Don’t even think about looking around the gym for an efficient workout strategy, it’s futile. You’ll see people heaving and throwing weights, choosing exercises at random, training for hours and making little or no progress year after year after year––ending up frustrated and disillusioned. They find out the muscle building mountain – is not so easy to climb.
Everyone, even advanced trainees ask: How often should I work out? How long should my workouts last? How many sets should I do? All good questions for sure but, the answers won’t get you much closer to your goal… building muscle fast. Sherlock Holmes––the famous detective––always solved his cases by posing new questions.
Wait a second! That same insight can be used to unlock the mystery of developing a workout for building muscle fast. That’s exactly what everyone wants to know. Steve Holman and Jonathan Lawson posed new questions and found the answers. Their 40-years of combined experience in the gym and a burning desire fueled the search. The two authors have been helping others lose weight and build muscle without steroids ever since.
Every new and innovative scientific workout theory to cross their paths at IRON MAN Magazine was tested. So were old-school methods that came from 90-years of magazine archives. The strategies were combined, bridging the gap between workout science and real-world application. Fast muscle growth without steroids had been conquered with the X-Rep workout system. The system is designed for those who find it difficult to build muscle and lose fat, without bodybuilding steroids.
It takes some work and sweat, but you may find yourself making two to three times your current progress––and in half the time. When you learn more about each muscle’s function, fiber activation and how the body recovers, you can simply make much better progress and begin to experience maximum results in minimum time.
Here are three techniques you can use from the X-Rep system to build muscle faster…
1. The Direct-Indirect technique–answers the question: How many sets and how often should I train each muscle? The most common mistake and confusion most trainees make revolves around the frequency and length of any given workout. It’s an ongoing confusion for many. With the Direct-Indirect approach, trainees train muscle groups directly on some days for maximum stimulation and indirectly on other days to coax stimulation with optimal recovery.
2. X-Reps–answers the question: How long should the ideal set on an exercise last? The use of X-Reps answers this question. This rep system bolsters the intensity of the workload on the muscle fibers high enough to trigger maximum progress–just what you need to activate as many fibers as possible quickly.
One of the big mistakes trainees make is using weights that don’t allow a set to last long enough to trigger an optimal muscle growth. For example; they may use a poundage that lets them get, let’s say, seven reps with a one second up, one second down rep speed–for a grand total of 14 seconds time under tension (known as TUT). That’s a deal killer.
Most people need at least 30 seconds or more of tension to build muscle. Simply using a lighter weight won’t do the trick. You need to use a heavy enough weight to produce and overload. A two/two second cadence gets you closer, but that’s still only 28 seconds (four seconds times seven reps); however, if you do 8-10 reps and then immediately decrease the weight so you can do five more reps at a two/two cadence, you now have 48 seconds. Or you can add X-Reps. Partials reps performed through the portion of the movement where you’re the strongest. That path leads to fast muscle building success.
3. Positions-of-Flexion–answers the question: Which exercises lead to fast muscle building results? Train each muscle groups from three angles: a midrange exercise hits the bulk of the fibers-such as a barbell curl; the contracted position-such as a concentration curl; and the stretch position-such as an incline dumbbell curl. This approach results in full-range fiber activation resulting in a more balanced, efficient workload. It’s not a matter of simply choosing a number of exercises for a muscle group but rather one exercise from each of the 3 required positions.
Average as well as elite gym-enthusiasts have been rescued from zero-results programs and have been able to build muscle faster as well as lose body fat. They’ve discovered the X-Rep muscle building protocol works.
Get more ideas for making your workouts productive at http://www.x-rep.com or subscribe to the free E-zine at: http://www.ironmanmagazine.com