IRON MAN E-Zine: Issue #382: Arnold’s X-Rep Mass Connection

Subject:
IRON MAN E-Zine: Issue #382:
Arnold’s X-Rep Mass Connection

www.ironmanmagazine.com

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

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

That key point on an exercise’s stroke is where the muscle can generate the most force, and you therefore activate the most muscle fibers for incredible growth stimulation…

In other words, at the end of a set, when you can no longer do full-range reps, you move the resistance to that key point and do short-range partials–for example near the bottom of a chinup, from just out of the arm’s-straight position up to just before the halfway point. Here’s Jonathan demonstrating X Reps on chins…

Now if X Reps are so effective, why not do some all-X-Rep sets, or X-Only, for max-force overload? X-cellent size-building strategy, and that’s one way Arnold used this partial-range mass method and why we credit him with being such an innovator in the gym…

Arnold would often hang weight around his waist, enough so he could do maybe two or three full reps, but instead he would only do the bottom third of the range, a short-stroke X-Rep move in the range Jonathan is demonstrating above. It was a heavy, shock attack for his lats, getting an inordinate number of muscle fibers to fire against a big load. That did some pretty good things for his V-taper, lat width and sweep…

In the new X e-book we also discuss how he used stretch-position exercises, a key component of Positions-of-Flexion mass training, for most of his bodyparts, and how he also used the X-Only technique on those max-muscle-elongation movements every so often–he used some unique exercises too. Then there’s the Flex-X technique, which Arnold called "burns."

Luckily, the publisher here at IRON MAN magazine, John Balik, lived and trained with Arnold back in his heyday, so we have John’s memory of that incredible time in bodybuilding history to draw from. His recollections are very motivating, not to mention informative from a training standpoint. Here’s another shot John snapped of Arnold on the beach in Santa Monica, California, in the ’70s…

No doubt that Arnold was way ahead of his time in the muscle department, and with John’s help we’re finding out why: Arnold had an incredible instinct for doing the right things in the gym, methods that science is now verifying as precision muscle-size stimulators–like stretch- and semi-stretch-point overload. Follow his lead and you too will grow like never before!

Note: For more details on Arnold’s X-Rep methods, see the new X-traordinary X-Rep Workout. This exciting e-guide merges all the top X-Rep techniques and info with the latest muscle-building research into two new power-packed X-Rep workouts–the basic X program only takes about 35 minutes. For more info and chapter listings visit www.X-traordinaryWorkouts.com.

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

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

Special X-Rep Offer: Now you can instantly download the first three X-Rep e-books together for a special discount price…
1) The Ultimate Mass Workout, the original X-Rep manual that includes our first X-Rep transformation program
2) Beyond X-Rep Muscle Building, contains the X-hybrid techniques and our second-year X program that packed 10 more pounds of muscle on our frames
3) X-Rep Update #1, with new research and workouts that include static contraction, FlexX and X Overload
Get all three BIG e-books and you save $35. Click here for more info.

For any questions or comments regarding the IRON MAN Magazine Online Newsletter, please email jdl@ironmanmagazine.com. To unsubscribe, please see the instructions at the bottom of this email.

To follow the ITRC training program in "Train, Eat, Grow," get a copy of the latest issue of IRON MAN.

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This Special Report was submitted by Jonathan Lawson and Steve Holman.
The IRON MAN Training & Research Team

www.ironmanmagazine.com

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