Special Research Report From X-Rep.

com
How Muscles Grow,
Plus Proven Techniques
to Pack On Mass Fast
Secrets to Ultimate
MUSCLE
GROWTH
by Steve Holman and Jonathan Lawson
2 Secrets to ULTIMATE MUSCLE GROWTH
Secrets to Ultimate Muscle Growth was written to help you
achieve a muscular physique with sensible bodybuilding
strategies. Weight training and dieting can be demanding
activities, however, so it is highly recommended that you
consult your physician and have a physical examination prior to
beginning. Proceed with the suggested exercises and routines
at your own risk.
Photography by Michael Neveux
Cover model: Jonathan Lawson
Copyright 2011 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.X-Rep.com
Homepage
www.X-traordinaryWorkouts.com
Workout programs in printable PDF format
E-books are available at
www.X-Rep.com/xshop.htm
Secrets to ULTIMATE MUSCLE GROWTH 3
Introduction............................................................4
Chapter 1Double Muscle Density:
Myofibrils and Sarcoplasm...............6
Chapter 2Shocking Study: Heavy
and Light for Growth.......................10
Chapter 3Workouts and Techniques
to Supersize Your Physique............14
Chapter 4On Your Mark, Get Set
GROW..............................................22
CONTENTS
4 Secrets to ULTIMATE MUSCLE GROWTH
The truly exciting thing about the
info in this special report is that it can
double or triple the speed at which you
gain muscle. That's because it clears up
the mass confusion that exists when it
comes to muscle hypertrophy.
The big myth that needs exploding
first is that there's a direct correlation
between muscle strength and its size.
While getting stronger can get you
bigger to a degree, if you want to
achieve extreme muscle growth and reach your ultimate size
potential, you have to do more than just lift heavier weights.
You must build every hypertrophic constituent to where
your physique is a seam-splitting mass of shredded, eye-
popping muscleand it shouldn't take years.
In fact, the biggest reason muscle growth is so slow in
most cases is that simplistic myththat strength equals
superior size. There's more to it than that. Trying to move
big weights for a few reps does very little for ultimate
muscle size. Did you know that some of the strongest
pound-for-pound powerlifters in the world are the smallest?
For example, Joe Luther bench presses more than 400
pounds at a bodyweight of 165no bulbous muscles
anywhere on his physique. Even women weighing 130
pounds have benched close to 300, no bodybuilder-style
muscle in sight.
Research conducted more than 40 years ago drives home
the point. Heres a quote from Peary Rader, the founder of
IRON MAN magazine, from the 1960s:
INTRODUCTION
Secrets to ULTIMATE MUSCLE GROWTH 5
Experiments we have carried out show that we can
put an inch on the arms in a short period by pumping [or
lighter-density] methods.... On the other hand, we can, by
training on an entirely different system [heavy weights/power]
develop 10 or 20 percent more strength without one bit of
increase in the size of the arms. This sort of ruins the popular
theory that muscle strength is in direct relation to its size.
Could that be the reason so many of the biggest
bodybuilders of yesteryearbefore steroidsused heavy/
light routines? Even many of today's mass monsters use
similar tactics because heavy/light works big time. IFBB
pro bodybuilder Johnnie Jackson, who also competes in
powerlifting, has said that when he trains ultra-heavy with
low reps exclusively, he gets smaller, not bigger.
So getting to be your strongest is not the key to being your
jaw-dropping biggestalthough strength can contribute,
as you'll see. Building extreme mass is a combination of
things including extended muscle tension time and muscular
fatigueas in reducing rest between sets. We'll explain.
So throw out all that you think you know about building
muscle. Once you understand how and why muscles really
grow larger, you'll be able to retool your workouts to build
some incredible mass fast. We'll give you plenty of examples
and tactics on how to do just
thatrapid-rate muscle growth in
record time. Exciting stuff! Let's
get to it.
Steve Holman and
Jonathan Lawson
www.X-Rep.com
6 Secrets to ULTIMATE MUSCLE GROWTH
Researchers used to believe that a bodybuilder's
muscles were dominated by fast-twitch type 2B fibers.
Those are pure anaerobic, or power, structures that
respond to heavy weight training for few reps. But recent
research proved otherwise.
A study reported on by Jerry Brainum compared high-
level bodybuilders with average college students, which
resulted in a startling discovery:
The study examined
single muscle fibers. Since
the type 2B fibers are the
muscle fibers most likely to
grow, it stands to reason
that the bodybuilders in
the study would have an
abundance of such fibers,
or at least more of them
than the other kinds of
muscle fibers. The reality
was that they showed a
higher portion of types
1 and 2A fibers, with a
complete absence of type
2Bs. [Eur J Appl Physiol.
103(5):579-83. 2008.]
CHAPTER 1
Double Muscle Density:
Myofibrils and Sarcoplasm
Secrets to ULTIMATE MUSCLE GROWTH 7
Did you get that? The bodybuilders had almost no 2B
power fibers! Therefore, optimal training for bodybuilders
interested in ultimate size should emphasize the dual-
component 2A power + endurance fibers.
Those key 2A growth fibers have two primary
constituents: myofibrils and sarcoplasm. The myofibrils
are internal strands of actin and myosin that grip onto
one another to shorten the fiber and produce muscular
contraction. The sarcoplasm is the fluid surrounding
the myofibrils, and that "energy juice contains mostly
mitochondria, glycogen and ATP. Here's the difference:
1) The myofibril strands respond, grow and
multiply as a result of intense heavy-weight sets.
2) The sarcoplasm increases with extended
tension times on the muscle and/or short rests
between sets. Essentially, muscle fatigue within
a fast-twitch endurance threshold causes the
energy constituents in the sarcoplasm to increase,
producing a larger muscle fiber.
It's obvious that to get your muscles to their absolute
largest possible size, you must train both the power and
fast-twitch endurance, or density, "sides" of the 2As...
8 Secrets to ULTIMATE MUSCLE GROWTH
Popular dogma suggests that
a rep range of eight to 10 reps is
the key to muscle growth. That's
only partially true; you see, most
trainees do each repetition of a
set in about two seconds. If they
do 10 reps, the target muscle
is only under tension for 20
seconds. That's still a power-
oriented tension time and
affects primarily the myofibrils.
(Fig. 2) Lots of sarcoplasmic
endurance growth potential is
left on the table.
You want both myofibril and
sarcoplasm expansion for total
muscle size. (Fig. 3) To get
the sarcoplasm to increase
significantly, you need a tension
time of 40-plus seconds and/
or short rests between sets to
work the muscle close to its
fast-twitch endurance-growth
threshold.
Here is the scientific definition
of both sarcoplasmic and
myofibrillar hypertrophy from
Vladimir Zatsiorsky, Ph.D., and
William Kraemer, Ph.D., from
their book Science and Practice
of Strength Training:
Fig. 1: Untrained muscle fiber.
Fig. 2: Mostly myofibrillar
growth, slightly larger fiber
the result of training with lower
reps and/or short tension times,
which does not significantly
expand the sarcoplasm.
Fig. 3: Growth in both the
myofibrils (power) and
sarcoplasm (endurance) for
maximum fiber growth.
Myofibril
Sarcoplasm
Secrets to ULTIMATE MUSCLE GROWTH 9
Sarcoplasmic hypertrophy of muscle fibers is
characterized by the growth of sarcoplasm (semifluid
interfibrillar substance) and noncontractile proteins that do
not directly contribute to the production of muscle force
[or strength].
Myofibrillar hypertrophy is an enlargement of
the muscle fiber as it gains more myofibrils and
correspondingly, more actin and myosin filaments.... This
type of fiber hypertrophy leads to increased muscle force
production [or muscle strength].
Mostly myofibrillar hypertrophy is found in elite
weightlifters, whereas sarcoplasmic hypertrophy is
typically seen in bodybuilders.
That is to say that
sarcoplasmic hypertrophy is
dominant in bodybuilders;
however, they do have
myofibrillar hypertrophy as
well because, according to
Zatsiorsky and Kraemer,
"pure sarcoplasmic or
myofibrillar hypertrophy
never occurs." If you're
thinking you may need
two type of training to
get the most muscle-size
development possibleas
depicted in Fig. 3 on the
previous pageyou're on
the right mass-attack track.
10 Secrets to ULTIMATE MUSCLE GROWTH
Couldn't all of the talk about myofibrils and sarcoplasm
be only so much text-book theory? Hey, we're with you
we like proof from a controlled study, so here's a great
one to help you wrap your mind around the facts...
Three groups used different styles of training on leg
extensions, three sets, eight reps per set (3 x 8):
1) Low intensity, 50 percent of one-rep max (light)
with slow movementthree seconds each to raise
and lower the weight with a one-second pause at the
top of each repno relaxing phase. (56 seconds
per set.)
2) High intensity (80 percent of one-rep max
heavy), taking one second to raise the weight and
one second to
lower it, with
one second of
relaxing between
repsconventional
style of training.
(24 seconds per
set.)
3) Low intensity
with normal speed.
(Same repetition
cadence as 2.)
CHAPTER 2
Shocking Study: Heavy
and Light for Growth
Secrets to ULTIMATE MUSCLE GROWTH 11
The workouts were performed three times a week
for 12 weeks. Results: Significant, equal muscle gains
occurred in the first two groups, with no gains in group 3.
[Tanimoto, M. J App Physiol; 100: 1150-1157. (2006)]
How on earth did the slow-rep light training in group
1 build so much muscle comparable to standard heavy
training? Answer: sustained muscle activation, or longer
tension time. Notice that each of the light reps lasted for
about seven seconds. Thats 56 seconds of continuous
tension on the quads, or front thighs, (7 seconds x 8
reps). That produces a high level of blood-flow occlusion
(blockage) due to muscle oxygen deficit, which produces
muscle growth via sarcoplasmic increasesa different
pathway than the standard heavy-training group (2), which
got more myofibrillar growth.
Now imagine stacking the growth from group 1 to the
size gains of group 2and you've got the potential to
supersize your muscles fast! By the way, it's sarcoplasmic
growth that's most neglected by the majority of
bodybuildersand the reason size gains are so painfully
slow for most.
Restricting blood flow to the
muscle with longer tension times
hurts but it works. It releases
more nitric oxide, which dilates
blood vessels in an attempt to
overcome the decreased blood
flow within the muscle, which
activates growth hormone release.
All of that forces increases in the
12 Secrets to ULTIMATE MUSCLE GROWTH
sarcoplasmic fluid as it builds new and more efficient
energy substrates and mitochondria to supercompensate
for the oxygen debt from the longer set.
A real-world example is the muscular upper-body
development of male gymnasts. It's the result of occlusive
activation for mostly sarcoplasmic expansion on the rings
and floor exercises; they dont do any heavy progressive-
resistance work. The same can be said of acrobats and
trapeze artiststheir muscular development is mostly the
result of occlusion and sarcoplasmic growth from static
holds and slow, continuous-tension moves.
So which produces the most growth the fastest,
myofibrillar or sarcoplasmic stimulation? Most would say
heavier training is the best stimulus for fastest muscle
growth, so myofibrillar activation would be the answer
but the more research that is done, the more it appears
that that's the wrong answer. Here's what Phil Wagner,
M.D., at SPARTA Performance Science concludes:
The American College of Sports Medicine suggests
that moderate intensity loads be used for muscle
hypertrophy, and it suggests that training focus on high
volume of exercise. High-volume training uses moderate
(medium-high intensity) loads for a large number of
repetitions and sets, with a small amount of rest between
sets and exercises. Research has shown that the rest
time between sets has a large impact on the growth of
muscles. Research from Eastern Illinois University showed
that not letting your muscles recover between sets, using
30 to 60 seconds of rest, acutely increased the release of
growth hormone prompting greater muscle hypertrophy
(growth).
Secrets to ULTIMATE MUSCLE GROWTH 13
So he is
saying that
training the
muscle in a
fatigued state
short rests
between sets
with a high
amount of work,
or sets, is the
way to get big fast. That would seem to favor sarcoplasmic
increases. But keep in mind that while myofibrillar (power)
increases may be the secondary player, getting growth in
the myofibrils will add to a muscle's size. Luckily, there's a
style of training similar to what Wagner describes that will
build both at one time. (More on that mass tactic and more
in the next chapter to get you growing.)
Plus, while sarcoplasmic increases may be the primary
growth factor in muscle tissue, it may be more true for
some muscles than others. For example, endurance-
oriented groups like forearms, legs and abdominals
respond best to sarcoplasmic stimulation in the majority
of trainees. Less-endurance-oriented muscles, like the
pectorals, or chest, in most people, will require more of
a balance of myofibrillar and sarcoplasmic stimulation to
reach greatest growth capacity.
Nevertheless, it should be obvious that you must train
both "sides" of the type-2A fibers to achieve ultimate
muscle growth. How do you do that? There are a few
proven top-tier methods that will trigger outstanding
hypertrophic results for just about any trainee, as you'll
see. Prepare to grow beyond big!
14 Secrets to ULTIMATE MUSCLE GROWTH
Even with all of those recent findings, scientists contend
that 10 repetitions is the hypertrophic range. That's because
10 reps is middle groundit appears that you keep the
muscle under tension long enough to activate sarcoplasmic
growth, while the weight is still heavy enough to build the
myofibrils. But is it really doing both sufficiently?
Watch trainees perform sets in the gym, and you'll see that
each rep lasts about two seconds. So a 10-rep set takes
around 20 secondsnot even close to the 40-plus seconds
research shows is the so-called best hypertrophic tension
time. Doing 10 reps like that is still myofibrillar-dominant
training. So it's not so much the
repetition number but the time
the muscle is under tension that
governs optimal size stimulation.
What happens if you slow
down the reps to say four
CHAPTER 3
Workouts and
Techniques to Supersize
Your Physique
While 10 reps is often thought of as a
hypertrophic range, if you do fast reps
for, say, a 20-second set, youre still
using a power tension time for mostly
myofibril stimulationand you don't
force the need for sarcoplasmic growth.
Secrets to ULTIMATE MUSCLE GROWTH 15
seconds for each? You get 40 seconds of tension time.
Ah ha, now the sarcoplasm is adequately stressed for size
increases; however, the length of the set causes fatigue to
take a toll at around 30 seconds, and that fatigue short-
circuits myofibrillar power stimulation. In other words, a 40-
second set primarily activates sarcoplasmic expansion.
Obviously to get optimal size stimulation in both the
myofibrils and sarcoplasm you need to cover two bases
heavy weight for the myofibrils and long tension times for the
sarcoplasm. Could you simply do some lower-rep sets and
also some higher-rep, longer-tension-time sets for the same
muscle? Absolutely. In fact, that's one reason training systems
that use standard heavier sets up front and then end with
multiple higher-rep sets and/
or a group of sets with short
rests between can produce
great gains...
Our X-Rep Experiment
For example, we got
significant size and
muscularity increases during
our experiment with that
style of training in 04. In The
Ultimate Mass Workout
e-book we outline our X-Rep
program that we used (pages
78-80), and it transformed our
physiques in only five weeks,
as you can see from the before
and after photos at right.
One-month results with X Reps
and drop setsdramatic gains
from myofibrillar growth plus
sarcoplasmic increases.
16 Secrets to ULTIMATE MUSCLE GROWTH
In the before photos we were using mostly standard-set
trainingeight to 10 reps per set, 20 seconds of tension time.
We had been favoring mostly myofibrillar growth with minor
sarcoplasmic expansion. But once we integrated end-of-set
X-Rep partials and drop sets, sarcoplasmic expansion kicked
in and our muscularity skyrocketed. Here's an example of our
chest program during that one-month transformation (from
The Ultimate Mass Workout e-book)...
Smith-machine incline presses (X Reps), 2-3 x 7-9
High cable flyes (X Reps), 1 x 7-9
Wide-grip dips (drop set, X Reps), 2 x 7(6)
Cable flyes (double-drop, X Reps), 1 x 7(6)(5)
For those not familiar with X Reps, they are end-of-set
partial reps, or pulses, that extend the set. For example, on
the last set of incline presses, when you reach positive failure,
you lower the bar to just off your chest and fire off a number
of eight-inch partial reps at that semi-stretch point, the pecs'
strongest position on the range of
motion.
By integrating X Reps we got a bit
more tension time on our standard sets
for some sarcoplasmic stimulation,
but X Reps mostly activated
extra myofibrillar growth. The real
sarcoplasmic stimulation came on dips
and cable flyes, which were performed
with drop sets as well as end-of-set X-
Rep partials for even more tension time.
Our sarcoplasmic growth skyrocketed
and we got bigger faster! Exciting stuff.
Cable flyes: double-drop set
for sarcoplasm expansion.
Secrets to ULTIMATE MUSCLE GROWTH 17
The addition of X Reps and ending each bodypart with
drop sets produced an excellent balance of myofibrillar and
sarcoplasmic expansion for rapid-rate muscle growth. In case
you don't know what a drop set or a double-drop set is...
Drop set: Do a set to failure, say seven repsthat gives
you some myofibrillar stimulation with lower reps. Then you
decrease the weight and immediately do a second set to
failure, usually five or six reps, to extend the tension time and
trigger some sarcoplasmic expansion. In the above chest
routine we did wide-grip dips with a drop set, rested for about
two minutes, then did another drop set. That's 2 x 7(6).
Double-drop set: We did this on cable flyes, our last
chest exercise. It's a drop set with a third reduced-poundage
sarcoplasmic-stimulating set. So you do a set to failure (7
reps), reduce the weight and immediately do a second set to
failure (6 reps), reduce the weight one last time and do a third
set to failure (5 reps). The extreme pump and burn indicates
big sarcoplasmic-expansion effects.
X-centric Training: Negative-Accentuated Sets
Like drop sets, negative-accentuated sets can produce
sarcoplasmic growth with some good, but unique myofibrillar
stimulation as well. We've had excellent results using this
technique on the big compound exercises, like squats.
For an NA set you take a lighter weight and do one-second
positives and six second negatives on every rep. For example,
on squats or bench presses you lower in six seconds, then
drive to the top in one. You should use a weight that allows
around seven repetitions for a total of 49 seconds of tension
time.
18 Secrets to ULTIMATE MUSCLE GROWTH
Keeping the target muscle under tension for that long is
a spectacular sarcoplasmic stimulus, while the slow, six-
second negatives cause myofibrillar trauma and growth
activation. Bonus: The myofibrillar trauma, which results in
soreness, also forces a metabolic uptick outside the gym as
your body repairs the excess microtearsand that metabolic
momentum burns more bodyfat. You get bigger and leaner!
In our e-book The X-centric Mass Workout we have
complete power-density workouts designed to build both the
myofibrils and the sacroplasm. Here's an example of the back
routine (lats and midback)...
Pulldowns, 4 x 9, 7, 5, 7NA
Stiff-arm pulldowns (4X), 4 x 10
Bent-over rows, 4 x 9, 7, 5, 7NA
Bent-arm bent-over
laterals (4X), 4 x 10
On the two multi-joint exercises, pulldowns
(lats) and bent-over rows (midback), you add
weight on sets one, two and three so your
reps decrease. That's a power pyramid.
Then on the last set you reduce the weight
for an NA setone-second positives and
six-second negativesfor seven reps. Rest
between each of those sets is two minutes.
On the other two exercises, stiff-arm
pulldowns and bent-arm bent-over laterals, you use the
4X methodsame weight, short rests. It's one of the best
balanced overall growth-stimulation tactics we've found, a
perfect balance of myfibrillar and sarcoplasmic stimulation...
Negative-accentuated
pulldown: one second
down, six seconds up.
Seven NA reps provide
stimulation for both
sides of the 2A mass
fibers.
Secrets to ULTIMATE MUSCLE GROWTH 19
The 4X Mass Method
This style of training falls into the exact mass-building
parameters outlined by Dr. Wagner in Chapter 2: moderate
intensity loads...high volume of exercise...small amount
of rest between sets and exercises30 to 60 seconds.
Here's the 4X drill...
Take a weight with which you can get 15 reps, but only do
10; rest 30 seconds, then do 10 more. Rest 30 seconds, and
do 10 more. Rest 30 seconds one last time and attempt to
get 10 reps on your fourth set. We say "attempt" because
you should not be able to get 10; if you do, you add a small
amount of weight to that exercise at your next workout.
In the previous section you saw 4X applied to the single-joint
exercises to complement the heavy sets on the big moves;
however, total-4X-style programs can provide big increases in
both the sarcoplasm and myofibrils.
As we said, 4X appears to be a good balance for most
muscle groups and produces rapid mass gains with some
strength side effects. Note that this is
not a strength-building protocolit's
mainly for building pure muscle mass.
You also need at least three exercises
per bodypart in most cases, which is
where our full-range Positions-of-
Flexion training comes in. Here's a
POF 4X biceps routine extracted from
one of the complete programs in The
X-traordinary 4X Mass Workout
e-book...
20 Secrets to ULTIMATE MUSCLE GROWTH
Midrange: Barbell curls (4X), 4 x 10
Stretch: Incline curls (3X), 3 x 10
Contracted: Concentration curls (3X), 3 x 12
Note that the 3X sequences are just like 4X only with
one less setthe weight you use should not allow the full
number of reps on the third set; if it does, add weight at your
next workout for that exercise. Also realize that the above
complete 10-set biceps blast takes only 15 minutes!
We highly recommend 4X-style
training to build ultimate muscle size.
It's the perfect way for older trainees
to build maximum mass, as the joints
aren't ravaged with bone-crushing
poundages. You use moderate
weights, but you still get overall 2A
growthcomplete size stimulation
with fairly quick workouts.
We experimented with a total-
4X mass program, similar to the
Direct/Indirect Workout on pages
30-32 in the 4X Mass Workout
e-book, and our gains were
tremendousplus, all of our injuries
healed as our muscles got larger.
We're still on it as we write this,
and we feel great and look great.
Check out our X-Training Blog
to see how it's working for uswe
log every workout there and provide
comments and tips.
No joint pain, better
muscle gains. 4X-sequence
training is perfect for older
bodybuilders like Steve,
age 51. You use moderate
weights, short rests and
get growth in both the
myofibrils and sarcoplasm
with quick workouts.
Secrets to ULTIMATE MUSCLE GROWTH 21
Working In 10x10
Despite what doctors Wagner, Zatsiorsky and Kraemer
have concluded, many bodybuilders will not accept using
moderate poundages at every workout, as is required with
4X. For those who feel they also need power training, we
suggest myofibrillar-dominant stimulation at one workout and
sarcoplasmic expansion at the next. A prime example is the
Heavy/Light program in the 10x10 Mass Workout e-book.
With this program you do standard heavy training with
longer rests between sets at one session, then the next time
you train that muscle you hit it with only one big exercise
using a 10x10 sequence to emphasize sarcoplasmic growth.
It's an amazingly efficient way to get all sides of the mass
fibersand the 10x10 bodypart hits only take 10 minutes...
For 10x10 you take a weight with which you can get 20
reps, but you only do 10; rest 30 seconds, then do 10 more
and so on until you complete 10 sets. You won't get 10 reps
on the last few sets, as fatigue will be overbearingbut that's
the key to sizable sarcoplasmic expansion. If you've been
neglecting sarcoplasmic growth, this can cause your muscle
size to explode off the charts! So for triceps, your standard
POF power-oriented workout would be...
Midrange: Decline extensions, 3 x 9, 6, 3-4
Stretch: Overhead extensions, 1-2 x 8-10
Contracted: Pushdowns, 1-2 x 8-10
At your next workout you do the big move, 10x10 style...
Decline extensions, 10 x 10
22 Secrets to ULTIMATE MUSCLE GROWTH
Now it's time for you to climb aboard the big-gain train
and build the full capacity of both the myofibrils and the
sarcoplasm for ultimate, eye-popping muscle size.
If you need a proven workout to apply what you've
learned here, click on any of the e-book titles in this report
for more information (also shown on the next page). Of
course, you can also design your own workouts or alter
the one you're currently on to include some of the mass
tactics we've discussedX Reps, drop sets, double
drops, 4X and/or 10x10.
We also encourage you to subscribe to our twice-
weekly e-zine, sponsored by IRON MAN magazine. It's
FREE, and the subscriber list is kept privateyou will
NOT receive spam e-mails about increasing the size of
your private parts once you sign up. Go to X-Rep.com to
get on our private list and get motivated twice a week.
Our mission with our Web site, e-zine and e-books is
to get you as big and ripped as you want to bethat not
only helps you look incredible but also spreads the word
about the effectiveness of our methods. We want you
to be a success and reach your muscular best so you
become an eye-popping, jaw-dropping walking billboard
for efficient muscle building. Let's go. It's time to grow!
(See the next page for some of our best-selling e-books
mentioned in this report.)
CHAPTER 4
On Your Mark, Get Set,
GROW
Secrets to ULTIMATE MUSCLE GROWTH 23
E-BOOKS
Workouts to Help You Get
Ultimate Muscle Growth Fast
The official X-Rep manual.
Includes our X-Rep
transformation program and
other workouts with the Ultimate
Exercise for each muscle.
Negative-accentuated sets
produce extreme hypertrophy
myofibrillar and sarcoplasmic
growth. Includes 3 complete
power-density mass workouts.
10x10 is pure density training at
its best. Includes the Heavy/Light
workout so you get sarcoplasmic
and myofibrillar expansion.
4X produces extreme growth with
a balanced attack to totally jack
the key growth fibers. 5 complete
4X-style mass workouts.