X-Rep Training - The New Way of Training?

By: Mike Jesowshek

X Reps are performed at the end of your set, when you are not fully able to finish another full rep. While the weight is in the semi-stretched position (working muscle stretched, not contracted) of the exercise, you perform short lively movements almost like a static rep. By using the X Rep training method you get the nervous system to fire a maximum number of muscle fibers at the position of flexion of any exercise for a quantum leap in muscle fiber activation in any one set. This result can lead to huge increases in growth stimulation and strength while doing very few sets. The idea of XRep training has been around for awhile but was never really looked into and researched.

X Reps should be at the strongest part of the stoke for more production and more overload. For big exercises, you perform the X Rep where you can get the most force generation possible from the target muscle. Every exercise has its own spot that is best suitable for X Reps. It won‘t be the same place on every exercise, although close to the bottom of the stoke on most exercises is a decent place to start. When using X Reps on bench press you first rep out or get close to failure. When you reach the top of your last rep, you lower the bar to just below the midpoint of the stroke and do partial pulses, while using mini-reps. Mini-reps involves moving the bar a few inches up and down. The reason you do regular sets first is because the regular reps prime the muscle for the X Reps, so you can get more fast-twitch fibers to work at the end of the sit. You also train many more fiber types by doing the full reps first.

Although at first X Reps may make you kind of skeptical, after thinking it through and actually performing it in the weight room, you will believe differently. After doing X Reps the first time on the bench press, you will definitely feel it in your pectorals for the next day or two. Studies have proven X Reps to work effectively. Steve Holman and his training partner Jonathan Lawson havwe both seen huge gains while using only XReps for one month. Although most of the intensity techniques out there work only for users on drugs, these two guys seen much change in there bodies while just using legal supplements. Their body weight stayed the same during that month, but they added a lot of muscle and dropped fat while on the X Rep training method.

Sample X Reps Program

Exercise	# of Regular Reps	X Reps
Bench Press	Do until close to failure	8 - 10
Cable Row	Do until close to failure	8 - 10
Squat	Do until close to failure	8 - 10
Lat Raise	Do until close to failure	8 - 10
Preacher Curls	Do until close to failure	8 - 10
Tricep Extentions	Do until close to failure	8 - 10

Please Click On Our Sponsors

WIN FREE SUPPLEMENTS

When you sign up for our free newsletter,
you will be automatically entered in our monthly drawing
to win free supplements and other great prizes.

Sign up now by e-mailing
newsletter@trulyhuge.com

Web Design and Maintenance by Bryant Enterprises