Tips and Reminders

1) Do one to two warmup sets with 50 percent of your work-set weight on the first and 70 to 80 percent on the second on exercises with an asterisk (*). Concentrate, make your rep cadence sligtly slower than usual, and try to get in touch with the target muscle. 2) Push your work sets to at least positive failureuntil you cant do another rep with good form. Usually, on the last set of each exercise continue with X-Rep partials, eight-inch pulses from the semistretch point, such as near the bottom of an incline press, up to just below the halfway mark on the stroke. (For more on X Reps, see page 86.) 3) The ideal rep speed is 1 1/2 seconds up and 1 1/2 seconds down; always keep your form strict. 4) Rest about 2 1/2 minutes between sets on which you pyramid the weight; rest 1 1/2 minutes between sets on other exercises. 5) If you get at least 10 reps fairly easily on your first set of a pyramid exercise, add weight at your next workout to all three setsenough so that your reps on your first set come down to eight or nine. Add weight to other exercises when you can get more than the lower rep range listed on your last set. For example, if on stiff-legged deadlifts you get 10 reps on your second set, add weight at your next workout to bring the reps back down to eight on that second set. (You will be using the same weight on all sets; the reps on the last one indicate the need for more weight.) 6) After six weeks on the T/NT routine, back off the intensity use the same routine but stop every set two reps short of failure. Then you can go back to the intense version or another program in this e-book or any of our other e-books. 7) Eat plenty of protein, preferably over five to seven smaller meals every day. Your protein intake should be about one gram for every pound of bodyweight, and you should get protein at every meal. (For a meal-by-meal template, see the 3D MuscleBuilding Fast-Mass Diet on page 100 of 3D Muscle Building www.3DMuscleBuilding.com.) 8) The above tips apply to the four-day Direct/Indirect version of T/NT on the next few pages.
If youd rather train four days a week instead of three, you can try a different rendition of traumatic/nontraumatic training, direct/indirect workouts, and youll also get the benefits of full-on 3D POF for each bodypart at every workout. A direct/indirect program is very efficient and recovery-oriented because you work each bodypart directly only once a week; however, each bodypart gets a second hit via indirect work. For example, you train lats at one workout, which indirectly involves the midback; then you train midback at a different workout that same week and indirectly hit the lats. Although none of the workouts is light, we classify the indirect workout as light. Heres the four-day Direct/Indirect split:
Monday Middle/lower chest (indirect upper-chest and triceps workbench presses and dips) Lats (indirect midback and biceps workchins, undergrip rows and pulldowns) Upper traps (indirect delt workdumbbell upright rows) Forearms/brachialis (indirect biceps workreverse curls and hammer curls) Tuesday Quads (indirect lower-back worksquats) Hamstrings (indirect lower-back workstiff-legged deadlifts) Gastrocs (indirect soleus workcalf raises) Abs Thursday Delts (indirect trap workpresses, lateral raises) Upper chest (indirect middle/lower-chest workincline presses, cable flyes) Triceps Biceps (indirect forearm workcurls) Friday Midback (indirect quad and hamstring workdeadlifts and indirect lat workrows) Soleus (indirect gastroc workseated calf raises and leg press calf raises) Abs Lower back
X-Rep.coms Direct/Indirect T/NT Program

WORKOUT 1
Monday Exercise, sets x reps Bench presses*, 3 x 9, 7, 5 Dumbbell flyes, 2 x 8-12 Crossovers, 2 x 8-12 Poundage
Wide-grip chins*, 3 x 8-12 Dumbbell pullovers*, 1 x 8-12 Undergrip pulldowns, 2 x 8-12 Dumbbell shrugs, 2 x 8-12 Dumbbell upright rows*, 3 x 8-12
Reverse wrist curls , 2 x 9-15 Reverse curls, 2 x 8-12 Wrist curls, 2 x 9-15 Hammer curls, 1 x 8-12
*Do one to two light warmup sets with about 50 percent of your work weight on the first and 80 percent on the second prior to your two work sets. Add weight to each successive set so your reps decrease.

WORKOUT 2
Tuesday Exercise, sets x reps Squats*, 3 x 9, 7, 5 Sissy squats, 2 x 8-12 Leg extensions*, 2 x 8-12 Poundage
Stiff-legged deadlifts*, 2 x 8-10 Leg curls*, 2 x 8-12
One-leg calf raises, 3 x 12-20 Leg press calf raises or donkey calf raises, 2 x 10-15 Seated calf raises, 1 x 15-20
Ab Bench crunches or full-range crunches, 2 x 10-12 Flat-bench twisting crunches, 1 x 10-12
*Do one to two light warmup sets with about 50 percent of your work weight on the first and 80 percent on the second prior to your two work sets. Add weight to each successive set so your reps decrease.

WORKOUT 3
Thursday Exercise, sets x reps Dumbbell upright rows*, 3 x 9, 7, 5 Incline one-arm laterals or one-arm cable laterals, 1 x 8-12 Lateral raises, 2 x 8-12 Dumbbell presses, 2 x 8-12 Poundage
Dumbbell incline presses*, 2 x 8-12 Incline cable flyes, 2 x 8-12 Flat-bench cable flyes (middle, low), 2 x 8-12
Decline extensions*, 2 x 8-12 Two-arm overhead dumbbell extensions*, 2 x 8-12 One-arm pushdowns, 2 x 8-12
Barbell curls*, 2 x 8-12 Incline curls*, 2 x 8-12 Concentration curls, 2 x 8-12 *Do one to two light warmup sets with about 50 percent of your work weight on the first and 80 percent on the second prior to your two work sets. Add weight to each successive set so your reps decrease.

WORKOUT 4
Friday Exercise, sets x reps Deadlifts* (breathing style), 1 x 10-15 Poundage
Leg extensions*, 2 x 8-12
Leg curls*, 2 x 8-12
One-arm dumbbell rows or simultaneous DB rows with chest support*, 2 x 8-12 Bent-arm bent-over laterals, 2 x 8-12
Knee-flexion leg press calf raises, 2 x 15-20 Seated calf raises, 3 x 12-15
Ab Bench crunches or full-range crunches, 2 x 10-12 Incline kneeups, 2 x 10-12
Low-back machine or hyperextensions, 1 x 9-12 *Do one to two light warmup sets with about 50 percent of your work weight on the first and 80 percent on the second prior to your two work sets. Add weight to each successive set so your reps decrease.
Exercises
Here are descriptions of a few of the uncommon exercises: Sissy squats (stretch position, quads). Do these near an upright you can hold to stabilize yourself throughout the movement (or do them in a Smith machine with a towel looped around the bar so you can hang onto the ends). Rise up on your toes and squat down, but do not bend at the waist. Keep your torso and thighs on the same planelike youre doing the limbo under a low bar. When your hamstrings meet your calves, and you feel a distinct pull in your front-thigh muscles, reverse the movement, driving up with your quads till youre two-thirds of the way to fully erect. In other words, do not raise up high enough to remove tension from your quads. Do not pause at the top or bottom of the stroke. Incline one-arm laterals (stretch position, medial delts). For these you sit sideways on an incline bench, your nonworking shoulder against the bench so your torso is at an angle. Thats important because you will have a dumbbell in the hand of your outer arm, and that dumbbell must pull your arm down and across your torso to create some stretch in your medial-delt head. Keep a slight bend in your working arm, allow the dumbbell to move as close to you as possible as your arm moves in front of your body. Before tension falls off your delt, right before your arm is perpendicular to the floor, reverse the downward movement and raise the dumbbell in an arc till your arm is parallel with the floor. When you reach that point, immediately reverse the movement and control the downward arc to the low, stretch position. Maintain tension on your medial-delt head throughout the setyou should feel a distinct pull on that head at the bottom of the stroke. Full-range crunches (stretch and contracted position, abs). Recline on a bench press bench, head and upper back hanging off the end and feet up on the bar thats resting arcross the bench uprights. Lower your head and shoulders down past the plane of the bench till you feel a stretch in your abs, then, without pausing, curl your upper body up into a crunch position. At the top, abs-contracted point, dont pause, but slowly lower (uncurl) back to the stretch position and then immediately execute another rep. You can do fullrange crunches more effectively and comfortably on an Ab Bench (available at www.Home-Gym.com). Knee-flexion leg press calf raises (midrange position, calves). Position yourself on a leg press with only the balls of your feet on the foot plate, your knees locked. Lower the weight by allowing your feet to come toward you as you simultaneously unlock your knees. From that slight bent-knee position, with your feet in the stretch position of a calf raise, simultaneously push your knees to lockout and your feet to the top calf-raise position. Do not pause at the top or bottomkeep your calves firing with a pistonlike cadence and help from a push-press action involving your quads. (You should be able to work up to some impressive poundage here to really overload your gastrocs for new growth!) When you can no longer do full-range reps, do X Reps out of the bottom position. Note: We are working on video presentations of many of the exercises in our e-books. Watch our Web site, www.X-Rep.com for those and/or photos of many key movements.
WORKOUT 6
The Heavy/Light Program
e mentioned in the last chapter that the Traumatic/ Nontraumatic routines are hybrids of the classic heavy/light system, although none of the workouts is light. You still use the heaviest weights possible and train to failure at every workoutless muscle trauma at nontraumatic workouts is due to exercise choice, not load manipulation. This chapter contains a true heavy/light program. Heavy/light is a relatively simple concept that was used successfully by bodybuilders in the late 50s and early 60s. Unfortunately, it fell out of favor with the advent of steroids, which suddenly enabled bodybuilders to recover much quicker, making light training unnecessary. You can bomb and blitz each muscle twice a week and grow without a hint of overtraining. Or smash a bodypart once a week with excessive volume, like 20 to 30 sets per bodypart, and still grow quickly. Thats not the case for most natural bodybuilders. The real controversy with heavy/light programs is the light workout. Many high-intensity advocates say its just not necessary. Why not blast the muscle, then blast it again once its fully recovered, which occurs five to seven days later? The answer has to do with neuromuscular efficiency. From all indications it appears as though the muscle structures recover faster than the neuromuscular, or nervous, system, for most traineesunless they can generate severe intensity and totally blow out the muscle. Thats hard to do at every single workout, so a good strategy is to hit each muscle with a hard, intense blast and then with a lighter workout later in the week to prevent atrophy without overstressing the nervous system, which is still recovering. Thats especially true for more advanced trainees whove developed the mass and
strength to tax their systems to the extreme. Basically, the light workout helps facilitate growth via enhanced blood flow and milder muscle stimulation so the nervous system isnt disturbed to any great degree. The difference in recovery between the nervous system and the muscles may be the reason so many trainees experience more strength gains than muscle growth when they train each bodypart only once a week. The nervous systems recuperates completely after seven days, but the muscles recovered a bit sooner, so size increases are somewhat sluggish. While your body is ready for a double hit each week, a lot of times its best not to hit each bodypart with two intense blasts every seven days, so heavy/light training is an elegant solution (although traumatic/nontraumatic, direct/indirect and volume/intensity are variations on the theme and also work well). The heavy day for a bodypart consists of a compound exercise, such as squats, done for three sets, but using a reverse pyramidreducing the poundage on each successive set, as opposed to adding, as youve seen in previous chapters. The reps should go something like five, eight, nine, and each of your work sets in the reverse pyramid should be taken to exhaustion. Thats after a couple of warmup sets, of course. Why a reverse pyramid? Nervous system priming for better stimulation on your longer-tension-time size-building sets (second and thirdeight and nine reps). Remember we said that with a standard pyramid you train for strength with a size side effect; with the reverse pyramid you train for size with a strength side effect. Heres the reason: Heavy-weight lowrep sets cause the nervous system to crap out early; however, they also heighten nervous system response. That means after one heavy low-rep set, youll be able to activate more fibers on your second and third higher-rep growth-range sets (30 seconds of tension time). You get descent strength (force) activation on your first set and the best hypertrophic (growth) stimulation on your second. Your third is size-surge insurance. Youll feel it happening! When you reduce the weight for your second set, youll feel much more powerful because of heightened innervation. The weight will feel light, and youll
glide through the size principle of fiber recruitment much more readily and activate more growth fibers toward the end of that second lighter growth setespecially if you add X-Rep partials at exhaustion. The other reason you should do your heavy low-rep set first is that you deal with less fatigue-product accumulation. You want to be as fresh as possible so the muscles dont crap out early. Remember, low-rep sets to exhaustion cause your central nervous system to balk very earlyemergency shutdown. Lets say you do your higher-rep set first instead. Now the muscles have more residual fatigue products so you may hit the CNS wall on your second heavier set even earlier. Wont fatigue-product pooling happen doing the low-rep set first? Noat least not enough to negatively affect your second hypertrophy set. There isnt much fatigue-product pooling on a six-rep set. As we said, that low-rep power set first will supercharge your second growth set due to heightened nervous system response. Yes, fatigue-product pooling from your second higher-rep set will affect your third hypertrophic set, but that last set is just for insuranceto insure that you attacked as many growth fibers as possible and to transition into endurancecomponent work. After that, you do a drop set on either a stretch- or contracted-position exercise. Youll hit the position you dont hit at the following workout on light day, which is Split-Positions Training. In other words, you put the contracted-position exercise on one day and the stretch-position exercise on another. For example, your heavy quad day will be squats (midrange), done in reverse-pyramid fashion, and sissy squats (stretch), done with a drop set. At your next quad workout youll do light squats (midrange), followed by leg extensions (contracted) with a drop set. To repeat the drop-set technique, it involves going to exhaustion with a weight that allows you to get about eight reps and then immediately reducing the poundage and cranking out another five or six reps to exhaustion. That extends the target muscles time under tensionand burns like the fires of hell.
As weve said in our previous e-books, one of the big mistakes trainees make is using weights that dont allow sets on any exercise to last long enough to trigger an optimal hypertrophic adaptation. For example, theyll use a weight that lets them get seven reps with a one-up/one-down cadencefor a grand total of 14 seconds under tension. Thats unacceptable if youre looking for significant size stimulation. Most trainees need close to 30 seconds of tension on at least some sets if they want to build muscle. A 1.5/1.5 cadence gets you closer, but thats still only 21 seconds (three seconds times seven reps); however, if you immediately decrease the weight so you can do five more reps at that same cadence, you now have 36 seconds, 21 plus 15. And if you add X Reps you get the tension time even higher. Drop sets force you to get enough time under tensionand you wont believe the skin-stretching pump they trigger. Add a drop set at the end of each bodypart routine, and itll feel as if your skin is as tight as a trampolinestretched over the throbbing muscle as far as it can go. Its a very efficient sizebuilding tactic. If youve glanced at the program, you may be wondering about doing drop sets to failure on light day. Wont they overstress your nervous system, something youre trying to avoid? No because youll be doing them on isolation exercises only, not the big compound, or midrange, movements. Isolation exercises take much less out of you. Its overuse of the big compound movements that tend to overstress the nervous system. There are two different routines. If youre gung-ho for four days a week, youll follow the same heavy/light protocol, going to exhaustion on your midrange movements on heavy day, but doing slightly higher reps with less weight on light day and stopping each set a few reps short of failure. Remember, the point is to prevent overstressing your nervous system and to further enhance the growth mechanism with the precise amount of moderate work on light day. Take your drop sets to positive failure on both days, but only add X Reps on heavy day. Confused? Dont worry, the routine lists the proper protocols for each exercise.
X-Rep.coms Heavy/Light Program

WORKOUT 1
Monday Exercise, sets x reps Quads: Heavy Squats*, 3 x 5, 8, 9 Smith-machine squats or sissy squats (drop), 1 x 8(5) Hamstrings: Light Leg curls* (subfailure), 1 x 10-15 Leg curls (drop), 1 x 8(5) Chest: Heavy Bench presses*, 3 x 5, 8, 9 Dumbbell flyes (drop), 1 x 8(5) Incline presses*, 2 x 8-12 Delts: Light Dumbbell upright rows* (subfailure), 2 x 10-15 Seated laterals (drop), 1 x 8(5) Dumbbell presses (drop), 1 x 8(5) Lats: Heavy Wide-grip chins*, 3 x 5, 8, 9 Machine or dumbbell pullovers (drop), 1 x 8(5) Midback: Light Dumbbell rows* (subfailure), 2 x 10-15 Dumbbell shrugs (drop), 1 x 8(5) *Do one to two light warmup sets with about 50 percent of your work weight on the first and 80 percent on the second prior to your two work sets. Reduce weight on each successive set so your reps increase. Poundage

WORKOUT 2
Wednesday Exercise, sets x reps Deadlifts* (breathing style), 1 x 10-15 Knee-extension leg press calf raises*, 3 x 12-20 One-leg dumbbell calf raises, 2 x 12-18 Overhead EZ-curl bar extensions*, 2 x 9-12 V-bar pushdowns (drop), 1 x 8(5) Incline curls*, 2 x 9-12 Concentration curls (drop), 1 x 8(5) Hammer curls, 2 x 9-12 Reverse wrist curls (drop), 1 x 12(8) Wrist curls (drop), 1 x 12(8) Incline kneeups, 2 x 9-12 Full-range crunches or Ab Bench crunches (drop), 1 x 9(6) Poundage
*Do one to two light warmup sets with about 50 percent of your work weight on the first and 80 percent on the second prior to your two work sets. Reduce weight on each successive set so your reps increase.

WORKOUT 3
Friday Exercise, sets x reps Quads: Light Squats* (subfailure), 2 x 10-15 Leg extensions (drop), 1 x 8(5) Hamstrings: Heavy Stiff-legged deadlifts*, 2 x 7-9 Leg curls (drop), 1 x 8(5) Calves: Light Seated calf raises* (subfailure), 2 x 12-18 Standing machine calf raises (drop), 1 x 15(8) Delts: Heavy Wide-grip upright rows (with EZ-curl bar, if possible)*, 3 x 5, 8, 9 Incline one-arm lateral raises (drop) 1 x 8(5) Chest: Light Incline presses* (subfailure), 2 x 10-15 Incline cable crossovers (drop), 1 x 8(5) Bench presses* (subfailure), 2 x 10-15 Cable crossovers (drop), 1 x 8(5) Midback: Heavy Barbell rows*, 3 x 5, 8, 9 Bent-arm bent-over laterals (drop), 1 x 8(5) Lats: Light Wide-grip pulldowns* (subfailure), 2 x 10-15 Stiff-arm pulldowns (drop), 1 x 8(5) *Do one to two light warmup sets with about 50 percent of your work weight on the first and 80 percent on the second prior to your two work sets. Reduce weight on each successive set so your reps increase. Poundage
Heavy/Light Tips and Reminders

1) Do one to two warmup sets with 50 percent of your workset weight on the first set and 70 to 80 percent on the second on exercises with an asterisk (*). Concentrate, make your rep cadence sligtly slower than usual, and try to get in touch with the target muscle. (Youll probably only need one warmup set on light days.) 2) Push your work sets to at least positive failureuntil you cant do another rep with good formon heavy days. On some sets, usually the last for an exercise, continue with X-Rep partials, eight-inch pulses from the semistretch point, such as near the bottom of an incline press, up to just below the halfway mark on the stroke. (For more on X Reps, see page 86.) On light days stop sets on the first (big midrange) exercise a rep or two short of failure. 3) The ideal rep speed is 1 1/2 seconds up and 1 1/2 seconds down; always keep your form strict. 4) Rest 2 1/2 to three minutes between sets on your reversepyramid exercise; rest 1 1/2 to two minutes between sets on other exercises. 5) If you get at least seven reps fairly easily on your first set of a reverse-pyramid exercise, add weight at your next workout to all three setsenough so that your reps on all sets stay in the listed range. Add weight to other exercises when you can get more than the lower rep range listed on your last set. For example, if on stiff-legged deadlifts you get eight reps on your second set, add weight at your next workout to bring the reps back down to seven on that second set. (You will be using the same weight on all sets; the reps on the last one indicate the need for more weight.) 6) After six weeks on the Heavy/Light routine, back off the intensityuse the same routine but stop all sets two reps short of failure. Then you can go back to the intense version or another program in this book or any of our other e-books. 7) If you are using the four-day version (listed on the next few pages) and forsee only being able to train three days on any given week, use the three-day version listed here. Thats better than skipping a workout on the four-day version. 8) The above tips apply to the four-day Heavy/Light program on the next few pages as well.

WORKOUT 1
Monday (Chest, heavy; Delts, light; Back, light; Arms, heavy) Exercise, sets x reps Bench presses*, 3 x 5, 8, 9 Crossovers (drop), 1 x 8(5) Incline presses*, 2 x 7-9 Pec deck (arms high; drop), 1 x 8(5) Dumbbell upright rows* (subfailure), 2 x 10-15 Incline one-arm laterals (drop), 1 x 8(5) Wide-grip pulldowns* (subfailure), 2 x 10-15 Pullovers (drop), 1 x 8(5) Shoulder-width cable rows* (subfailure), 2 x 10-15 Bent-arm bent-over laterals (drop), 1 x 8(5) Decline extensions*, 3 x 5, 8, 9 Overhead dumbbell extensions (drop), 1 x 8(5) Barbell curls*, 3 x 5, 8, 9 Incline curls (drop), 1 x 8(5) Reverse wrist curls, 2 x 9-12 Wrist curls, 2 x 9-12 *Do one to two light warmup sets with about 50 percent of your work weight on the first and 80 percent on the second prior to your two work sets. Reduce weight on each successive set so your reps increase. Poundage

WORKOUT 2
Tuesday (Quads, light; Hamstrings, heavy; Calves, heavy; Abs; light) Exercise, sets x reps Squats* (subfailure), 2 x 10-15 Sissy squats (drop), 1 x 8(5) Stiff-legged deadlifts*, 2 x 8-10 Leg curls (drop), 1 x 8(5) Hyperextensions, 1 x 8-10 Knee-extension leg press calf raises*, 3 x 12-15 Donkey calf raises or strict leg press calf raises*, 2 x 9-12 Seated calf raises (drop), 1 x 12(8) Incline kneeups (subfailure), 2 x 10-12 Full-range crunches or Ab Bench crunches (drop), 1 x 12(7) Poundage

WORKOUT 3
Thursday (Delts, heavy; Chest, light; Back, heavy; Arms, light) Exercise, sets x reps Wide-grip upright rows (with EZ-curl bar, if possible)*, 3 x 5, 8, 9 Lateral raises (drop), 1 x 8(5) Incline dumbbell presses* (subfailure), 2 x 10-15 Incline cable flyes (drop), 1 x 8(5) Bench presses* (subfailure), 2 x 10-15 Cable flyes (drop), 1 x 8(5) Wide-grip pulldowns or chins*, 3 x 5, 8, 9 Stiff-arm pulldowns (drop), 1 x 8(5) Shoulder-width cable rows*, 3 x 5, 8, 9 Dumbbell shrugs (drop), 1 x 8(5) Decline extensions* (subfailure), 2 x 10-15 Pushdowns (drop), 1 x 8(5) Barbell curls* (subfailure), 2 x 10-15 Concentration curls (drop), 1 x 8(5) Hammer curls (subfailure), 2 x 10-15 *Do one to two light warmup sets with about 50 percent of your work weight on the first and 80 percent on the second prior to your two work sets. Reduce weight on each successive set so your reps increase. Poundage

WORKOUT 4
Friday (Quads, heavy; Hamstrings, light; Calves, light; Abs, heavy) Exercise, sets x reps Squats*, 3 x 5, 8, 9 Leg extensions (drop), 1 x 8(5) Stiff-legged deadlifts* (subfailure), 2 x 10-12 Leg curls (drop), 1 x 8(5) Hyperextensions, 1 x 8-10 Seated calf raises* (subfailure), 2 x 15-20 Leg press calf raises (strict; subfailure), 2 x 15-20 One-leg calf raises (drop), 1 x 12(7) Incline kneeups, 2 x 7-10 Full-range crunches or Ab Bench crunches (drop), 1 x 8(5) Poundage
Exercises
Here are descriptions of a few of the uncommon exercises: Shoulder-width-grip cable rows (midrange/contracted, midback). While this exercise puts your midback in the contracted position at the top of each rep, it does have muscle synergy. Use an overgrip with a hand spacing thats just slightly wider than shoulder width. Pull the bar back toward you till it almost touches our lower chest, squeezing your scapulae together as you pull. To make that action more natural, keep your arms up slightly away from your torso; if they are down next to it you will work your lats more than your midback. Dont pause at the top; reverse the movement immediately and lower until your arms are almost fully extended. Right before full extension as your scapulae move apart, reverse the action immediately and pull back to the top. If you train at home you can do bent-over barbell rows, but keep your back flat and your torso held in a position thats only slightly higher than parallel to the ground. You can also do this exercise with a dumbbell in each hand, rowing them simultaneously. Chest support makes it one of the best moves, as it then has stretch-, contracted- and midrange-position characteristics. Dumbbell upright rows (midrange, delts). Stand erect with a dumbbell in each hand at arms length down by your thighs. Pull the dumbbells up and out as you bend your elbows. Your biceps and traps will help your delts create the force necessary to raise the dumbbells. At the top your hands should be just forward and slightly below your front deltoids, simulating a wide-grip upright row. When you reach that position, lower without pausing till your hands are down near your outer thighs and your arms are just out of the lockout position. Once again, dont pause; immediately reverse the downward stroke and pull back up and out to the top, hands-wide, position. For variety, or when your strength outruns your top-end dumbbells, try rack pulls. Use a barbell resting on the long pins in a power rack set at about knee level. Grab the bar with a grip thats about a hand space wider than shoulder width on each side and stand erect. With a slight heave and some leg drive, pull the bar up in an upright-row motion till its just above your belly button, then lower immediately. Keep the bar moving. Or you may want to try upright rows with an EZ-curl bar. Incline kneeups (midrange and lower contracted, abs). Position yourself on a situp slant board so your head is at the top high end. Grab the sides of the bench next to your head for stability, then with a slight bend at your knees raise your legs until your knees are above your chest and your hips are rolled up off the bench. Without pausing lower your legs in an arc till your heels almost touch the floor, then reverse the downward stroke without pausing and pull your legs up to the highest position again. Keep tension on your abs throughout the set; dont throw your legs up and allow your feet to travel back behind your head. At the top of each rep your feet should be above your face. To add weight you can use a low cable and ankle straps. Stiff-arm pulldowns (contracted, lats). Stand in front of a pulldown machine, take a shoulder-width overgrip on the bar and step back till your torso is angled slightly forward. With the bar at eye level, bring it down in an arc to your front thighs while keeping a slight bend at your elbows. When the bar reaches your thighs, follow the same arc on the negative stroke till the bar is at eye level again. Repeat. Note: We are working on video presentations of many of the exercises in our e-books. Watch our Web site, www.X-Rep.com for those and/or photos of many key movements.
WORKOUT 7
X-Rep Reload
f youve read our X-Rep Training Blog, you know that weve recently gone back to the future. No, were not training with Michael J. Fox. Weve revived our very first X-Rep program, the one that gave us such great gains in one month, but weve updated it with techniques weve found effective since then. (Our original X-Rep program is outlined in our ebook The Ultimate Mass Workoutwww.X-Rep.com.) Weve been using Eric Brosers Power/Rep Range/Shock strategy, but more recently weve been tweaking it for our body typesJonathan is more mesomorphic (athletic/muscular), while Steve is more ectomorphic (thinner/hardgainer). Were sticking with Brosers plan on our new X-Rep Reload Program, with a few variations. Heres a review of the standard P/RR/S strategy (for a standard P/RR/S program, see the last chapter of 3D Muscle Buildingwww.3DMuscleBuilding. com): Week 1: Power. Train every exercise with straight setsno supersets, tri-sets or drop setsand reps stay in the fourto-six zone. Use slightly higher reps on endurance-oriented muscles like calves, abs and forearms. Week 2: Rep Range. For the first exercise you pick a weight that gets you seven to nine reps. For the second exercise you do 10 to 12 reps. On the third exercise you move the rep range up to the high end of fast-twitch recruitment13 to 15 reps. Week 3: Shock. This week is for putting your muscles through the meat grinder with supersets, drop sets and so on. Reps for most muscles stay in an eight-to-10-rep range, but extended-set techniques are a must.
With Power/Rep Range/Shock, you must keep track of your exercise poundages.
Other than squeezing our original X-Rep program into that schedule, what other tweaks have we made? The first is that we no longer schedule our phases in weeks. We are now on the so-called ideal split we outline in our e-book Beyond X Rep Muscle Building, which divides the body over three workouts instead of the four-day split we were using. Whats so ideal about it? Minimum overlap with a day off during the week. Its a three-way split, with workouts on Monday, Tuesday, Wednesday and Friday. Were off on Thursdays and weekends. Heres a day-by-day snapshot for two weeks. Youll see that were hitting all upper-body muscles more frequently than once every seven days. Upper legs still get a once-aweek hitevery Tuesday. Week 1 Monday: Workout 1 (chest, lats, triceps, abs) Tuesday: Workout 2 (legs and lower back) Wednesday: Workout 3 (delts, midback, biceps, forearms) Thursday: Off Friday: Workout 1 (chest, lats, triceps, abs + soleus) Weekend: Off (with cardio) Week 2 Monday: Workout 3 (delts, midback, biceps, forearms) Tuesday: Workout 2 (legs and lower back) Wednesday: Workout 1 (chest, lats, triceps, abs) Thursday: Off Friday: Workout 2 (delts, midback, biceps, forearms + soleus) Weekend: Off (with cardio) Repeat Week 1 Whats so great about that split? For one thing, notice that we never hit the upper body two days in a rowtheres a leg day, an off day or an entire weekend between those workouts. So even the slight overlap that occurs with backmidback
and lats on different daysand a few other muscles is buffered by at least one full recovery day. Were training quads and hamstrings only once a week, but all other bodyparts now get hit every four or five days, depending on where it falls during the weekMonday (four days of rest, till Friday), Wednesday (five days, till Monday) or Friday (five days, till Wednesday). More frequent workouts seem to work better for us. We dont have hours to trainwe train on our lunch breakso we cant use a lot of volume. That may be why our size gains were sporadic when we were training each bodypart only once a weekwe werent damaging the muscle enough to require that extended recovery time. Or maybe we just respond better to more frequent hits. So far we havent found a way to make training bodyparts only once a week work for us with our limited training time. When we train muscles only once a week, we are always sore, which is an indication that bodyparts are recovering, then regressing a bit before the next sessionspinning our wheels a lot of the time. Training bodyparts more frequently also means shorter Power/Rep Range/Shock phases. Hitting bodyparts only once a week was especially problematic with the Power phase, in which you do all exercises for only four to six reps. Thats more of a strength-building rep range than one conducive to adding muscle size, so for an entire week we were technically training only for strength. With our new split we begin the next protocol after three workoutsevery four or five days. Weve also bastardized each of the phases somewhat to include other rep ranges to further address that problem. A good example is the Power phase.
Power Reload
Midrange exercise: Standard Powertwo sets of four to six rep, but on the second set we do a drop set, the second phase with about eight reps (that should sound familiarits the two-set/drop method from Chapter 3: Time-Bomb Training, one of our favorite mass-building protocols for big midrange exercises). We do X Reps on the first set and X Reps on the second phase of the drop set. That provides max force
and extended tensionmore tension time is something Steve needs because of his hardgainer genetics... Contracted exercise: Because Steves a hardgainer, and a new study showed what hed discovered after years of traininglow reps dont do much, if anything, for him in the size departmentwe altered this exercise as well. Instead of straight low-rep sets, as dictated in standard Power workouts, we are doing a drop set, the first phase in the Power rangefour to six repsthe second phase for eight reps. That provides more tension time for some endurance-component work, which Steve needs, but it still permits us to train the exercise with a low-rep set on the first phase of the drop set. For example, when we do cable flyes for pecs, we use a heavy weight, power out four to six controlled reps, reduce the weight, and then crank out about eight reps, followed by X Reps or an X Fade, which extends the tension time even more. In case youre not familiar with an X Fade, its X-Rep partial pulses in the top, contracted position followed by X Reps down near the stretch position. Its a killer technique, especially on the second phase of a drop set. If we use a supersettwo exercises back to backinstead of a drop set, we do the first exercise in the lower-rep zone and the second exercise for around eight reps. For example, for lats we superset machine pullovers for four to six reps with rope rows for eight to 10. And we add X Reps and/or a Static X to the rope rows. If you dont feel that in your back, you may have been born without lats! Stretch exercise: We usually do a Double-X Overload setan X-Rep partial between each full repfor more stretch overloadand well often end the set with a Static X. Youll see why this is so important for building more mass after you read Appendix A on stretch overload. Heres our current Power midback program (M = midrange, S = stretch, C = contracted): M: Bent-over barbell rows (X Reps), 2 x 4-6, 4-6(7) C: Bent-over bent-arm laterals (drop; X Reps), 1 x 4-6(8) S: V-handle cable rows (DXO), 1 x 8-10
Rep Range Reload

Midrange exercise: Start every bodypart with a big midrange movement, same as Power, only with higher repstwo sets of seven to nine reps. Once again we use the two-set/ drop method, reducing the poundage after the second set and immediately doing another six to eight reps. Contracted exercise: We do two straight setsthe first for 10 to 12 reps; then we reduce the weight for a set of 13 to 15 reps on the secondand we usually add an X Fade at the end for a killer burn and pump! Stretch exercise: Same as Power, favoring DXO with a Static X tacked on for extra stretch overload. Heres our current RR midback program: M: Bent-over barbell rows (X Reps), 2 x 7-9, 7-9(7) C: Bent-over bent-arm laterals (rest; drop; X Reps), 2 x 10-12, 13-15 S: V-handle cable rows (DXO), 1 x 8-10
Shock Reload
Midrange exercise: Sometimes we use Dantes multi-rep rest/pause (DoggCrapp, or D.C.) formulathree sets with the same weight, each set separated by only 20 seconds of rest. And we add X Reps and/or a Static X to the last set. Reps usually go something like 9, 6, 420 seconds between each. Brutal! Or we continue using the two-set/drop method, same as on Rep Range workouts. For the sake of variety, we will put MRR/P in the Shock workout templates; however, keep in mind that the two-set/drop is an option that we use often. Contracted exercise: To up the shock factor, we take the drop-set concept to the next level and do a double drop. Thats three back-to-back sets with weight reductions. And we attempt an X Fade, X Reps or a Static X on the last phase. If we superset two exercises, one will be a drop set and the other a regular set, which mimicks the double-drop tactic. Stretch exercise: Once again one or two straight sets with the DXO X-hybrid technique mentioned earlier (see page 86 for all of them explained). Heres our midback Shock workout:
M: Bent-over barbell rows (MRR/P; X Reps), 3 x 9, 6, 4 C: Bent-over bent-arm laterals (double drop; X Reps), 1 x 8(6)(5) S: V-handle cable rows (DXO), 1 x 8-10 There are variations of each of those protocols for many bodyparts, but the tactics we use for Power, Rep Range and Shock are constant. For example, we always use the two-set/ drop on the midrange exercise for Rep Range. We follow that with a more isolated (contracted-position) exercise for two sets, one for 10-to-12 reps the other for 13 to 15. Quads are an exception, as we use the contracted move, leg extensions, to prime the heavily endurance-oriented quads for midrange work (squats), as youll see in the templates on the next few pages. Even if youre a little hazy on what to do when, just print the program and follow it, if youre motivated to train along with us. Everything is there. And keep in mind that even we have to refer to our printouts often during our workouts to keep things straight. If we do a superset and you cant follow suit because you train in a crowded commercial gym, just do a drop set or a double drop on one of the exercises listed instead. You get the same extended-tension-time effect without having to occupy two pieces of equipment (the more abbreviated home-gym workout on pages 87-95 have minimal supersets, so that may be a better training option for youeven if you train in a commercial gym). Also, dont let the listed programs intimidate youthey are not as long as they appear. Most exercises are for one set only. We get most workouts done in a little more than an hour, if we push ourselves. Note: To see how our program is evolvingand exactly what were doing at any given timevisit our X Training Blog at www.X-Rep.com.
X-Rep.coms X-Rep Reload Program

WORKOUT 1
POWER: Delts, Midback, Biceps, Forearms Exercise, sets x reps Seated laterals/upright rows (X Reps)*, 2 x 4-6, 4-6(8) Standing laterals (drop), 1 x 4-6(8) Forward-lean laterals (X Reps), 1 x 8-10 DB presses (X Reps), 2 x 4-6, 4-6(8) Bent-over laterals (drop; X Reps), 1 x 4-6(8) One-arm cable laterals (DXO), 1 x 7-9 Bent-over rows (X Reps)*, 2 x 4-6, 4-6(8) Bent-arm bent-over laterals (drop; X Reps), 1 x 4-6(8) V-handle cable rows (DXO), 1 x 7-9 Superset Dumbbell shrugs (DXO)*, 1 x 8-10 Behind-the-back shrugs, 1 x 6-8 Preacher curls*, 1 x 4-6 Cable curls, 1 x 6-9(8) Concentration curls (drop; X Reps), 1 x 4-6(8) Incline curls (DXO), 1 x 7-9 Incline hammer curls (X Reps)*, 1 x 4-6(8) Superset Dumbbell reverse wrist curls (X Reps), 1 x 10-12 Forearm Bar reverse wrist curls (X Reps), 1 x 10-12 Superset Dumbbell wrist curls (X Reps), 1 x 10-12 Forearm Bar wrist curls (X Reps), 1 x 10-12 Rockers, 1 x 20-30 Poundage
*Note: If this workout falls on Friday, add soleus worktwo sets of knee-extension leg press calf raises and two sets of seated calf raises. *Do one to two light warmup sets with about 50 percent of your work weight on the first and 80 percent on the second prior to your two work sets.

WORKOUT 2
POWER: Quads, Hamstrings, Calves, Lower Back Exercise, sets x reps Leg extensions (drop; X Fade), 1 x 8-10(6) Leg extensions (DXO), 1 x 7-9 Squats (middle X Reps), 3 x 10, 9, 8(6) Leg presses (nonlock; X Reps), 1 x 4-6 Leg extensions (X Reps), 1 x 8-10 Sissy Squats (DXO), 1 x 8-10 Lunges or feet-forward Smith machine squats, 1 x 8-10 Leg curls (drop; X Fade), 1 x 4-6(8) Leg curls (DXO), 1 x 8-10 Superset Stiff-legged deadlifts, 1 x 6-8 Hyperextensions (X Reps), 1 x 8-10 Stiff-legged deadlifts (DXO), 1 x 6-8 Knee-extension leg press calf raises (X Reps), 2 x 12, 10(7) Superset Standing calf raises (X Reps), 2 x 12-20 Hack-machine calf raises (X Reps), 2 x 8-10 One-leg calf raises (X Reps), 1 x 10-15 Machine donkey calf raises (DXO), 1 x 8-10 Low-back machine (DXO), 1 x 8-10 *Do one to two light warmup sets with about 50 percent of your work weight on the first and 80 percent on the second prior to your two work sets. Poundage

WORKOUT 3
POWER: Chest, Lats, Triceps, Abs Exercise, sets x reps Incline dumbbell presses (X Reps)*, 2 x 4-6, 4-6(8) High cable flyes (drop; X Fade), 1 x 4-6(8) Wide-grip dips or bench presses* (drop; X Reps), 2 x 4-6, 4-6(8) Middle cable flyes (drop; X Fade), 1 x 4-6(8) Pulldowns (X Reps)*, 2 x 4-6, 4-6(8) Superset Machine pullovers (X Reps), 1 x 4-6 Rope rows (X Reps), 1 x 8-10 Superset Undergrip pulldowns (X Reps), 1 x 8-10 Dumbbell pullovers (DXO), 1 x 7-9 Decline extensions (X Reps)*, 2 x 4-6, 4-6(8) Superset Pushdowns (X Reps), 2 x 4-6 Kickbacks or Bench dips (X Reps), 2 x 7-9 Overhead DB extensions (DXO), 1 x 7-9 Incline kneeups (X Reps), 1 x 10-15 Superset Incline kneeups (X Reps), 1 x 8-10 Flat-bench leg raises (X Reps), 1 x 10-12 Tri-set Ab Bench crunches (X Reps), 1 x 7-9 Twisting crunches (X Reps), 1 x 10-12 End-of-bench kneeups (X Reps), 1 x 8-10 Poundage

WORKOUT 1
REP RANGE: Delts, Midback, Biceps, Forearms Exercise, sets x reps Seated laterals/upright rows (X Reps)*, 2 x 7-9, 7-9(8) Standing laterals (rest; drop; X Reps), 2 x 10, 15 Forward-lean laterals (X Reps), 1 x 8-10 Dumbbell presses* (X Reps), 2 x 7-9, 7-9(8) Bent-over laterals (rest; drop; X Reps), 2 x 10, 15 One-arm cable laterals (DXO), 1 x 7-9 Bent-over rows (X Reps)*, 2 x 7-9, 7-9(8) Bent-arm bent-over laterals (rest; drop; X Reps), 2 x 10, 15 V-handle cable rows (DXO), 1 x 7-9 Superset Dumbbell shrugs (DXO)*, 1 x 7-9 Behind-the-back shrugs, 1 x 7-9 Preacher curls*, 1 x 7-9 Cable curls, 1 x 7-9(8) Concentration curls (rest; drop; X Reps), 2 x 10, 15 Incline curls (DXO), 1 x 8-10 Incline hammer curls (rest; drop; X Reps)*, 2 x 10, 15 Dumbbell reverse wrist curls (X Reps), 1 x 10-12 Forearm Bar reverse wrist curls (X Reps), 1 x 13-15 Dumbbell wrist curls (X Reps), 1 x 10-12 Forearm Bar wrist curls (X Reps), 1 x 13-15 Rockers, 1 x 20-30 Poundage

WORKOUT 2
REP RANGE: Quads, Hamstrings, Calves, Lower Back Exercise, sets x reps Leg extensions (rest; drop; X Fade), 2 x 10, 15 Leg extensions (DXO), 1 x 8-10 Squats (middle X Reps), 3 x 10, 9, 8(6) Leg presses (nonlock; X Reps), 1 x 8-12 Leg extensions (X Fade), 1 x 8-10 Sissy squats (DXO), 1 x 8-10 Lunges or feet-forward Smith machine squats, 1 x 7-9 Leg curls (rest; drop; X Fade), 2 x 10, 15 Leg curls (DXO), 1 x 8-10 Stiff-legged deadlifts, 1 x 10-12 Hyperextensions (X Reps), 1 x 13-15 Stiff-legged deadlifts (DXO), 1 x 8-10 Knee-extension leg press calf raises (X Reps), 2 x 12-15, 12-15(9) Standing calf raises (X Reps), 2 x 12-20 Hack-machine calf raises (X Reps), 2 x 12-20 One-leg calf raises (X Reps), 1 x 10-15 Machine donkey calf raises (DXO), 1 x 10-12 Low-back machine (DXO), 1 x 8-10 *Do one to two light warmup sets with about 50 percent of your work weight on the first and 80 percent on the second prior to your two work sets. Poundage

WORKOUT 3
REP RANGE: Chest, Lats, Triceps, Abs Exercise, sets x reps Incline dumbbell presses (X Reps)*, 2 x 7-9, 7-9(8) High cable flyes (rest; drop; X Fade), 2 x 10, 15 Wide-grip dips or bench presses (drop; X Reps), 2 x 7-9(8) Middle cable flyes (rest; drop; X Fade), 2 x 10, 15 Chins (X Reps)*, 2 x 7-9, 7-9(8) Machine pullovers (X Reps), 1 x 10-12 Rope rows (X Reps), 1 x 13-15 Superset Undergrip pulldowns (X Reps), 1 x 8-10 Dumbbell pullovers (DXO), 1 x 7-9 Decline extensions (X Reps)*, 2 x 7-9, 7-9(8) Pushdowns (X Reps), 2 x 10-12 Kickbacks or Bench dips (X Reps), 2 x 13-15 Overhead DB extensions (DXO), 1 x 7-9 Incline kneeups (X Reps), 2 x 10-15 Tri-set Ab Bench crunches (X Reps), 1 x 10-12 Twisting crunches (X Reps), 1 x 10-12 End-of-bench kneeups (X Reps), 1 x 8-10 *Note: If this workout falls on Friday, add soleus worktwo sets of knee-extension leg press calf raises and two sets of seated calf raises. *Do one to two light warmup sets with about 50 percent of your work weight on the first and 80 percent on the second prior to your two work sets. Poundage

WORKOUT 1
SHOCK: Delts, Midback, Biceps, Forearms Exercise, sets x reps Seated laterals/upright rows* (MRR/P; X Reps), 3 x 9, 6, 4 Standing laterals* (double drop; X Reps), 1 x 8(6)(5) Forward-lean laterals (X Reps), 1 x 8-10 Dumbbell presses* (MRR/P; X Reps), 3 x 9, 6, 4 Bent-over laterals (double drop; X Reps), 1 x 8(6)(5) One-arm cable laterals (DXO), 1 x 7-9 Bent-over rows* (MRR/P; X Reps), 3 x 9, 6, 4 Bent-arm bent-over laterals (double drop; X Reps), 1 x 8(6)(5) V-handle cable rows (DXO), 1 x 7-9 DB shrugs (drop; DXO), 1 x 8(6) Superset (20-second rest) Preacher curls*, 1 x 7-9 Cable curls (MRR/P; X Reps), 2 x 7, 5 Concentration curls (double drop; X Reps), 1 x 8(6)(5) Incline curls (DXO), 1 x 7-9 Incline hammer curls* (drop; X Reps), 1 x 8(6) Superset Dumbbell reverse wrist curls (drop; X Reps), 1 x 10(8) Forearm Bar reverse wrist curls (X Reps), 1 x 13-15 Superset Dumbbell wrist curls (drop; X Reps), 1 x 10(8) Forearm Bar wrist curls (X Reps), 1 x 13-15 Rockers, 1 x 20-30 Poundage

WORKOUT 2
SHOCK: Quads, Hamstrings, Calves, Lower Back Exercise, sets x reps Leg extensions* (double drop; X Fade), 1 x 9(6)(5) Leg extensions (X Fade), 1 x 8-10 Squats* (mid X Reps), 2 x 8-12 Leg presses* (MRR/P; nonlock; X Reps), 3 x 9, 6, 4 Leg extensions (X Fade), 1 x 8-10 Sissy Squats (DXO), 1 x 7-9 Lunges or feet-forward Smith machine squats*, 1 x 8-10 Leg curls* (double drop; X Reps), 1 x 9(6)(5) Leg curls (X Fade), 1 x 8-10 Superset (20-second rest) Stiff-legged deadlifts*, 1 x 8-10 Hyperextensions (drop; X Reps), 1 x 9(6) Stiff-legged deadlifts (DXO), 1 x 8-10 Knee-extension leg press calf raises* (MRR/P; X Reps), 3 x 15, 10, 8 Superset Standing calf raises (drop; X Reps), 2 x 18(9) Hack-machine calf raises (X Reps), 2 x 10-15 Machine donkey calf raises (drop; DXO), 1 x 10-12(7) Low-back machine (X Reps), 1 x 8-10 *Do one to two light warmup sets with about 50 percent of your work weight on the first and 80 percent on the second prior to your two work sets. Poundage

WORKOUT 3
SHOCK: Chest, Lats, Triceps, Abs Exercise, sets x reps Incline dumbbell presses* (MRR/P; X Reps), 3 x 9, 6, 4 High cable flyes (double drop; X Reps), 1 x 8(6)(5) Wide-grip dips or bench presses* (MRR/P; X Reps), 3 x 9, 6, 4 Middle cable flyes (double drop; X Reps), 1 x 8(6)(5) Chins* (MRR/P; X Reps), 3 x 9, 6, 4 Superset Machine pullovers (X Reps), 1 x 8-10 Rope rows (drop; X Reps), 1 x 8(6) Superset Undergrip pulldowns (X Reps), 1 x 8-10 Dumbbell pullovers (DXO), 1 x 8-10 Decline extensions* (MRR/P; X Reps), 3 x 9, 6, 4 Superset Pushdowns (X Reps), 2 x 7-9 Kickbacks or Bench dips (X Reps), 2 x 7-9 Overhead extensions (DXO), 1 x 7-9 Incline kneeups (MRR/P; X Reps), 3 x 12, 9, 6 Tri-set Ab Bench crunches (drop; X Reps), 1 x 9(6) Twisting crunches (X Reps), 1 x 10-12 End-of-bench kneeups (X Reps), 1 x 8-10 Poundage
Exercises
Here are descriptions of a few of the uncommon exercises: Seated laterals/upright rows (midrange, medial-delt heads). This is a form of lateral raise you rarely seea combination lateral/upright row, seated and with a forward lean. Larry Scott, the first Mr. Olympia, didnt have wide clavicles, so he created the illusion of width with deltoid mass using this exercise. Sit on the end of a flat bench with a dumbbell in each hand, keep your torso angled forward and crank out lateral raises, but with a 90-degree bend at your elbows. Your torso position should be between a bent-over lateral and a standard lateral raise, on which the torso is upright. Scott stressed that at the top of the forward-lean lateral raise, you must be able to see your rear-delt heads in the mirror. In other words, stay forward at all times. Bent-arm bent-over laterals (contracted, midback). These are a combination bent-over lateral/bent-over row. Its best to have some type of chestsupport bench, but you can do these in a standard bent-over row position as well. With a dumbbell in each hand at arms length and your torso bent at the waist, parallel to the floor, pull the dumbbells up as you bend your arms. Drive your elbows back to squeeze your scapulae together at the top of the movement, where the dumbbells are just outside your front delts, palms facing in and your elbows bent at slightly more than 90 degreesalmost like a row, but not quite. Lower and repeat. High cable flyes (stretch, upper chest). Put a flat bench in the center of the cable crossover machine, grab a low handle in each hand and recline on the bench. Pull the handles up in an arc so they meet over your forehead, or slightly higher. Pulling high will hit your upper-pec fibers. For more middle-area focus, pull the handles up so they meet over your mid-chest. Or touch them low over your crotch for lower-pec work. Rope rows (contracted, lats). Hook a rope attachment to a low pulley, grab an end with each hand, step back and bend forward at your waist. Extend your arms till they are almost straight, then pull back as you bend your elbows (row) till your hands touch your lower abs (oblique area). Maintain the forward bend at your waist, torso angled at about 45 degrees. Extend your arms, then repeat the row. Cable pushouts (stretch, triceps). Hook a rope attachment to a high pulley, grab an end with each hand, turn and face a way from the machine and assume a forward lunge position so your torso is parallel to the floor. Bend your elbows so you feel a stretch in your triceps, then extend your forearms till your arms are straight. These mimick overhead extensions, but with less elbow stress. Note: We are working on video presentations of many of the exercises in our e-books. Watch our Web site, www.X-Rep.com for those and/or photos of many key movements.
X Reps and X-Hybrid Tactics

Here are descriptions of the X-hybrid techniques used in the X-Rep Reload program: X REPS. These are eight-inch partials you perform at the end of a full-range set to exhaustion. When you can no longer do full reps, lower the bar, dumbbells or movement arm almost to the turnaround, where the target muscle is elongated (like near the bottom of an incline press), and pulse from that semistretch point up to near the halfway point on the stroke. Think explosive movement, but stay in control. You may need partner assistance for X Reps on some exercises. (The original X-Rep manual is The Ultimate Mass Workout e-bookwww.X-Rep. com.) STAGE SETS. Do the two-thirds of the exercises stroke that includes the semistretched point first, like the bottom two-thirds of squats; at nervous system exhaustion, move to lockout and do the top one third of the stroke to exhaustion. ( Note: This technique works best on exercises with bone support lockouts; for example, squats, bench presses, overhead presses. If you use Stage Sets on exercises that have continuous tension, like concentration curls, youll have to do the top twothirds of the stroke to exhaustion and finish with the bottom one-third. DOUBLE-X OVERLOAD (DXO). Use a hitch, or X Rep, at the semistretched point between every full rep. For example, on shrugs you move the bar down to the lowest point, pull up a few inches, move the weight back down to the lowest point and then do a full rep. You can use this technique on almost any exercise, even squats; however, you may have to lighten the weight. Its ideal for stretch-position exercises and may trigger fiber spitting! X FADE. This is more for continuous-tension isolation exercises (contracted), like leg extensions and leg curls. Do a normal set to nervous system exhaustion, then get help to the top contracted spot. Do XRep partials there (eight-inch pulses), then lower to the semistretched point and do X Reps at that key point till the muscle is spent. MRR/P This is multi-rep rest/pause, based on Dantes DoggCrapp . training. You do a set, rest 20 seconds, do a second set with the same weight, rest 20 seconds, then do a third set with the same weight. DROP SET or DOUBLE DROP For a drop set you do a set, reduce . the weight and immediately do another set. Both sets should be to exhaustion. This is ideal for extending the tension time on the target muscle. A Double Drop is doing three sets back to back, with a weight reduction on each. Note: For a more detailed analysis of these and other X-hybrid techniques, see 3D Muscle Buildingwww.3DMuscleBuilding.com.
X-Rep.coms Home-Gym X-Rep Reload Program

WORKOUT 1
POWER: Delts, Midback, Biceps, Forearms Exercise, sets x reps Seated laterals/upright rows (X Reps)*, 2 x 4-6, 4-6(8) Standing laterals (drop), 1 x 4-6(8) Dumbbell presses (X Reps), 2 x 4-6, 4-6(8) Bent-over laterals (drop; X Reps), 1 x 4-6(8) Incline one-arm laterals (DXO), 1 x 7-9 Bent-over barbell rows*, 2 x 4-6, 4-6(8) Bent-arm bent-over laterals (drop; X Reps), 1 x 4-6(8) Dumbbell shrugs (drop; DXO)*, 1 x 10(6) Preacher curls*, 2 x 4-6, 4-6(8) Concentration curls (drop; X Reps), 1 x 4-6(8) Incline curls (DXO), 1 x 7-9 Incline hammer curls (X Reps)*, 1 x 4-6 Dumbbell reverse wrist curls (drop; X Reps), 1 x 12(8) Dumbbell wrist curls (drop; X Reps), 1 x 12(8) Rockers, 1 x 20-30 Poundage
*Note: If this workout falls on Friday, add soleus worktwo sets of knee-extension donkey calf raises and two sets of seated calf raises. *Do one to two light warmup sets with about 50 percent of your work weight on the first and 80 percent on the second prior to your two work sets.

WORKOUT 2
POWER: Quads, Hamstrings, Calves, Lower Back Exercise, sets x reps Squats (nonlock), 2 x 6-8, 6-8(6) Leg extensions or old-style hack squats (drop; X Fade), 1 x 6-8(6) Front squats or old-style hack squats (nonlock; X Reps), 2 x 4-6 Sissy squats (DXO), 1 x 7-9 Lunges, 1 x 4-6 Leg curls (drop; X Fade), 1 x 4-6(8) Leg curls (DXO), 1 x 8-10 Superset Stiff-legged deadlifts, 1 x 6-8 Hyperextensions (X Reps), 1 x 8-10 Stiff-legged deadlifts (DXO), 1 x 7-9 Knee-extension donkey calf raises (X Reps), 2 x 8-10, 8-10(8) Standing calf raises, 2 x 15-25 Donkey calf raises (DXO), 1 x 8-10 Poundage

WORKOUT 3
POWER: Chest, Lats, Triceps, Abs Exercise, sets x reps Incline dumbbell presses (X Reps)*, 2 x 4-6, 4-6(8) Incline flyes (drop; X Reps), 1 x 4-6(8) Wide-grip dips or bench presses* (X Reps), 2 x 4-6, 4-6(8) Flat-bench flyes (drop; X Reps), 1 x 4-6(8) Chins (X Reps)*, 2 x 4-6, 4-6(8) Undergrip rows (drop; X Reps)*, 1 x 4-6(8) Dumbbell pullovers (DXO), 1 x 7-9 Decline extensions (X Reps)*, 2 x 4-6, 4-6(8) Kickbacks (drop; X Reps), 1 x 4-6(8) Dips or bench dips (X Reps), 1 x 8-10 Overhead dumbbell extensions (DXO), 1 x 7-9 Superset Incline kneeups (X Reps), 1 x 8-10 Flat-bench leg raises (X Reps), 1 x 10-20 Superset Full-range crunches (X Reps), 1 x 10-12 End-of-bench kneeups (X Reps), 1 x 10-20 *Note: If this workout falls on Friday, add soleus worktwo sets of knee-extension donkey calf raises and two sets of seated calf raises. *Do one to two light warmup sets with about 50 percent of your work weight on the first and 80 percent on the second prior to your two work sets. Poundage

WORKOUT 1
REP RANGE: Delts, Midback, Biceps, Forearms Exercise, sets x reps Seated laterals/upright rows (X Reps)*, 2 x 7-9, 7-9(8) Standing laterals (rest; drop; X Reps), 2 x 10, 15 Dumbbell presses (X Reps), 2 x 7-9, 7-9(8) Bent-over laterals (rest; drop; X Reps), 2 x 10, 15 Incline one-arm laterals (DXO), 1 x 7-9 Bent-over barbell rows*, 2 x 7-9, 7-9(8) Bent-arm bent-over laterals (rest; drop; X Reps), 2 x 10, 15 Dumbbell shrugs (DXO; drop)*, 1 x 8(5) Preacher curls*, 2 x 7-9, 7-9(8) Concentration curls (rest; drop; X Reps), 2 x 10, 15 Incline curls (DXO), 1 x 7-9 Incline hammer curls (rest; drop; X Reps)*, 2 x 10, 15 Dumbbell reverse wrist curls (rest; drop; X Reps), 2 x 17, 12 Dumbbell wrist curls (rest; drop; X Reps), 2 x 17, 12 Rockers, 1 x 20-30 *Note: If this workout falls on Friday, add soleus worktwo sets of knee-extension leg press calf raises and two sets of seated calf raises. *Do one to two light warmup sets with about 50 percent of your work weight on the first and 80 percent on the second prior to your two work sets. Poundage

WORKOUT 2
REP RANGE: Quads, Hamstrings, Calves, Lower Back Exercise, sets x reps Squats (nonlock), 2 x 10, 8(6) Leg extensions or old-style hack squats (rest; drop), 2 x 10, 15 Front squats or old-style hack squats (nonlock; X Reps), 2 x 7-9 Sissy squats (DXO), 1 x 7-9 Lunges, 1 x 7-9 Leg curls (rest; drop; X Fade), 2 x 10, 15 Leg curls (X Reps), 1 x 8-10 Stiff-legged deadlifts, 1 x 10 Hyperextensions (X Reps), 1 x 15 Stiff-legged deadlifts (DXO), 1 x 7-9 Knee-extension donkey calf raises (X Reps), 2 x 15, 12(8) Standing calf raises (rest; drop; X Reps), 2 x 15, 25 Donkey calf raises (DXO), 1 x 10-15 Poundage

WORKOUT 3
REP RANGE: Chest, Lats, Triceps, Abs Exercise, sets x reps Incline dumbbell presses (X Reps)*, 2 x 7-9, 7-9(8) Incline flyes (rest; drop; X Reps), 2 x 10, 15 Wide-grip dips or bench presses* (X Reps), 2 x 7-9, 7-9(8) Flat-bench flyes (rest; drop; X Reps), 2 x 10, 15 Chins (X Reps)*, 2 x 7-9, 7-9(8) Undergrip rows (rest; drop; X Reps)*, 2 x 10, 15 Dumbbell pullovers (DXO), 1 x 7-9 Decline extensions (X Reps)*, 2 x 7-9, 7-9(8) Kickbacks (X Reps), 1 x 10-12 Bench dips (X Reps), 1 x 13-15 Overhead dumbbell extensions (DXO), 1 x 7-9 Superset Incline kneeups (X Reps), 1 x 10-12 Flat-bench leg raises (X Reps), 1 x 13-15 Superset Full-range crunches (X Reps), 1 x 10-12 End-of-bench kneeups (X Reps), 1 x 13-15 *Note: If this workout falls on Friday, add soleus worktwo sets of knee-extension donkey calf raises and two sets of seated calf raises. *Do one to two light warmup sets with about 50 percent of your work weight on the first and 80 percent on the second prior to your two work sets. Poundage

WORKOUT 1
SHOCK: Delts, Midback, Biceps, Forearms Exercise, sets x reps Seated laterals/upright rows (MRR/P; X Reps)*, 3 x 9, 6, 4 Standing laterals (double drop; X Reps), 1 x 8(6)(5) Dumbbell presses (MRR/P; X Reps), 3 x 9, 6, 4 Bent-over laterals (double drop; X Reps), 1 x 8(6)(5) Incline one-arm laterals (DXO), 1 x 7-9 Bent-over barbell rows (MRR/P)*, 3 x 9, 6, 4 Bent-arm bent-over laterals (double drop; X Reps), 1 x 8(6)(5) Dumbbell shrugs (DXO; drop)*, 1 x 8(5) Preacher curls* (MRR/P), 3 x 9, 6, 4 Concentration curls (double drop; X Reps), 1 x 8(6)(5) Incline curls (DXO), 1 x 7-9 Incline hammer curls (drop; X Reps)*, 1 x 8(6) Dumbbell reverse wrist curls (double drop; X Reps), 1 x 12(9)(7) Dumbbell wrist curls (double drop; X Reps), 1 x 12(9)(7) Rockers, 1 x 20-30 *Note: If this workout falls on Friday, add soleus worktwo sets of knee-extension leg press calf raises and two sets of seated calf raises. *Do one to two light warmup sets with about 50 percent of your work weight on the first and 80 percent on the second prior to your two work sets. Poundage

WORKOUT 2
SHOCK: Quads, Hamstrings, Calves, Lower Back Exercise, sets x reps Squats (nonlock; MRR/P), 2 x 9, 6 Leg extensions or old-style hack squats (double drop; X Fade), 1 x 8(6)(4) Front squats or old-style hack squats (nonlock; X Reps), 2 x 7-9 Sissy squats (DXO), 1 x 7-9 Lunges, 1 x 7-9 Leg curls (double drop; X Fade), 1 x 8(6)(4) Leg curls (DXO), 1 x 7-9 Superset Stiff-legged deadlifts, 1 x 10 Hyperextensions (drop; X Reps), 1 x 8(6) Stiff-legged deadlifts (DXO), 1 x 7-9 Knee-extension donkey calf raises (MRR/P; X Reps), 3 x 15, 12, 9 Standing calf raises (double drop; X Reps), 1 x 15(9)(6) Donkey calf raises (DXO), 1 x 10-15 Poundage

WORKOUT 3
SHOCK: Chest, Lats, Triceps, Abs Exercise, sets x reps Incline dumbbell presses (MRR/P; X Reps)*, 3 x 9, 6, 4 Incline flyes (double drop; X Reps), 1 x 8(6)(4) Wide-grip dips or bench presses* (MRR/P; X Reps), 3 x 9, 6, 4 Flat-bench flyes (double drop; X Reps), 1 x 8(6)(4) Chins (MRR/P; X Reps)*, 3 x 9, 6, 4 Undergrip rows (double drop; X Reps)*, 1 x 8(6)(4) Dumbbell pullovers (DXO), 1 x 7-9 Decline extensions (MRR/P; X Reps)*, 3 x 9, 6, 4 Kickbacks (double drop; X Reps), 1 x 8(6)(4) Overhead dumbbell extensions (DXO), 1 x 8-10 Superset Incline kneeups (X Reps), 1 x 10-12 Flat-bench leg raises (X Reps), 1 x 13-15 Superset Full-range crunches (X Reps), 1 x 10-12 End-of-bench kneeups (X Reps), 1 x 13-15 *Note: If this workout falls on Friday, add soleus worktwo sets of knee-extension donkey calf raises and two sets of seated calf raises. *Do one to two light warmup sets with about 50 percent of your work weight on the first and 80 percent on the second prior to your two work sets. Poundage
Abbreviated Home-Gym Program Notes

1) For drop sets on dumbbell exercises its best to have a selectorized dumbbell set, such as the PowerBlock, if you dont have a rack of fixed dumbbells of various weights. Or you can superset the dumbbell version of the exercise with the barbell versionfor example dumbbell wrist curls and barbell wrist curls. 2) If you dont have a leg extension machine, do old-style hacks, nonlock style. Your heels should be up on a 2x4 block, holding barbell behind you at arms length (next to the bottom of your glutes) as you squat. 3) If you dont have a leg curl machine, use partner resistance, towel around the ankles. If you train alone, you may be able to do the exercise with a dumbbell between your feet while your lying on a slant board, head at the high end. If thats not possible, do more stiff-legged deadlifts. 4) The incline one-arm lateral raise is a stretch-position exercise for the delts. For these you sit sideways on an incline bench, your nonworking shoulder against the bench so your torso is at an angle. Thats important because you will have a dumbbell in the hand of your outer arm, and that dumbbell must pull your arm down and across your torso to create some stretch in your medial-delt head. Keep a slight bend in your working arm, allow the dumbbell to move as close to you as possible as your arm moves in front of your body. Before tension falls off your delt, right before your arm is perpendicular to the floor, reverse the downward movement and raise the dumbbell in an arc till your arm is parallel with the floor. When you reach that point, immediately reverse the movement and control the downward arc to the low, stretch position. Maintain tension on your medial-delt head throughout the setyou should feel a distinct pull on that head at the bottom of the stroke. 5) If you dont train with a partner, use a hip belt to secure weight around your waist for donkey calf raises. If thats not possible, do standing calf raises, the two-leg or one-leg version. 6) If you dont have dipping bars, use barbell or dumbbell decline presses for chest. Note: We are working on video presentations of many of the exercises in our e-books. Watch our Web site, www.X-Rep.com for those and/or photos of many of the movements listed.
APPENDIX 1
Stretch Overload Research
eve had it hammered into our skulls that muscle contraction is the ultimate growth stimulator, but a lot of research points to something at the opposite end of contraction actionstretch. Stretch overload appears to have the potential to increase muscle size at an amazing rate. You may be picturing a guy in a track suit, sitting with legs spread, reaching for one of his feet. Thats not the type of stretch work linked to extreme muscle size, although that type of stretching can do good things too. You need overload, and that comes from weights. Dont feel too relieved yet. The type of muscle-traumatizing stretching were talking about isnt fun. In fact, it can be brutally painfulbut the incredible muscle-building results are well worth the tears. How about tripling the size of a muscle in about a months worth of workouts? It could happenand did.
Are Muscle Fibers Splitting?

The study in question was performed back in 1994.1 The researchers progressively added weight to a birds wing in order to stretch its latissimus dorsi. The stretch overload was increased over the course of a few weeks interspersed with two-day rest periods. After 28 stretch-overload days the researchers recorded a 334 percent increase in muscle mass. (In case you glazed over that number, thats more than a tripling
Incline flye stretch position. Extreme stretch overload can trigger faster mass gains and may cause fiber splitting.
of muscle size!) Jose Antonio, Ph.D., one of the researchers who conducted the study, is convinced that a lot of the size gain was due to hyperplasia, or fiber splitting, in the birds latissimus muscle: I performed the study using the stretch model. I used a progressive-overload scheme whereby the bird was initially loaded with a weight equal to 10 percent of its weight followed by increments of 15 percent, 20 percent, 25 percent and 35 percent of its weight. Using this approach produced the greatest gains in muscle mass ever recorded in an animal or human model of tension-induced overload, up to 334 percent increase in muscle mass with up to a 90 percent increase in fiber number! Is that proof positive that hyperplasia exists? Well, some scientists believe that its not splitting but rather fiber transformation. In other words, with certain types of activity, dormant fibers are called to action, and they hypertrophy. Some studies show that many fibers that are classified as type 2Bpowerfibers are merely dormant type 2As, which have both power and endurance components and therefore a lot of size potential. So perhaps fiber counts could be skewed due to fiber morphing rather than splittingit may just appear as though theres more of a certain type of fiber, but its really other types transforming. Interesting if youre into that stuff, but the bottom line for bodybuilders is that the animals muscle mass increased at a record rate. If youre after rapid muscle growth, do you really care if that huge mass increase occurred due to fiber splitting or fiber morphing? Nope!
Lifting Speed: Faster Reps for More Muscle?

Stretch overload produced an incredible increase in muscle mass in a very short time in the Antonio study. Other studies show that lifting speed affects muscle gains, but is it really the speed, or is that stretching the truth? Twelve subjects trained for eight weeks. They trained one arm using a fast velocity and the other at a slow velocity. Type 1, or slow-twitch, fibers increased in size in both cases. Type 2A and 2X muscle fibers increased in both arms, but the inX-traordinary Muscle-Building WORKOUTS 99
creases were greater in the fast-trained arms. So faster reps are best for stimulating muscle growth, right? Not necessarily. Realize that when you move fast, it takes more effort to stop the resistance and/or reverse it. In fact, research indicates that when a trainee standing on force plates moves fast and uses momentum, the actual weight he has to reverse at the turnaround of a rep, near the bottom of the stroke, can be double or triple the actual poundage hes lifting. Thats due to gravity plus momentum. How does that cause more muscle growth? Excessive overload at the point where the muscle is stretched, or at least semistretched. When you move fast through the negative phase of the stroke, as in the study, it takes more effort to reverse or stop the poundage at the max-force point, where the muscle is elongated. For example, imagine dropping a heavy weight through the lowering phase of a leg curl and then stopping it abruptly right before your legs are straight. You traumatize the muscle at the stretch point much more than if you slowly lower it under control. Obviously, training fast is much more dangerous than using a slower, controlled cadence. Fast, ballistic movements arent recommended. There are better ways to stress the muscle in the stretch position, such as X Reps and stretch-position exercises. Weve explained how to do X Reps in this e-book, but heres a review: At the end of a full-range set to exhaustion, lower the weight to the semistretch point, such as near the bottom of an incline press, and do partial pulses from that point up to near the midpoint. Do as many as you can, then do a static hold at or very near the semistretch position. Also be sure to include stretch-position exercises for every bodypart, like pullovers for the lats and flyes for the pecs. Those will place the target muscle in its most elongated state against resistanceand you can increase the stretch overload by using a static hold near the stretch point at the end of a set. Okay, lets get negative for a moment.
Heavy Negatives for Positive Muscle Gains

In a 2006 study reported in the Journal of Applied Physiology, researchers concluded that doing heavy eccentric, or negative, contractions (lowering a weight) reduces growthsuppressing myostatin and increases the highly anabolic substances of insulin-like growth factor (IGF-1) and mechano-growth factor (MGF).2 All of that can result in impressive muscle growth in very short periods. Other studies have also shown superior muscle-building results of heavy negative-only work vs. positive-only work. So heavy negatives are best for muscle growth, right? Once again, not so fast. Is it really the heavy negative along the full stroke, or is it only the heavy overload in the stretch position near the bottom that is producing results? It appears that the stretch overload is the real key. Think about how much more stretch overload youre getting when you do a pure negative set vs. a pure postive set. With the pure negatives you have to fight the weight through the stretch position and then stop itat least you better stop it, or you risk joint damage! With a positive-only action youre starting in the stretch position from a dead stopand with lighter weight. The result is that the target muscle gets much less stretch overload. For example, imagine wide-grip dips. If you have a heavy weight around your waist, so heavy that you can lower it slowly only six times, without positive movement, controlling that resistance through the bottom few inches of the range produces extreme stretch overloadand pectoral-muscle trauma. With no weight you can drive yourself from a dead stop at the bottom position for eight to 10 reps. Theres much less stretch overload and a lot less muscle damage, even if you
A lot of pec-muscle trauma occurs at the bottom of a wide-grip dip, especially if slow heavy negative-only reps are used and controlled through the max-stretch point.
do both the positive and negative strokes, as in a standard set. If you do positive-only work, you need an explosive action to get you started out of the bottom. That does cause some muscle trauma, but its not nearly as much as lowering a much heavier weight through those last few inches of the stretch position and then stopping it for a brief static contraction. So should you include heavy pure-negative sets in your mass-building workouts? If theyre practical. For dips and chins you can use your legs to get into the top position so you can lower slowly. Youll need a chair or other sturdy object to stand on. If you can lower the chinning and/or dipping bars enough so you can use your legs and the floor to get you into position, even better. For some one-arm exercises, like concentration curls, you can use your free arm to raise a heavy weight into the top position so you can lower it slowly. For other exercises you may need one or even two partners to lift the weight into position. Thats usually not practical. If and when you do pure negatives, be sure to really concentrate on those last few inches for key stretch overload. In fact, you may want to do an X Rep or two at that point between reps. (Thats the X-centric training technique we discuss in Beyond X-Rep Muscle Buildingwww.BeyondX-Rep.com.) An option is to use the forced X-Overload technique. Lets use Smith-machine incline presses as an example. Load a weight thats about 20 to 40 percent more than your normal eight-to-10-rep weight. Lower the weight to a few inches off your chest, but dont pause; drive it up to just below the midpoint of the stroke, and then lower again. You may get only one or two, but thats where the forced Xes come in. Your partner should now help you move through the positive portion of the X Rep, but you should lower through that bottom-range eight-inch negative with your own power under complete control. Do as many as you can with partner assistance. Of course, you can also do partner-assisted, or forced, X Reps after your standard X Reps at the end of a set; however, that takes a high pain threshold. It really separates the moti102 X-traordinary Muscle-Building WORKOUTS
vated men from the bailing boys. Either wayon their own or after a regular setforced X Reps have a lot of extraordinary size-building potential.
X-treme Force, Maximum Muscle

A new study demonstrated how important maximum muscle stress is, similar to that produced by forced X Reps, as well as stretch overload.3 Max force coupled with stretch overload created gains in muscle size that surpassed previous expectations of the time required to acquire gains. The researchers used a flywheel leg-extension apparatus to train subjects quadriceps, and it provided more muscle stretch than normal leg extension machines and maximized every rep in a series of repsalmost like a group of max singles in a row. That provided a series of all-out reps, which resulted in max overload and tension time. The design of the apparatus is important because the researchers believe that on a molecular level, the training rapidly led to a production of intramuscular growth factors, like IGF-1 and MGF. Those led to an increase in protein synthesis and faster muscle growth. The researchers believe it was both the maximal effort on every rep in the sequence of reps and the enhanced stretch that triggered the anabolic environment. They also said that the excess muscle stretch promotes the orderly lining of sarcomeres within muscle, leading to a stronger muscle contraction and setting the stage for architectural changes in the muscle that precede growth. Thats more evidence of the importance of stretch overload for faster mass gains.
Back to Fiber Splitting

So its obvious that stretch overload has serious growthstimulating effects. Is hyperplasia a part of all the rapid size accumulation? According to Antonio, who is a leading authority, absolutely. Researchers took needle biopsy samples from the outerquad muscles of five male bodybuilders, average age 27, whod been performing heavy resistance exercise for at least
two years, and from five male active but untrained control subjects, average age 30.4 In the bodybuilders a preferential hypertrophy of fast-twitch fibers took place, which was to be expected, but there was more. The very large hypertrophy of the outer-quad muscles could not be fully accounted for by single-muscle-fiber hypertrophy. In fact, the cross-sectional area of the muscle was 54 percent larger in the bodybuilding group than in the control group, whereas mean fiber area was only 14 percent larger in the bodybuilding group. What does that mean? That the bodybuilders likely had to have increased their fiber numbers in order to account for the much larger total size of the muscle. It appears that the increase in muscle fiber numbers, or hyperplasia, may account to some degree for the extreme muscle size the bodybuilders attained. All very interesting to those of us obsessed with such things, but the bottom line for bodybuilders is that max force and stretch overload get muscles larger faster, whether from hyperplasia or fiber hypertrophy. Heres a review of ways to enhance that get-bigger trigger: 1) Do X Repsthat is, partial reps that include the semistretch pointat the end of some of your full-range sets. And you may want to try a few forced X Reps and/or a Static X after, if you can handle the pain. 2) Include stretch-position exercises for each bodypart, such as flyes for the pecs, stiff-legged deadlifts for hamstrings, pullovers for lats, incline curls for biceps, sissy squats for quads and overhead extensions for triceps. (Most of the programs in this e-book have stretch-position exercises for each bodypart; for a more comprehensive look at them and how they fit into Positions of Flexion mass training, see the e-book 3D Muscle-Building). 3) Do pure-negative sets, if practicalthat is, use a weight thats 20 to 40 percent heavier than your normal eight-to10-rep weight and do the lowering portion of the rep only, getting about six six-second negatives (focus on keeping it slow all the way through the stretch pointthats very
important!). You may want to try doing an X Rep or two or a Static X near the bottom of each negative rep to enhance the stretch or semistretch overload. 4) Do forced X Overloadthat is, use a weight thats 20 percent heavier than your normal eight-rep weight and do only X-Rep partials in the semistretch position; do as many as you can, and then have your partner help you with the positive stroke on the eight-to-10-inch partials while you lower with control on your own. 5) Use Static X Reps at the end of any of the above (but especially on stretch-position exercises)holding a weight at the stretch or semistretch point provides excellent stretch overload. 6) Use Double-X Overload and Triple-X Overload on stretch-position exercises. This X-hybrid technique is using an X Rep (DXO) or two X Reps (TXO) between each full repetition to get more stretch overload. For DXO on, say, incline curls for biceps, you lower the dumbbells to the bottom, raise up about eight inches, lower to the bottom again, then curl the dumbbells all the way to the top. You can count one when you hit bottom, two when you hit bottom again, then do a full rep. For TXO you would count one, two, three, each number for the bottom positions, then do your full rep. At exhaustion, hold in the stretch position for a Static X. Youll swear you feel the muscle growing and fibers splitting! References
1 Antonio, J., and Gonyea, W.J. (1993). Skeletal muscle fiber hyperplasia. Med Sci Sports Exerc. 25:1333-45. 2 Heinemeier, K.M., et al. (2007). Short-term strength training and the expression of myostatin and IGF-1 isoforms in rat muscle and tendon: Differential aspects of specific contraction types. J Appl Physiol. 102: 573-581. 3 Seynnes, O.R., et al. (2007). Early skeletal muscle hypertrophy and architectural changes in response to high-intensity resistance training. J Applied Physiol. 102:368-373. 4 DAntona, G., et al. (2005). Skeletal muscle hypertrophy and structure and function of skeletal muscle fibres in male bodybuilders. J. Physiol. 570:611-627.
More Power-Packed Muscle-Building E-books

To order, click: www.X-Rep.com/xshop.htm
The Ultimate Mass Workout, featuring X-Rep Training. Here it is: The original X-Rep manual. You may think youve tried it all to build muscle, but until you ignite the anabolic fuse with The Ultimate Mass Workout and X Reps, you havent experienced explosive growth. This program maximizes all the elements your body requires for an extreme hypertrophic responsethe single best exercise for each muscle, precision workouts, neuromuscular target training, capillary-expansion tactics, anabolic hormone activation and maximum muscle fiber-recruitment techniques. Its all here, waiting for you to light the fuse and create your own ultimate muscle-size-and-strength X-plosion. Beyond X-Rep Muscle Building. Once you understand and have experienced the muscle-building power of X Reps, its time to accelerate your mass gains with Beyond-X hybrid tactics, including X-centric training, X Fade, Double-X Overload and X/Pause. This e-book contains our complete Ripping Phase program that got our physiques bigger and better than the gains we made during our original X-Rep experiment. Plus, you can check out the new X-RepHybrid Mega-Mass Program, a big Q&A section, Analyzing Mr. Olympias Workout From an X-Rep Perspective and The Inner Workings of Steroids: Mimicking Their Power Without Drugs. 3D Muscle Building. 3D Muscle Building, featuring Positions of Flexion, Mass F/X Training and the 20Pounds-of-Muscle-in-10-Weeks Program. This big e-book kicks off with an in-depth look at one of the most amazing size-building routines ever devised: Jonathan Lawsons early size-surge training program. He was the beta-test subject for it years ago (before X Reps), and with it he built his bodybuilding base structure fasthe packed on an amazing 20 pounds of muscle in 10 weeks. Its a two-phase approach, each phase lasting five weeks. You also get 3D muscle-fiber analysis (how and why muscles grow and the big mistake most bodybuilders make that keeps a lot of muscle growth dormantdont make this mistake!) and a huge 3D muscle-size Q&A section on everything from champ training to hardgaining to home trainingplus the complete meal-by-meal Fast-Mass Diet and a bodypart-by-bodypart measurement guide. Last but not least, you get our get a complete program that integrates Power/Rep Range/Shock, 3D POF and X Reps, training each bodypart only once a week. This e-book is jam-packed with blockbuster mass-building info and printable workout routines that can take your muscle growth into the fourth dimensionin 10 weeks! X-treme Lean Fat-Burning and Nutrition Guide. Nothing grabs attention like a shredded physique. If youre ready to shed your excess bodyfat and build some muscle at the same time, then this is your answer. Its time to stop talking about it and start working on it. You want those etched abs? Well give you the diet info to let em rip! Includes the amazing X-treme Lean High-Definition full-body Workout that features X Reps and the occlusion phenomenon to build muscle as you burn fat. Ready to kick-start the fatburning machine? Youre going to get X-treme Lean!

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X-REP.

Complete Print-and-Go Size and Strength Programs

Including T/NT, 3D Power Pyramid, Volume/Intensity Fusion and X-Rep Reload

2 X-traordinary Muscle-Building WORKOUTS

X-traordinary Muscle-Building WORKOUTS 3

X-traordinary Muscle-Building WORKOUTS

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X-traordinary Muscle-Building WORKOUTS 5

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X-traordinary Muscle-Building WORKOUTS 9

X-Rep.coms 3D Power Pyramid Program

10 X-traordinary Muscle-Building WORKOUTS

X-Rep.coms 3D Power Pyramid Program

X-traordinary Muscle-Building WORKOUTS 11

3D Power Pyramid Tips and Reminders

X-traordinary Muscle-Building WORKOUTS 13

X-traordinary Muscle-Building WORKOUTS 17

X-Rep.coms 20-Rep Squat Program

WORKOUTS 1 & 2 or 1, 2** & 3

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20-Rep Squat Tips and Reminders

X-Rep.coms Abbreviated 20-Rep Squat Program

WORKOUTS 1 & 2 or 1, 2** & 3

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X-Rep.coms Time-Bomb-Training Program

Time-Bomb Training Tips and Reminders

X-Rep.coms Time-Bomb-Training Program

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X-Rep.coms Volume/Intensity-Fusion Routine

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X-Rep.coms Volume/Intensity-Fusion Routine

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X-Rep.coms Volume/Intensity-Fusion Routine

X-Rep.coms Volume/Intensity-Fusion Routine

Leg curls, 2-3 x 10, 8, 7 Stiff-legged deadlifts*, 3 x 10, 8, 7

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X-Rep.coms Volume/Intensity-Fusion Routine

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X-Rep.coms Volume/Intensity-Fusion Routine

X-traordinary Muscle-Building WORKOUTS 39

Volume/Intensity Fusion Tips and Reminders

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X-Rep.coms T/NT Program

Hamstrings: Nontraumatic Leg curls*, 1 x 8-12 One-leg leg curls, 1 x 8-12

X-Rep.coms T/NT Program

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X-Rep.coms T/NT Program

T/NT Tips and Reminders

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X-Rep.coms Direct/Indirect T/NT Program

50 X-traordinary Muscle-Building WORKOUTS

X-Rep.coms Direct/Indirect T/NT Program

Stiff-legged deadlifts*, 2 x 8-10 Leg curls*, 2 x 8-12

Ab Bench crunches or full-range crunches, 2 x 10-12 Flat-bench twisting crunches, 1 x 10-12

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X-Rep.coms Direct/Indirect T/NT Program

Stiff-legged deadlifts, 2 x 8-10 Leg curls, 2 x 8-12