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IRON MAN E-Zine: Issue #442: Chisel In Freaky Muscle Size and Detail

IRON MAN E-Zine: Issue #442:
Chisel In Freaky Muscle Size and Detail


Chisel In Freaky Muscle Size and Detail

Q: I’ve been using X Reps for about a month now, and I’m noticing new muscle in places like my inner chest and lower lats. Even my lower biceps are higher and fuller. Is that normal? I love X Reps!

A: While X Reps–end-of-set partials at the semi-stretch point of an exercise–are excellent at keeping tension on the muscle and activating dormant muscle fibers, they can bring out size and muscle density at the insertion point, such as the inner pecs…

Here’s a quote from Jacob Wilson, Ph.D., that we used in our X-Rep Update #1, that explains:

“Partial-range reps in the lower range of a muscle [a.k.a. X Reps], can actually add sarcomeres to a muscle fiber, which would fill out the area of a muscle where it is inserted.”

We believe that’s part of the reason we made such dramatic progress so quickly that first year we integrated X-Rep partials at the end of some of our sets—adding sarcomeres to muscle fibers creates much more muscle size and detail, and it obviously did that for us in only five weeks with the X technique (no steroids, not trick photography)…

A good example of X Reps is at the end of a set of chinups. When you can no longer do full-range reps, you lower to near the arm’s-extended position, and pulse up to near the halfway point, doing as many of those low-end partials as possible.

That area of the stroke, where the target muscle is semi-stretched, is where you activate the most muscle fibers. So at the end of a set you get at many more growth fibers by gritting your teeth and grinding out partials in that key area…

In a study reported in the 1988 issue of the Journal of Applied Physiology, three groups of men performed isometric exercise for their biceps:

Group 1: trained their biceps isometrically at 25 degrees (the X Spot–0 degrees is full extension)

Group 2: trained their biceps isometrically at 80 degrees–just below the halfway point

Group 3: trained their biceps isometrically at 120 degrees–near full contraction

While all subjects showed strength increases throughout the range of motion–not just in the position trained–the group that attained the highest increase throughout the range of motion was Group 1. That’s the group that was doing a static X-Rep at the semi-strech position…

That shows the extreme muscle-fiber-activating power of the X Spot and why adding end-of-set X Reps can make any set three to five times more powerful at building muscle mass. And that’s why we love X Reps too!

[Note: The latest X-Rep e-book is The X-traordinary X-Rep Workout. The original first X-Rep e-book is The Ultimate Mass Workout.]

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

—Steve Holman and Jonathan Lawson

You can subscribe to this e-zine free at


1) X-Rep Mass Workout Offer: Our 2 BIG best-selling X-Rep e-books–The new X-traordinary X-Rep Workout and Beyond X-Rep Muscle Building. You save $20. For more info, click here.

2) Triple-Shred Discount Fat-Loss Offer: Get our rip-up-for-summer fat-to-muscle e-books, X-treme Lean, X-traordinary Abs and The Fat-to-Muscle Workout. You save up to $35. For more info, click here.


X-SHOP: Find our original X-Rep e-book, as well as X Updates and Positions-of-Flexion mass-training guides…

X-WORKOUTS: Find specialized e-workout programs, including Power-Density, 10×10 and Eric Broser’s Power/Rep Range/Shock….

NEW: The X-traordinary SIZE SURGE Workout, Jonathan Lawson’s legendary two-phase mass program that packed 20 pounds of muscle on his frame in only 10 weeks. See all the changes he made to the original workouts, transcribed from his training journal. In printable templates so you can duplicate his incredible gains. You also get his eat-to-grow diet and streamlined no-frills supplement schedule, anabolic acceleration methods and loads of tips and tricks. Plus, an interview with a top-level bodybuilder who trains Size Surge style for incredible growth.

Newbies: If you’re a beginning bodybuilder, coming back from a layoff or a trainer who trains beginners, our new e-book, Quick-Start Muscle-Building Guide, is for you.

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


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

The ITRC Training Newsletter is not intended as training advice for everyone. You must consult your physician before beginning any diet or training program. You may forward this email to as many friends as you want, but do not photocopy or reprint this report in any format without the written permission of the copyright holder.


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