X-REP.

com Presents

QUICK-START
MUSCLE
BUILDING
GUIDE 2.0

Your Blueprint to a
Muscular Transformation
Plus
NEW STX At-Home Workout
1
by Steve Holman and Jonathan Lawson
QUICK-START Muscle-Building Guide 2.0
Quick-Start Muscle-Building Guide 2.0 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, Jonathan Lawson

and Steve Holman

Illustrations by Larry Eklund

Cover models: Jonathan Lawson and Steve Holman

Copyright © 2008, 2020 by Homebody Productions, inc.

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, Inc., P.O. Box 2800, Ventura, CA 93002

www.X-Rep.com
Our Homepage

All e-books are available at

www.X-Rep.com/xshop.htm

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QUICK-START Muscle-Building Guide 2.0
 Contents

Introduction....................................................................5

Chapter 1—Gearing Up: Muscle-Building

Necessities, Plus the Muscle
Anatomy Chart..........................................7

Chapter 2—Break-In Phase

(Weeks 1 & 2)...........................................13

Chapter 3—Fast-Mass Program

(Weeks 3­­­–8)..............................................21

Chapter 4—At-Home All-Dumbbell Workout............31

Chapter 5—Advanced All-Dumbbell STX Workout

For New Home-Grown Muscle...............43

Chapter 6—Quick-Start Muscle Q&A

Plus the Fast-Mass Diet.........................55

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QUICK-START
MUSCLE
BUILDING
GUIDE 2.0
Jonathan
Lawson

Steve
Holman

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QUICK-START Muscle-Building Guide 2.0
 Introduction
Etched abdominals...defined legs...a chiseled chest...
muscular arms. When your frame packs some muscle, you're
not the least bit embarrassed to take off your shirt at the pool,
beach or lake. In fact, if you hit your workouts hard, consistently
and correctly, you will grab people's attention without saying a
word. And your confidence will be through the roof.
Sure, it takes willpower to exercise on a regular basis, but if
you stick with it, and use the right strategy, you can build some
phenomenal, rock-hard muscle in a very short time—much
shorter than you think—even at home. The key is focused
training with the right program—one that adds mass fast.
This e-book lays out the critical first steps to building a
power-packed physique in the fastest time possible—from your
very first workout to the intermediate stage and beyond. (See
our new Chapter 5 on STX workouts for adding new muscle in a
bare-bones home gym—it works in a commercial gym too).
Whether you train in your garage, your basement or at a
commercial gym, the information in this e-book will help you
whip yourself into outstanding shape, without a lot of trial and
error—we're talking efficient, quick workouts.
We've got more than 50 years of training experience between
us, so we're here to lead you down the right road—without
making all the dead-end detours we've made. Plus, we’re
well-versed in the scientific research that's been done on
building muscle. We want to make sure you succeed with flying
colors—your muscle-packed physique is only a few consistent
workouts away.
Ready to transform your physique? Let’s take it step by step
so you can pack on some serious muscle in record time and
make heads turn every time you’re soaking up sun.
—Steve Holman and Jonathan Lawson
www.X-Rep.com

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QUICK-START Muscle-Building Guide 2.0
 6
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 CHAPTER 1

Gearing Up:
Muscle-Building
Necessities

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 There are a number of basic items you’ll need for your
very first training session and every session after, whether
you work out in a commercial gym or your own home gym
(we'll have more on setting up a simple home gym later):

•Lifting belt
•Workout gloves (optional)
•Hand towel
•Training journal

Lifting belt. When you have a lifting belt strapped

snuggly around your waist, you give your lower back
added support. It increases intra-abdominal pressure,
which decreases the forces on your lumbar spine. Strap
it on tightly whenever you do a heavy movement that
requires low-back support, such as squats. Most lifting
belts are leather, but some trainees find that material
uncomfortable, as it can cut into your skin when you bend
or squat. The new neoprene belts that Velcro around the
waist are much more comfortable. Nevertheless, going
with old-school leather is fine too.
Workout gloves. These
protect your hands and
prevent callouses, and they
also make it easier to hang
onto the bar. These aren't
The Tommy Kono neoprene waist
band wraps around your midsecion
and Velcros on tight for core support
for your heavy sets. It's much more
comfortable than standard leather
lifting belts—but going old school is
fine too.

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required if the equipment you're using
is fairly well padded without heavy
knurling. We actually don't wear gloves
anymore.
Hand towel. Sure, it's inconvenient
to carry around, but it comes in handy
when you need to wipe sweat from your brow, clean other
people’s sweat from machines or put a little more padding
between you and a loaded barbell. Don’t hit the gym
without one (and don’t forget to throw it in the wash every
so often!).
Training journal. This can be anything from a
notebook to a printed card to a simple sheet of paper on
a clipboard. If you print out and follow the programs in
this e-book, we suggest you get a small clipboard and a
pencil. Those items can also be somewhat bothersome
to carry around, but you’ll build more muscle faster when
you can check on the exact weight you used at your last
workout. It gives you tangible numbers to try and surpass,
which can be a power-packed source of motivation.
Record the poundage of every set you do along with the
number of reps you perform. For example, say you did
one light warmup set of bench presses with 55 pounds for
10 repetitions. During your rest between your first set of
bench presses and your next, you write

Training Journal
Date: 3/20
Bench presses 55 x 10

After your one-minute rest, you do a heavy work set.

Let’s say you use 115 pounds and do eight reps. You

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make another journal entry after this second set, and your
page now looks like this:

Training Journal
Date: 3/20
Bench presses 55 x 10 115 x 8

You log every exercise so that at your next workout, you

can look back, see what you did and attempt to better
your performance with an extra rep or two on the heavy
work sets. This progression is a big key to bodybuilding
results. Using more weight and/or performing more
reps translates into
visible muscle mass;
however, these increases
won’t happen at every
workout. Try to better your
performance whenever
possible, but don’t get
frustrated when your
strength remains the same
for a few workouts. Building size and strength is a gradual
process. Be patient, and never sacrifice perfect exercise
style to handle more weight. Sloppy form is dangerous
and counterproductive.
Note: When your program sheet gets full, simply print
out another workout template from this e-book.
Oh, one other thing you may need: A knowledge of
where the muscles are on your body and what they are
called. We've provided an anatomy chart on the next two
pages for you to reference when you need it.

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 Pectoralis minor
(Upper chest)
Deltoid
Pectoralis major (Delts)
(Lower chest)
Biceps

Rectus abdominis
(Abs)

Forearm extensors Forearm flexors

External obliques

Adductors
Quadriceps group
(Quads)

Gastrocnemius
(Calves)

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 Trapezius (Traps)

Triceps

Infraspinatus

Latissimus dorsi Teres major

(Lats)

Gluteal group
(Glutes)

Hamstrings Forearm flexors

group

Gastrocnemius
(Calves)

Soleus

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 CHAPTER 2

Break-In Phase
(Weeks 1 and 2)

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 Now that you've got your gym "luggage" ready to go,
it's time to talk training. Your first two weeks of workouts
should be easy—so easy that you get only mild soreness.
These break-in workouts help you learn the exercises, get
you in touch with the target muscles and develop your
rhythm for training. Don’t let your motivation drive your
intensity during your first few weeks or you could damage
muscle fibers. Take it very easy at first and you’ll set the
stage for bigger, better future gains.
The two-week program is set up as a three-days-per-
week approach, doing the same exercises on Monday,
Wednesday and Friday. If you prefer, you can train
Tuesday, Thursday and Saturday. The important thing is
to have a rest day after each workout. That's the ideal
frequency to learn the movements and develop neuro-
muscular efficiency, or the nerve-to-muscle pathways, for
more complete target-muscle contraction, while allowing
enough time for muscle and nervous system recuperation.
Each time you train during these first few weeks, your
muscles get more efficient at firing, and that increase
in neurological capability translates into rapid strength
increases. You’ll feel stronger at almost every training
session. Your third week you will move to a slightly more
elaborate program that emphasizes neuromuscular
efficiency, which will boost your muscle and strength
gains significantly (more on that coming up). For now, the
first two weeks, concentrate on learning the exercises.
Speaking of the exercises, most are compound, or
multijoint, movements. That means you use more than
one muscle group to move the resistance. For example,
on squats you primarily use your front thighs, but you also
use your butt and lower back. Here's the program:

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 Quick-Start Two-Week Break-In Program
Monday, Wednesday and Friday

Exercise, sets x reps Poundage

•Quadriceps (front thighs)

Squats, 2 x 10

•Hamstrings (back of thighs)

Leg curls, 1 x 10

•Calves (lower legs)

Machine standing

calf raises, 2 x 12-15

•Pectorals (chest)

Bench presses, 2 x 10

•Latissimus dorsi (back width)

Pulldowns, 2 x 10

Undergrip pulldowns, 1 x 10
•Trapezius (middle back)

Machine rows, 2 x 10

•Deltoids (shoulders)

Overhead presses, 2 x 10

Dumbbell upright rows, 2 x 10

* 2 x 10 means you do two sets of 10 repetitions per set before you move on to the next
exercise. The weight you use on both sets should allow you to complete the 10th rep of
each set easily—no straining. This is a break-in program. Your rep cadence should be
two second up and two seconds down.

*Rest 1 1/2 to two minutes between and after sets of most exercises; rest up to 3
minutes between and after sets of exercises that make you more breathless (like
squats).

*Log your poundages: 100 x 10 means 100 pounds for 10 repetitions.

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 Break-In Program Exercises
Squats (quadriceps, or front thighs):
• Rest the bar on your traps, just below the
base of your neck.
• Maintain a flat lower back throughout the
movement.
• Look straight ahead.
• Squat to a depth at which
your thighs are just below
parallel to the floor.
• Try not to lean too far
forward; stay as upright as
possible.
• Don’t pause at bottom of
the movement.
• Don't bounce out of the
bottom position.

Leg curls (hamstrings, or back of thighs):

• Flex your feet toward your shins and curl the weight.
• Pause at the top for a count before lowering.
• Don’t swing or jerk; maintain a slow, controlled
movement.
• Don’t raise your hips off the bench.
• Don't jerk the weight up or you could do tendon and/or
ligament damage or strain your lower back.
• Note: This is an isolation, or single-joint, exercise.

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 Machine calf raises (calves,
or lower legs):
• Keep your knees locked.
• Pause at the top for a count.
• Maintain a slow cadence.
• Don't stop short of full stretch or
complete contraction.
• Don't unlock your knees.
• Note: This is an isolation, or
single-joint, exercise.

Bench presses (pectorals, or chest):

• Keep your feet flat on the floor.
• Maintain an arch in your lower back.
• Touch the bar just below your low-pec line.
• Drive the bar up and back in a natural arc.
• Don’t pause at the top or bottom of the movement.
• Don’t raise your hips off the bench.
• Don't bounce the bar off your chest, just graze it right at
your nipple area.
• Always have someone spotting you for this exercise.

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 Pulldowns (latissimus dorsi, or
back width):
• Use an overhand grip slightly wider
than shoulder width.
• Pull the bar down to your upper chest,
keeping a slight arch in your lower back.
• Don’t pause at the top or bottom.
• Don’t lock your elbows at the top—to
keep tension on your lats.
• Don’t release the tension on your
shoulders at the top, or you could injure
them.
• Don't lean back; try to stay as upright
as possible.

Undergrip pulldowns (latissimus dorsi, or back

width): These are performed the same as the shoulder-
width pulldowns, but you use an under, or curl, grip—
palms facing back. Place your hands at about shoulder
width and pull the bar down to your lower chest. You can
lean back slightly on this one. Don't lock your arms out
straight at the top and don't relax your shoulders.

Machine rows (trapezius, or

middle back):
• Use an overhand shoulder-width grip.
• Keep your arms angled away from
your torso as you pull the weight up.
• Don’t relax your shoulders; maintain
tension on your midback, or trap,
muscles throughout the set.
• Don't swing or heave the bar up.
• You can do a similar exercise at a
low-pulley station using a straight-bar
attachment.

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Standing overhead presses (deltoids, or
shoulders):
• Use a light fixed barbell (found in most
gyms).
• Use an overhand grip that’s slightly wider
than shoulder width.
• Clean the bar to your chest so
you're in a pressing position.
• Press the bar from the base of
your neck to overhead with only a
slight backward lean, then lower to
chin level.
• Don’t jerk or heave the weight
up—no leg involvement.
• If using a barbell is awkward, you
can use a dumbbell in each hand or
an overhead press machine.

Dumbbell upright rows (deltoids, or

shoulders):
• Take a dumbbell in each hand and
rest them at arm's length on your upper
thighs.
• Pull the dumbbells up and out so your
hands are just outside your outer chest,
almost to your shoulders.
• Hold for a count, then lower to arm's
length again.
• Don't jerk the dumbbells up or do
this exercise with a barbell, as a fixed-
hand position can cause shoulder-joint
impingement at the top of the range of
motion.

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Break-In Workout Tips and Reminders
1) Print out the program on page 15 and the pages with
the exercise illustrations and performance descriptions
and take them to the gym along with a pencil. (A small
clipboard is recommended.)
2) Do not heave, throw or jerk on any repetition; stay
in complete control of the weight at all times. Your
cadence should be two seconds up and two seconds
down. When in doubt go slower, not faster.
3) “2 x 10” means two separate sets of 10 repetitions;
rest about two minutes between sets.
4) Use poundages that are light for you—your last
repetition of each set should be easy, no straining
allowed. Remember, this is a two-week break-in
program.
5) Log your workout poundages and repetitions on the
program-template printout: 100 x 10 means 100 pounds
for 10 repetitions. (This is important because you will
use these poundages as reference points for your more
intense workouts to come in week 3.)
6) Use this routine for your first two weeks—all
workouts should be light, but you can increase the
poundages the second week somewhat—then move on
to the program in the next chapter.

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 CHAPTER 3

Fast-Mass
Program
(Weeks 3­­­–8)

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 You've built muscle coordination and developed
some neuromuscular efficiency (the nerve-to-muscle
connections) with your two-week break-in program. Now
it's time to build some real muscle—which is going to take
a bit more nervous-system stimulation.
To develop even more nerve force in the muscles and
pack on some mass along the way, you will add a single-
joint isolation, or contracted-position, exercise for each
bodypart. You will also divide your bodyparts so you
train half on Monday and Thursday and the other half on
Tuesday and Friday.
Why do you move from training every bodypart three
times a week, as in the break-in program, to only two?
Because you are adding an exercise for each muscle and
stressing the nervous system, as well as the muscles,
more with that focused movement.
You will do those single-joint isolation exercises in a
slightly different manner than the compound ones. On
the multijoint exercises you use a two-seconds-up-
and-two-seconds-down cadence. For the new single-
joint exercises you use a three-seconds-up-and-three-
seconds-down cadence, and you squeeze the target
muscle for a count in the flexed, or contracted, position.
That will heighten neuromuscular efficiency, but it does
more than that—it will build muscle via occlusion, or
blood-flow blockage, during your set.
A recent study showed that lighter weights with a slower
cadence builds muscle. Three groups used different styles
of training on leg extensions, three sets, eight reps per set:

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 1) Low intensity, 50 percent of one-rep max (light) with
slow movement—three seconds each to raise and lower
the weight with a one-second pause at the top of each
rep—no 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 reps—
conventional style of training. (24 seconds per set.)
3) Low intensity with normal speed. (Same repetition
cadence as 2.)
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. That’s 56 seconds of continuous
tension on the quads, or front thighs, (7 seconds x 8 reps,
which is what you will be doing on the isolation exercises
in your new program). That produces a high level of
blood-flow occlusion due to muscle oxygen deficit, which
produces muscle growth—on a few different pathways
than standard heavy training...
The authors suggest that the increased gains in size
and strength are due to a localized increase in hormonal
signaling factors, which promote the release of growth
hormone and localized insulinlike growth factor 1. That
type of continuous-tension, light training also produces
nitric oxide, which promotes the proliferation of muscle
satellite cells. That’s a lot of contributing factors to

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muscle-size-and-strength acceleration.
So restricting blood flow to the muscle 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. (In fact, most of
the muscular upper-body development of male gymnasts
is the result of occlusive activation on the rings and
floor exercises, as they don’t do any heavy progressive-
resistance work. The same can be said of acrobats
and trapeze artists—their muscular development is the
result of occlusion from holding positions and very slow,
continuous-tension moves.)
Yes, heaveir sets at normal speed produce the most
force—and that activates the fastest-growing fast-twitch
fibers toward the end of those set. That's how you will do
your first exercise for each bodypart—your big midrange
movements, like squats and bench presses. You'll use
heavier weights for around eight reps at normal speed—
the two-up-two-down cadence. That stimulates force-
activated fiber growth. Then you'll finish each bodypart
with an isolated contracted-position exercise, like leg
extensions for your front thighs, or quadriceps. That’s
where you get the occlusion effects—you use lighter-
weight and slower reps on these continuous-tension
isolation exercises so each set lasts 50 to 60 seconds.
That gives you occlusive-activated growth, which includes
a bit more fast-twitch fiber activation, but also endurance-
component growth, like cell mitochondria and capillary,
or blood vessel, development—plus a rise in growth
hormone. It's a very efficient, quick program.
Okay, enough science; let's get to the workouts so you
can see how everything works...

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 Quick-Start Fast-Mass Program
Monday and Thursday

Exercise, sets x reps Poundage

•Quadriceps (front thighs)

Squats*, 2 x 10, 8

Leg extensions**, 1 x 8-10

•Hamstrings (back of thighs)

Leg curls**, 1 x 8-10

•Calves (lower legs)

Machine standing

calf raises**, 2 x 12-15

•Pectorals (chest)

Bench presses*, 2 x 10, 8

Cable crossovers**, 1 x 8-10

•Triceps (back of upper arm)

Pushdowns**, 1 x 8-10

* 2 x 10, 8 means you do two sets, the first with 10 repetitions, the second with 8. The
weight you use on the first set should allow you to get 10 easy reps (use the weight from
your break-in program). For your second set, add weight, enough so you only get eight
reps, with the eighth rep being difficult, but not impossible. When you can get 10 on
your second set, add weight at your next workout to bring your reps back down to 8.

**On these exercises use a slower cadence—three seconds up and three seconds
down—with a one-second hold, or static contraction, at the point where the muscle is
flexed. When you can get 10 reps, add weight at your next workout to bring your reps
down to 8.

***Rest 1 1/2 to two minutes between and after sets of most exercises; rest up to 3
minutes between and after sets of exercises that make you more breathless (like
squats).

***Log your poundages: 100 x 10 means 100 pounds for 10 repetitions.

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 Quick-Start Fast-Mass Program
Tuesday and Friday

Exercise, sets x reps Poundage

•Deltoids (shoulders)

Overhead presses*, 2 x 10, 8

Dumbbell upright rows*, 2 x 10, 8

Lateral raises**, 1 x 8-10

•Latissimus dorsi (back width)

Pulldowns*, 2 x 10, 8

Undergrip pulldowns*, 2 x 10, 8

Stiff-arm pulldowns**, 1 x 8-10

•Trapezius (middle back)

Machine rows*, 2 x 10, 8

•Biceps (front of upper arm)

Concentration curls**, 1 x 8-10

•Abdominals

Crunches**, 1 x 12-15

* 2 x 10, 8 means you do two sets, the first with 10 repetitions, the second with 8. The
weight you use on the first set should allow you to get 10 easy reps (use the weight from
your break-in program). For your second set, add weight, enough so you only get eight
reps, with the eighth rep being difficult, but not impossible. When you can get 10 on
your second set, add weight at your next workout to bring your reps back down to 8.

**On these exercises use a slower cadence—three seconds up and three seconds
down—with a one-second hold, or static contraction, at the point where the muscle is
flexed. When you can get 10 reps, add weight at your next workout to bring your reps
down to 8.

***Rest 1 1/2 to two minutes between and after sets of most exercises; rest up to 3
minutes between and after sets of exercises that make you more breathless (like
squats).

***Log your poundages: 100 x 10 means 100 pounds for 10 repetitions.

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 New Isolation Exercises
Leg extensions (quadriceps, or front thighs):
• Angle your feet slightly outward.
• Pause at the top for a count before
lowering.
• Don’t swing or
jerk; maintain a
slow, controlled
movement.
• Don’t raise
your hips off the
bench.

Cable crossovers (pectorals, or chest):

• Pull the cables down till your hands touch at a point
about a foot in front of your abdomen.
• Pause at the bottom for a count before releasing.
• Don’t lean too far forward; keep your head up.
• Don't allow the handles to move up past shoulder height;
you must keep tension on your chest muscles.
• Don't jerk the handles down.
• You can use a pec deck machine as a substitute exercise.

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Pushdowns (triceps, or back of upper arm):
• Grip the bar with your
palms facing down and your
hands slightly narrower than
shoulder width.
• Don’t pause at the top.
• Pause at the bottom for a
count and flex your triceps.
• You can also use a V-bar
instead of a straight bar.
• Don't allow the bar to rise
higher than your lower-chest
line.

Lateral raises (deltoids, or shoulders):

• Start with the dumbbells touching in front of your thighs.
• Keep a slight bend at your elbows and lean slightly
forward.
• Raise your arms till the dumbbells are almost at shoulder
level.
• Hold for a brief count at the top.
• Don’t lean back; stay leaning slightly forward and focus
on lifting your elbows.

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Stiff-arm pulldowns (latissimus dorsi, or back
width):
•Keep your arms
almost locked.
•Start with the
bar at eye level.
• Pull the bar in
an arc down to
your thighs.
•Hold for a count
at the bottom and
contract your lats.

Concentration curls (biceps, or front of upper

arm):
• Keep your
upper arm
stationary
throughout the
movement.
• Don’t pause
at the bottom.
• Pause at the
top for a count
and flex your
biceps.
• You can
also do these
seated with your working arm braced against the
inside of your thigh.

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Crunches (abdominals):
• Lie on the floor with your
lower legs on a bench,
knees bent at 90 degree
angles.
• Keep your hands on your
chest.
•Curl your torso toward
your thighs to contract
your abs.
•Hold for a count to flex
your abs, then lower till
your upper back touches
the floor, but don't pause.
•Don't jerk your head and/
or torso forward; use a
smooth repetition cadence.

Fast-Mass Workout Tips and Reminders

1) Print the program on pages 25 and 26 and the pages
with the exercise illustrations and performance descriptions
and take them to the gym with a pencil. (A small clipboard is
recommended.)
2) For compound exercises (*) your cadence should be two
seconds up and two seconds down. Use a light weight on the
first set that allows an easy 10 repetitions; on the second set,
add weight so you can barely get 8. When you can get 10 on
your second set, add weight at your next workout.
3) For isolation exercises (**) your cadence should be three
seconds up and three seconds down with a one-second hold
in the flexed position. When you can get 10 slow reps, add
weight at your next workout to bring your reps down to 8.
4) Log your workout poundages and repetitions on the
program-template printout.
5) Use this routine for six weeks, then move on to a more
advanced program. More on that later.

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 spacing; to focus on the inner head, use a wide, or out,
hand spacing. We're concerned with the inner head at the
moment, so a grip just outside shoulder width is best.
Keep in mind that you can't take the other head out of
the movement. The grip only shifts more stress onto one
head or the other. So with a wide grip on cable curls, for

CHAPTER 4

At-Home
All-Dumbbell
Workout

example, both head are working, but the inner head gets
the brunt of the stress—and that means wider biceps! A
narrow grip would put more stress on the outer heads,
which create more peak (more on that in the next chapter).
So what would be a good 3D biceps program to pack
mass on the inner biceps head? Glad you asked...

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 When you're first starting out, commercial gyms can be
intimidating. Or maybe you just don't like taking the time
to drive there, park, work out and drive home. Or perhaps
you just like the convenience of working out in your
own house (hey, go ahead and train in your underwear;
who's going to see?). Or, the reason we've updated
and expanded this section, you're under a stay-at-home
directive due to a virus ravaging countries across the
globe.
Any way you slice it, a bare-bones home gym consisting
of a selectorized dumbbell set and an ajustable bench is
a convenience whether you want to train exclusively at
home or simply want the option of doing a workout in your
living room or spare bedroom every so often when you
don't feel like dealing with the gym. (And this simple home
gym—selectorized dumbbells and an adjustable bench—
is perfect for women, as are the workouts in the next few
chapters.)
With only those two items you can get a heck of a
muscle-buildingworkout, whether you're just starting
out or a more advanced trainee. It's simply a matter of
innovative exercises and, as you get more advanced,
the application of specific intensity techniques, like Slow-
Twitch Exhaustion (STX) and Slo-mo sets, which we will
explain in the next chapter.
Before we get ahead of ourselves, let's first look at a
conventional quick-start all-dumbbell program for a home
gym that is similar to the Quick-Start Fast-Mass Program
from the previous chapter—no advanced techniques
involved other than a verson of slo-mo sets, three seconds
up and three seconds down with a one-second hold in the
contracted position.

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 Quick-Start Fast-Mass All-Dumbbell Program
Monday and Thursday

Exercise, sets x reps Poundage

•Quadriceps (front thighs)

Squats*, 2 x 12, 8

Slow-mo Squats**, 1 x 8-10

•Hamstrings (back of thighs)

Slo-mo semi-stiff-legged

deadlifts**, 1 x 8-10

•Calves (lower legs)

One-leg calf

raises*, 2 x 12-15

•Pectorals (chest)

Bench presses*, 2 x 10, 8

Slo-mo flyes**, 1 x 8-10

•Triceps (back of upper arm)

Slo-mo kickbacks**, 1 x 8-10

* 2 x 10, 8 means you do two sets, the first with 10 repetitions, the second with 8. The
weight you use on the first set should allow you to get 10 easy reps. For your second
set, add weight, enough so you only get eight reps, with the eighth rep being difficult,
but not impossible. When you can get 10 on your second set, add weight at your next
workout to bring your reps back down to 8.

**On these exercises use a slower cadence—three seconds up and three seconds
down—with a one-second hold, or static contraction, at the point where the muscle is
flexed. When you can get 10 reps, add weight at your next workout to bring your reps
down to 8.

***Rest 1 1/2 to two minutes between and after sets of most exercises; rest up to 3
minutes between and after sets of exercises that make you more breathless (like
squats).

***Log your poundages: 100 x 10 means 100 pounds for 10 repetitions.

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 Quick-Start Fast-Mass All-Dumbbell Program
Tuesday and Friday

Exercise, sets x reps Poundage

•Deltoids (shoulders)

Overhead presses*, 2 x 10, 8

Dumbbell upright rows*, 1 x 8-10

Slo-mo lateral raises**, 1 x 8-10

•Latissimus dorsi (back width)

Undergrip rows*, 2 x 10, 8

Slo-mo stiff-arm kickbacks**, 1 x 8-10

•Trapezius (middle back)

Incline rows*, 2 x 10, 8

•Biceps (front of upper arm)

Slo-mo concentration curls**, 1 x 8-10

•Abdominals
Slo-mo crunches**, 1 x 10-15

* 2 x 10, 8 means you do two sets, the first with 10 repetitions, the second with 8. The
weight you use on the first set should allow you to get 10 easy reps. For your second
set, add weight, enough so you only get eight reps, with the eighth rep being difficult,
but not impossible. When you can get 10 on your second set, add weight at your next
workout to bring your reps back down to 8.

**On these exercises use a slower cadence—three seconds up and three seconds
down—with a one-second hold, or static contraction, at the point where the muscle is
flexed. When you can get 10 reps, add weight at your next workout to bring your reps
down to 8.

***Rest 1 1/2 to two minutes between and after sets of most exercises; rest up to 3
minutes between and after sets of exercises that make you more breathless (like
squats).

***Log your poundages: 100 x 10 means 100 pounds for 10 repetitions.

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 All-Dumbbell Program Exercises
Squats (quadriceps, or front thighs):
• Stand with a dumbbell in each hand at arm's
length at the sides of your thighs.
• Look straight ahead and maintain a flat lower
back and upright torso as you
squat.
• Squat to a depth at which your
thighs are just below parallel to
the floor.
• Don’t pause at bottom of the
movement and don't bounce.
• Drive up to a point just before
your knees lock, then execute
another repetition immediately, no
pause at the top.

Slow-mo squats (quadriceps, or front thighs):

Perform this exactly as described above, except slow
your cadence to three seconds down and three seconds
up, and at the top of each rep, do lock your knees and
squeeze your front thigh muscles for a one count.

Semi-stiff-legged deadlfts (hamstrings, or

back of thighs):
• Keep a slight bend in your knees and your back
flat throughout the movement.
• Lower the dumbbells to
midshin level, keeping them
close to your legs.
• When you reach midshin
level, reverse the movement
with no bounce.
• Don’t pause at the top or
bottom.

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One-leg calf raises (calves, or lower legs):
• Place the ball of one foot on a
calf block or step, near a sturdy
upright or wall.
• Hold a dumbbell in the hand on
the same side as your working leg
at arm's length by your outer thigh.
• With your heel down below the
plane of the block, stretching your
calf, keep your knee locked and
rise up on your toes.
•Hold for a count in the top flexed
position, then lower your heel
slowly back below the plane of the
block.
•Maintain a slow, controlled cadence with no pause at the
bottom of each rep.

Bench presses (pectorals, or chest):

• With a dumbbell in each hand, sit on the end of a bench
and place the end of each ’bell on
your lower thigh.
•Use the momentum of your legs to
get the dumbbells to your chest as
you quickly lie back on the bench.
•Keep your chest high with a slight
arch in your lower back as you
drive the dumbbells to arm's length
over your chest (palms should be
facing your feet).
•Don't allow the dumbbells to
clang together or even touch,
and don't lock out your elbows.
When you reach this top position,
immediately lower the ’bells to your
chest and begin another rep.

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Flyes (pectorals, or chest):
• Keep a slight bend in your elbows at all times.
• Lower the dumbbells out in an arc till they are on the
same plane as your torso.
• When you reach the stretch position, reverse the
movement with no bounce (do not pause).
• Pull the dumbbells back up over your chest; pause and
squeeze your chest for a count at the top of each rep.

Kickbacks (triceps, or back of upper arm):

• Keep your upper arms as motionless as possible at
your sides.
• Hold at the top for a count to contract your triceps.
• Don’t pause at the bottom.
• You can do these one arm at a time or with both arms
at the same time.

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Overhead presses (deltoids, or shoulders):
• With your palms facing foward and dumbbells above
your shoulders at chin level, press them overhead.
•Do not bang the dumbbells together at the top; they
should not touch.
•When your elbows are almost locked, but not quite,
lower the dumbbells back down to the starting position.
•Do not pause at the top or bottom; keep the dumbbells
moving but under control.

Dumbbell upright rows (deltoids, or shoulders):

• Hold a dumbbell in each hand at arm's length in front of
your thighs, palms facing your legs.
•Pull the dumbbells up and out, so that
when your upper arms are parallel with the
floor, the ’bells are
outside your outer
chest.
•Lower under
control and repeat,
no pause at the top
or bottom.

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Lateral raises (deltoids, or shoulders):
• Start with the dumbbells touching in front of your
thighs.
• Keep a slight bend at your elbows and lean slightly
forward.
• Raise your arms till the dumbbells are almost at
shoulder level.
• Hold for a brief count at the top.
• Don’t lean back; stay leaning slightly forward and focus
on lifting your elbows.

Undergrip rows (latissimus dorsi, or back width):

• Take a dumbbell in each hand, bend over at the waist
and extend the ’bells at arm's length below your chest
with your palms facing away from you (curl grip).
• Bend your elbows as you pull the dumbbells up to your
upper abdomen; no pause at the top or bottom.

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Stiff-arm kickbacks (latissimus dorsi, or back
width):
• Take a dumbbell in each hand, bend over at the waist
and extend the ’bells at arm's length below your chest
with your palms facing each other (hammer grip).
•With our elbows locked, raise the dumbbells in an arc till
they are at hip level; hold for a count, flexing your back
muscles, then lower.

Incline rows (trapezius, or midback):

• Take a dumbbell in each hand, palms facing back, and
support your chest on a high incline bench.
•Bend your arms at the elbows as you pull the dumbbells
up to your chest, no pause at the top or bottom.
•You can also do these without a bench, bending over
at the waist and maintaining your torso at slightly higher
than 90 degrees.

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Concentration curls (biceps, or front of upper
arm):
• Keep your upper
arm stationary
throughout the
movement.
• Don’t pause at
the bottom.
• Pause at the top
for a count and
flex your biceps.
• You can also do
these seated with
your working arm
braced against
the inside of your
thigh.

Crunches (abdominals):
• Lie on the floor with your
lower legs on a bench,
knees bent at 90 degree
angles.
• Keep your hands on your
chest.
•Curl your torso toward
your thighs to contract your
abs.
•Hold for a count to flex
your abs, then lower till your
upper back touches the
floor, but don't pause.
•Don't jerk your head and/
or torso forward; use a
smooth repetition cadence.

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 Fast-Mass Workout Tips and Reminders
1) Print the program on pages 33 and 34 and the pages with
the exercise illustrations and performance descriptions. Have
them handy in your home gym along with a pencil. (A small
clipboard is recommended.)
2) For compound exercises (*) your cadence should be two
seconds up and two seconds down. Use a light weight on
the first set that allows an easy 10 to 12 repetitions; on the
second set, add weight so you can barely get 8. When you
can get 10 on your second set, add weight at your next
workout.
3) For isolation exercises (**) your cadence should be three
seconds up and three seconds down with a one-second hold
in the flexed position. When you can get 10 slow reps, add
weight at your next workout to bring your reps down to 8.
4) Log your workout poundages and repetitions on the
program-template printout.
5) If you don't have dumbbells heavy enough for certain
exercises, use the Double-X Overload technique. This
is essentially an X-Rep partial at the turnaround, or stretch
point, of each rep. For example, on squats, you squat down
till the dumbbells almost touch the floor, rise up about one-
quarter of the way, squat back down, then drive all the way to
the top, where your legs are almost locked. Repeat. You can
use the DXO technique on almost any exercise, even using
two or three partials at the turnaround before doing a full rep.
STX is another solution, as you'll see in the next chapter.
5) Use this routine for six weeks, then move on to a more
advanced program. More on that in the next chapter and at
the end of this e-book.
6) We highly recommend selectorized dumbbells, like the
PowerBlock set. You simply move the U-shaped pin up or
down the weight stack on each ’bell to change the weight.
When you pull the Block
away from the stand, the
remaining plates stay put and
you have the weight in your
hand you selected. Ingenious,
and it takes up very little
space compared to a rack of
fixed dumbbells. A Power-
Block set and an adjustable
bench is all you need for a
killer home gym!

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 CHAPTER 5

Advanced
All-Dumbbell
STX Workout for New
Home-Grown Muscle

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 After you've been training for a while, getting gains in a
bare-bones home gym, like selectorized dumbbells and an
adjustable bench, may seem impossible. In fact, you may be
able to gain muscle, at least for a while, with only free-hand
moves.
What? Impossible, you say? Before you commit us to a
rubber room, check this out...
Brazilian researchers found that bodybuilders can build
more strength and muscle mass if, before doing their usual
heavier sets, they first do a lighter, high-rep set. [European
Journal of Applied Physiology, March 10, 2015].
The researchers had one group do a preliminary set of leg
extensions to failure with about 25 percent of their one-rep-
max before moving to heavier sets. The other group did only
standard sets with 75 percent of their 1RM. Rests between
sets for both groups were 30 seconds to one minute. Here are
the exciting results from the researchers…
"The men who started their workout with the light set built
more muscle strength than the men who trained their legs in
the traditional way. The scans also showed that doing a set
to failure with light weights resulted in a bigger increase in
MUSCLE MASS."
Why was that so effective?
Researchers: "We hypothesized that
muscle failure (principally of [slow-
twitch] type-1 fibers) and metabolic
accumulation induced by prior
exhaustive exercise would promote a
greater global recruitment of type-2
[high-growth] fibers during traditional

Incline rows with an overgrip emphasize

the middle back, or traps. Using an
undergrip will emphasize the lats but also
train the midback/traps.

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training sets and, thus, further
stimulate muscle performance and
adaptations." [Ergo-log.com]
The Slow-Twitch-Exhaustion
method (STX), a 20-rep set to
failure first, basically makes the
size principle of fiber recruitment
more efficient. That's the cascade
of slow-twitch moving to fast-twitch
activation. This is a way to make that
progression happen more thoroughly
and efficiently—the high-rep set
fatigues the slow-twitch fibers like
the earlier reps on a normal set, but The two-dumbbell pullover,
with more precision. That can force good home-gym isolation
more fast-twitch fibers to fire on the for the lats with triceps
involvement as well. Stiff-arm
heavier set or sets after, exactly what kickbacks can also work.
you want for SIZE.
Plus, while slow-twitch fibers are
primarily thought of as "endurance,"
new findings suggest hypertrophy
potential—and you want as many
fiber types as possible to grow for
maximum muscle mass. Here's what
respected muscle-building researcher
Jerry Brainum reported recently...
"Emerging evidence shows that
the muscle fibers most affected
when training with lighter loads and
higher reps are the type-1 muscle
fibers. These fibers are often referred
to as 'endurance fibers,' since they
are slower to fatigue compared to

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the type-2 muscle fibers. In the past, it was thought that most
muscular growth resulted from a hypertrophy of type-2 muscle
fibers. While this is still true, it's now known that type-1
fibers are also capable of showing a significant level of
muscular hypertrophy."
That's exciting stuff. If you work slow-twitch fibers properly,
they can add another layer of size to your muscles and trigger
more fast-twitch activation and growth as well. The key on
that first set is the lighter weight with a longer tension time,
around 60 seconds, followed by a short 20-to-30-second rest
before moving to a heavier poundage for your fast-twitch set.
But there may be a problem. We're talking training in a bare-
bones home gym. That means having dumbbells that are heavy
enough for the fast-twitch activation sets is unlikely—think
dumbbell squats or dumbbell bench presses. But those are key
mass builders. What's a more advanced muscle dude or dudette
supposed to do? The answer: Speed, or X-celeration, sets.
X-celeration sets have you blast out 1.5-second reps—fast,
semi-explosive but controlled piston-like shots. Studies show
that the quick shift at the turnaround, where you move from the
negative stroke to the positive, like at the bottom of a bench
press, helps activate extra growth fibers and even dormant ones,
so this is a real growth getter. (Warning: Do not throw or heave
the weight on any of these reps—stay in control at all times. A
1/1 cadence may be best for some exercises. Go to failure with
perfect form.)
So far the Slow-Twitch Exhaustion method is a 20-rep set to
failure followed by a 20-to-30-second rest, then take the same
weight and do an X-celeration set to failure, 1.5 seconds per rep.
That may be enough for each exercise at first. To progress, you
can rest 10 seconds, then do a second X-celeration set. Down
the road you can add more of those rest/pause sets, depending
on how you're doing mass-wise.
You can take that method and apply it to the split workout in

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QUICK-START Muscle-Building Guide 2.0
the previous chapter. In fact, you can use a Slo-Mo set upfront
instead of a 20-rep set. The tension time for a Slo-Mo set is
about equal to a 20-repper. For the Slo-Mo set, however, we
want you to do it in a different way: Six seconds on the negative,
or lowering, stroke, and only one second on the positive, or
lifting, stroke.
For example, on dumbbell squats, you stand with a dumbbell
in each hand at the sides of your thighs. Now begin to squat.
Take six whole seconds to reach bottom, then fire back to the
top. Immediately start the next six-second negative. Eight or
nine of those slo-mo-negative-accentuated reps should give
you the requisite 60 seconds of tension time—and a burn you
won't believe. That muscle burn is also important for ultimate
anabolism.
According to Brad Schoenfeld, Ph.D., who conducts studies
on muscle hypertrophy, "Sets that last longer than 20 to
30 seconds substantially increase metabolic stress."
Hydrogen ions that fill your muscles during long tension times
lower the muscles' pH due to lactic acid. "That seems to make
them bigger by stimulating the production of proteins
and hormones that act as growth factors for muscle
tissue."
So with STX, you get slow-twitch growth, more efficient fast-
twitch activation and hypertrophy plus metabolic stress from the
longer-tension time set, which means more anabolic hormonal
output. That's efficient mass building—without bone-crushing
poundages, which spares your joints. Nice!
Okay, that's a lot of info, so let's get to the program so you
can see it in action. Like we said, you can simply take the STX
method and plug it into the split routine outlined in the previous
chapter. Or do what we've been doing, a full-body program,
which can be a great change for new gains. Here are the
workouts—two different ones that we alternate over Monday,
Wednesday and Friday or Tuesday and Thursday, only two days
a week if we're feeling a bit overtrained.
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 Quick-Start STX All-Dumbbell Program
Workout 1

Exercise (rep cadence), sets x reps Poundage

1) Slo-mo squats (1/6*), 1 x 8

X-cel squats (1/1**), 1 x 10-12

2) Slo-mo one-leg calf raises (1/6*), 1 x 8

X-cel one-leg calf raises (1/1**), 1 x 10-12

3) Slo-mo stiff-legged deadlifts (1/6*), 1 x 8

X-cel stiff-legged deadlifts (1/1**), 1 x 10-12

4) Slo-mo bench presses (1/6*), 1 x 8

X-cel bench presses (1/1**), 1 x 10-12

5) Slo-mo incline undergrip rows (1/6*), 1 x 8

X-cel incline undergrip rows (1/1**), 1 x 10-12

6) Slo-mo shrugs (1/6*), 1 x 8

X-cel shrugs (1/1**), 1 x 10-12

7) Slo-mo 2-DB pullovers (1/6*), 1 x 8

X-cel 2-DB pullovers (1/1**), 1 x 10-12

8) Slo-mo overhead presses (1/6*), 1 x 8

X-cel overhead presses (1/1**), 1 x 10-12

9) Slo-mo curls (1/6*), 1 x 8

X-cel curls (1/1**), 1 x 10-12

10) Slo-mo lying extensions (1/6*), 1 x 8

X-cel lying extensions (1/1**), 1 x 10-12

11) Slo-mo crunches (1/6*), 1 x 8

X-cel crunches (1/1**), 1 x 10-12

* Cadence is 1 second to lift and 6 seconds to lower.

**Cadence is fast but controlled—about 1.5 to 2 seconds (1/1) per piston-like rep. You
can rest 10 seconds after and add another X-cel (speed) set.
***Rest 20-30 seconds between Slo-mo set and X-cel set.
***Log your poundages: 100 x 10 means 100 pounds for 10 repetitions.

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QUICK-START Muscle-Building Guide 2.0
 Quick-Start STX All-Dumbbell Program
Workout 2

Exercise (rep cadence), sets x reps Poundage

1) Hi-rep Sissy squats (1/3*), 1 x 20

2) X-cel squats (1/1**), 1 x 10-12

3) Hi-rep one-leg calf raises (1/3*), 1 x 20

X-cel one-leg calf raises (1/1**), 1 x 10-12

4) Hi-rep stiff-legged deadlifts (1/3*), 1 x 20

X-cel stiff-legged deadlifts (1/1**), 1 x 10-12

5) Hi-rep flyes (1/3*), 1 x 20

6) X-cel bench presses (1/1**), 1 x 10-12

7) Hi-rep bent-arm bent-over laterals (1/3*), 1 x 20

8) X-cel incline rows (1/1**), 1 x 10-12

9) Hi-rep 2-DB pullovers (1/3*), 1 x 20

10) X-cel incline undergrip rows (1/1**), 1 x 10-12

11) Hi-rep lateral raises (1/3*), 1 x 20

12) X-cel overhead presses (1/1**), 1 x 10-12

13) Hi-rep concentration curls (1/3*), 1 x 20

X-cel concentration curls (1/1**), 1 x 10-12

14) Hi-rep kickbacks (1/3*), 1 x 20

X-cel kickbacks (1/1**), 1 x 10-12

15) Hi-rep crunches (1/3*), 1 x 20-30

16) X-cel kneeups (1/1**), 1 x 10-12

* Cadence is 1 second to lift and 3 seconds to lower.

**Cadence is fast but controlled—about 1.5 to 2 seconds (1/1) per piston-like rep. You
can rest 10 seconds after and add another X-cel (speed) set.

***Rest 20 to 30 seconds between Slo-mo set and X-cel set.

***Log your poundages: 100 x 10 means 100 pounds for 10 repetitions.

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 You may look at the programs and think, Damn, that's a
lot of work. But think about it. You're only doing one set per
entry, and you're only resting 30 seconds between sets. You
can get through either workout in 45 minutes or less.
Hardcore bodybuilders may be a bit concerned with using
lighter weights. Won't you lose muscle. You will not—and
you should stimulate new hypertrophy. A study by Brad
Schoenfeld, Ph.D., et al., was published in the European
Journal of Sports Science—see graph below.
Notice that 40 percent of a one-rep-max weight got the
same or better hypertrophy results compared with an 80
percent 1RM weight. In other words, if you can curl 100
pounds for one rep, doing 40 pounds for 20-plus reps gets
you the same mass gains as using 80 pounds for six reps.
Notice that 20 pounds for 70 reps is just too light to trigger
much growth, so there is a threshold…
The take-home mass-building message is that lighter,
higher-rep training is incredibly effective when it comes to
muscle hypertrophy, good news if you're training at home
with limited weight. According to the study, higher-rep sets

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 build muscle as well as or better
than heavy low-rep sets—and
without the injury potential—or
later-in-life aches, pains and
possible joint surgery.
With that said, we want to
provide two other methods you
can use that will give you the
results you're after—especially
if you don't like high reps or slo-
mo sets.
The 4X Mass Method. This
method was popularized by one
of the best bodybuilders in the
1980s, Danny Padilla; however,
he preferred five sets rather
than four. Here is the drill. Pick The sissy squat is a great quad exercise
for home training. Keep your torso and
a weight with which you can thighs on the same plane as you lean back
15 reps, but only do 10. It will for a quad stretch, then drive back up
with thigh power. Do them in a doorway,
be easy. holding onto the doorjam or next to a chair
Rest 30 for balance.
seconds,
then do 10 more for set 2. Rest 30
seconds, then do 10 more for set 3. Rest
30 seconds, then on set 4 go to failure,
which should occur before 10 reps. If you
get 10 or more on that last set, you need
to use a slightly heavier weight at your
next workout. Simple.
That helps facilitate the size principle
of muscle recruitment in a similar manner
as a high-rep set followed by speed
Danny
set; however, there is more volume and
Padilla. no high reps or speed—only standard
straight sets that get harder with each
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QUICK-START Muscle-Building Guide 2.0
one for a growth stimulation climax. And you only need moderate
poundages.
The 10x10 German Volume Method. This is the same as
4X, only you use a lighter weight, one with which you can get 20
reps, then you only do 10. Rest 30 seconds, then repeat until you
reach 10 sets. The first few sets will be easy, almost too easy, but
the last few sets should be brutal and you will have an amazing
pump. Does it work? Here's what our friend, late muscle-and-
strength-building researcher and Olympic coach Charles Poliquin
said...
"10x10 works because it targets a group of motor units,
exposing them to an extensive volume of repeated efforts,
specifically, 10 sets of a single exercise. The body adapts to the
extraordinary stress by hypertrophying the targeted fibers. To say
this program adds muscle fast is an understatement. Gains of 10
pounds or more in six weeks are not uncommon, even in
experienced lifters."
If you use 10x10, do only one exercise per muscle—and you
may want to pare down your workout to just the basic exercises.
You could start with squats, bench presses, rows and overhead
presses. From there you can add a calf exercise and/or a hamstring
exercise and/or arm work and/or ab work. Build a solid workout
but one you can tolerate. Keep in mind each muscle will take only
about 10 minutes to completely trash with this get-bigger trigger.
Heck, 10x10 can even work with a freehand workout—for
example: sissy squats; pushups; towel lateral raises (grab towel
with about 2 1/2 feet between hands, then use the opposite arm
to provide resistance for the working shoulder); door rows (wrap a
towel around both sides of a doorknob, grab an end in each hand,
straddle the door, lean your torso back and pull your torso toward
the knob for back work—the angle of your torso will control the
resistance).
Be innovative and consistent and you'll grow like never before—
even in a bare-bones home gym.

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 STX Workout Q&A
Q: For one-arm or one-leg
exercises, should I alternate
or do all sets for one side
first?
A: For any one-leg or one-
arm exercises you choose to
do, such as one-leg calf raises
or concentration curls, do one
side at a time. For example, in
Workout 2, do concentration
curls for your right arm for 20
reps, rest 30 seconds, then do
your speed set for your right arm,
10 to 12 reps. Rest, then do high-
rep and X-cel sets for your left arm. That insures you don't rest
too long, which is what would happen if you alternated arms—
right arm for 20, left arm for 20, right arm speed, left arm speed.

Q: For some exercises, like squats, I'm still too

strong when I get to my speed (X-cel) set. I'm at the
max weight I have in my home gym. What should I do?
A: You can reduce the rest after your long-tension-time set—
before your X-cel set—to 15 or 20 seconds instead of 30. That
will make your X-cel set harder due to more remaining fatigue
from your longer-tension-time set. Or, you can simply do more
reps on your X-cel set, like 15 or even 20.

Q: Do I have to alternate Workout 1 and Workout 2?

How about using Workout 1 for two or three weeks,
then Workout 2 for two or three weeks?
A: Sure, do whatever works for you and keeps you training.
We like the variety and unique stimulation of alternating those
two workouts. Workout 2, with the isolation exercise upfront for
20 reps is a good change of pace and provides an interesting,

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growth-promoting pre-exhaustion effect; however, Workout
1 is tougher because you're doing more multi-joint, or
compound, sets. So with Workout 2, you're actually
attacking the muscles with a bit more volume. For example,
you're doing two rounds of bench presses, which also trains
your triceps. At Workout 2 you're doing one set of flyes and
only one set of bench presses, so that's less triceps work.
Is one workout better than the other? Not necessarily.
They are just different—so use them in whatever manner
you like, the one that keeps you interested and training
consistently and intensely.

Q: I'm an advanced trainee, so can I add

exercises to the workouts?
A: Yes, absolutely. For example, we often add a standard
set or two of bench pushups after our bench presses. That's
a weak bodypart for us, so that enhances the pump and
growth stimulation. We'll sometimes add brachialis work like
thumbs-up hammer curls after biceps work. Those train the
brachialis muscles under the biceps for more peak as well
as providing excellent forearm work. Again, two sets does
the job for us.
And remember, you can always move to a split routine
like the one in Chapter 4. That will keep your workout from
getting too long when you add exercises. Just be sure to
alter it so you use STX—high-rep sets or slow-mo sets
followed by X-cel (speed) sets. More on why long workouts
can be detrimental to your progress in the next chapter...

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 CHAPTER 6

Quick-Start
Muscle
Q&A

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 Q: Most of the programs in your e-books don’t
have a lot of work sets. Pro bodybuilders use a lot
more volume than you recommend. Are there any
studies that show the best number of sets for a
workout?
A: Too much stress, whether in relationships, in the gym
or on a bunjee-jumping platform, causes cortisol to surge.
Cortisol is a stress hormone that can force your body
to eat muscle tissue for energy. Not good. And it lowers
testosterone, which also can cause muscle loss (not to
mention a lower sex drive and depression). A study that
looked at how training volume affects testosterone in men
was done in 2004 (Alemany, J.A., et al. Med Sci Sports
Exerc. 36:S238)...

Group 1: No exercise (control)

Group 2: 25 sets
Group 3: 50 sets

The workouts consisted of big, basic exercises—

squats, presses, bench presses, etc.—that have elevated
testosterone in subjects in other studies. Reps per set
were five to 10, with 90
to 120 seconds of rest
between sets.
Results: The high-
volume group had
significantly suppressed
testosterone over a
24-hour period. There
was no reduction in
the moderate-volume
group (#2).

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 Too much work smothers gains. That’s why we always
recommend workouts of no more than about 30 work sets
at any one session for drug-free trainees (pro bodybuilders
are not drug free; don’t use their training as a model unless
you are on their drug regimens!), and the study confirms
what we’ve discovered over the years in our own training
experiments. That’s why all of the programs in our e-books
contain fewer than 30 intense work sets per session—and
some as few as only 15.

Q: What if I'm rushed sometimes and only have 20

to 30 minutes for a workout? Should I just do one set
of each exercise and move through the program fast?

A: You could do that, but it's less effective than fewer

exercises that train a number of muscle groups at once.
Strength coach Bill Starr has what he calls the Big 3—incline
presses, squats and power cleans (pulling the bar from the
floor to your shoulders). We're not big fans of dynamic skill
moves like the power clean that can compress vertebrae in the
spine. We suggest the Fantastic 4:

•Incline presses or bench pesses

•Bent-over rows or upright dumbbell rows
•Squats
•Overhead presses (optional—only if you have time)

You perform each exercise for three sets, and pyramid

the weight—that is, add weight for each set so that your
repetitions go 12, 9, 7. The last two sets should be all out to
muscular exhaustion. Rest 2 minutes between sets. Or use 4X
method from Chapter 5.

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 Q: How should I eat to make the best muscle
gains?
A: Eating to fuel muscle recovery and growth is
extremely important. If you train hard and eat like crap,
your progress will be sluggish to nonexistent (crappy).
Strive to eat right most of the time (a cheat day is allowed,
just don't go overboard). Here are our eat-to-grow tips:
1) Try to eat five to six evenly spaced meals every day,
each with at least 20 grams of protein. (You can use
protein shakes for convenience at some feedings.)
2) Try to keep carbs, which should come primarily from
fruits and vegetables, in an even ratio with protein. Some
whole-wheat bread is also acceptable.
3) Have a specified splurge day each week, like Sunday,
when you can have one or two junk-food items—pizza, ice
cream, etc. (Doing cardio on this day can relieve guilt.)
4) Alcohol is acceptable, but drink in moderation—never
binge. For example, one or two glasses of red wine a few
nights a week.
5) If you are eating too much and gaining fat, cut back
portion sizes—do not eliminate meals. You need to eat
protein about every three hours to fuel muscle growth.
For a sample eating template, see the Fast Mass Diet on
page 57. It's a meal-by-meal template; however, you may
need to adjust it for your specific metabolism. You want to
adjust portions, not eliminate meals. Remember, you need
to feed your muscles a little protein every few hours while
you're awake to keep it from breaking down muscle. [For
more on diet as well as our fat-loss strategies and high-
definition training programs, see our X-treme Lean e-book,
available at the X-Shop: www.X-Rep.com/xshop.htm.]

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 Fast Mass Diet
Meal 1
Milk (2% butterfat), 8 ounces
Oatmeal, 8 ounces
Egg whites, 2 (stirred into oatmeal)
Dates or raisins, 1/4 cup (about 5 whole dates)
Supplements: vitamin-and-mineral tablet

Meal 2
Whey-and-casein meal replacement

Meal 3
Roasted chicken, 6 ounces
Broccoli or other green vegetable, 6 ounces
Brown rice, 1 cup
Sherbet, 2 scoops, or fruit cocktail, 1 cup

Meal 4
Peanut butter and jelly sandwich on whole-wheat bread
Milk (2% butterfat), 8 ounces

Meal 5 (right after training)

Whey protein shake with frozen blueberries
5 grams of creatine monohydrate (we like capsules)

Meal 6
Tuna sandwich on whole-wheat bread
(tuna packed in water)
Apple
Peanuts (handful)

Meal 7 (right before bed)

Cottage cheese, 6 ounces

For most trainees this would be considered a mass-gaining diet, as it contains

about 3,000 calories—30 percent protein, 25 percent fat and 45 percent carbs.
However, that may not be enough for hardgainers. For those who have a difficult
time putting on weight, we suggest adding a protein drink before bed to the
diet—and make sure it’s got a mix of both casein and whey proteins, as casein is
slow digesting. For more information on supplements, see our Supplement Blog.

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 Q: When and how should I do cardio to lose fat?
A: If you’re trying to put on as much muscle as possible,
cardio (aerobics) should be minimal; however, if you are
overweight, do steady state work, like fast walking on a
treadmill or outside, after your non-leg workouts (Tuesday
and Friday)—20 to 30 minutes or on off days if you're
using a full-body workout. The reason you do it after your
weight workout is that weight training depletes blood sugar,
so when you do cardio right after, it taps into bodyfat for
energy almost immediately. You can also do cardio on the
weekends, like on your diet cheat day to relieve guilt.

Q: How much muscle can I expect to gain in eight

weeks if I follow the programs exactly as listed?
A: How much muscle you gain depends on everything
from your genetics—including recovery ability, muscle
lengths, fiber makeup and neuromuscular efficiency—to
your persistence to your experience to your diet to your
ability to generate intensity on any given set—after the
easy two-week break-in period. Your workout intensity, the
biggest key to gains, can be a reflection of your personality
or genetics (pain threshold).
So no one can really say how much muscle you can
gain. At one point Jonathan gained 20 pounds of muscle in
10 weeks (first two photos on page 63); however, he was
coming back from a long layoff—regaining muscle that he
had had previously. Nevertheless, he regained 10 pounds
and added another 10 pounds of new muscle, which is not
easy to do (and, no, he didn't use steroids).
Jonathan was not a rank beginner, but it's not uncommon
for newbies to gain 20 pounds of muscle in six months to a
year. If that doesn't happen for you, don't get discouraged.

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Keep trying new
types of training
programs, as people
have different ratios
of muscle-fiber types,
which means different
modes of training work
for different types of
people. We are the perfect examples...
Hardgainer types, like Steve (left in the above photo),
tend to have more endurance-oriented muscles. That
means most bodyparts respond best to higher reps—
because it takes longer tension times to get a response
from endurance-oriented fibers.
The bottom line is that everyone needs both types of
training to max out muscle mass, but the right amount of
each can be different depending on your genetics and fiber
makeup. We’ve found that the way to achieve the most
growth with the least time in the gym, and less recovery
drain, is to use different rep ranges and different rep
speeds, like X-celeration and Slo-mo.

Q: Where do I go from here to build more muscle?

A: While we have a number of e-books that include
complete programs, one that has proven itself over and
over is the one Jonathan used to pack on 20 pounds of
muscle in 10 weeks. The first five-week phase is a big basic
program, and then you move to a 3D Positions of Flexion
routine, so you hit every muscle with max force (midrange
position), stretch overload (stretch position) and continuous
tension and occlusion (contracted position).
Each of those exercise/rep-range pairings trains a unique

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facet of muscle growth...

Midrange-Position Exercise:
Max Force

Stretch-Position Exercise:
More Max Force Plus Stretch Overload

Contracted-Position Exercise:
Continuous Tension/Occlusion/Supersaturation

As we discussed, attacking each muscle with those three

modes of stimulation can trigger incredible size gains. A
program with 3D POF should be your next big step to even
more muscle.
We've both been using variations of that mass strategy,
known as 3D Positions-of-Flexion training, for much of our
training careers, and it's helped us close in on our genetic
potential for muscle much more quickly. In fact, it’s a big
reason Steve’s been able to build an impressive physique
with his hardgainer genetics (his mom weighed 95 and his
dad 115 when they were married in their early 20s—talk about
genetically challenged!).

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Your Next Step to Eye-Popping Muscle
To order, click: www.X-Rep.com/xshop.htm

3D Muscle Building. 3D Muscle Building,

featuring Positions of Flexion
and the 20-Pounds-of-Muscle-
in-10-Weeks Program. This
big e-book kicks off with an
in-depth look at one of the most
amazing size-building routines
ever devised: Jonathan Lawson’s
early size-surge training program.
He was the beta-test subject for
it years ago, and with it he built
his bodybuilding base structure
fast—he packed on an amazing 20
pounds of muscle in 10 weeks. It’s
a two-phase approach—the anabolic-primer phase and
the 3D POF mass phase—each lasting five weeks (see
first two photos below). You also get critical 3D muscle-
fiber analysis (how and why muscles grow and the big
mistake most bodybuilders make that keeps a lot of
muscle growth dormant—don’t make this mistake!) and
a huge 3D muscle-size Q&A section on everything from

10-week Now—big
results with 3D and ripped,
POF routine. no steroids!

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QUICK-START Muscle-Building Guide 2.0
champ training to hardgaining to home training—plus the
bodypart-by-bodypart measurement guide. You also get
a muscle-by-muscle analysis of 3D Positions of Flexion—
the best midrange, stretch and contracted exercises for
each—and the 3D Muscle Matrix, a chart that classifies
each exercise under its POF designation. Last but not
least, you get another complete program that integrates
Power/Rep Range/Shock, 3D POF and X Reps to take
your muscle size even further. This e-book is jam-packed
with blockbuster mass-building info and printable workout
routines that can take your muscle growth into the fourth
dimension—in 10 weeks! Imagine what you'd look like
with an extra 20 pounds of muscle packed on your frame.
For more info and to order...

Click: www.X-Rep.com/xshop.htm

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