Tråd: Noen som har testet X-REPS?

http://www.x-rep.com/

Tydligvis ikke...:P

Har du, HIT?

Nei, men det er jo litt artig å lese hvor gode resultater de gutta fra Ironman formodligen skal ha fått.

Oppsummer takk, jeg orker ikke lese alt propagandaet.

Sikkert hyperknall program. Hva er stikkordene for treningen her?

Her skjedde det ikke mye...

????


SCP

Discovering a Better Way to Build Muscle

We both work for IRON MAN magazine, and that means we can pick the brains of the best minds in bodybuilding. We like to test much of what we hear (if it makes sense) on ourselves, which we then report on in IM in our Train, Eat, Grow series (Steve has also written more than 10 books on weight training). But it's not just about getting bigger. To get that chiseled, granite-hard look, it's also about losing fat—getting as lean as possible while staying as big as possible. We're talking ripped at 5% bodyfat. So every summer we make it a point to get into shape for a photo shoot (and, of course, to look good at the beach). Unfortunately, the past three years our progress seemed to be stalled—we looked about the same each time we peaked—but then it happened. A group of articles on static, or isometric, training hit our offices from three respected authors, one of whom built 21-inch arms doing only about four sets of biceps and triceps work twice a week—no steroids. He said the key to making it happen was compound exercises with a significant twist—holds at the right place along the range of motion.

While we were skeptical, isometric holds made some sense. The other two training researchers had similar things to say about the anabolic potential of static training, and then a scientific study was released that showed that isometric contractions have potentially the same, if not better, muscle-building effects as dynamic full-range sets in some instances. Interesting!

We had collected a few more pieces of the mass-building puzzle: Our own research showed that trainees stop a regular dynamic set due to nervous system failure—leaving too many muscle fibers understimulated for growth to occur. That's why most bodybuilders do so many sets. Think about it. With normal training it takes many successive sets to get at enough fibers for growth—and sometimes that stimulation is insignificant because the nervous system flakes out early on every effort. That's why it takes so long to build noticeable muscle for the majority. In other words, for most people it takes a lot of sets, or volume, to get past the nervous system roadblock that prevents optimal muscle stimulation. Or does it?

Could an isometric contraction at the right spot in the range of motion at the end of a regular set force more nervous system activation, tax more fibers and exponentially increase the muscle-building power of any set? Science and anecdotal evidence say yes—that's how the author with the 21-inch arms did it—however, we've taken it a step farther and discovered an even better way, with muscle-building repercussions that are staggering, from what we've seen.

The new technique is better because it includes small dynamic pulsing actions. That works so well because the nervous system needs some movement for optimal response, even if that movement is small. We call it X-Rep training, and it has the potential to make you bigger than you thought possible—and with much briefer workouts because...

X-Rep Training Can Make Each Set Up to Five Times as Effective as One Conventional Set

It was discovered long ago that increasing force and tension on a progressive basis is the key to making a muscle grow. That's how the author/bodybuilder built his 21-inch arms with only a few sets each week—he extended the tension of a regular set at the right point in his arm exercises' range with increasing force to trigger an awesome growth response. His reward was giant arms in six months!

If you do set after set after set, there's a lot of wasted effort, your workouts take way too long, and you burn up precious recovery energy that could be channeled into muscle-size increases. With X Reps you get the nervous system to fire a maximum number of muscle fibers at the precise position of flexion of any exercise for a quantum leap in muscle fiber activation in any one set. That can result in enormous increases in growth stimulation, not to mention strength, with very few sets. For example, the week before our '04 photo shoot, when we should've been depleted and weak, we went up 70 pounds on our calf raises in one workout, no problem! We got similar increases on other exercises, and we attribute that unusual strength surge to the X Reps we added the last month.

Full-Range Training, Partial Pulses and
Extreme Muscle Size

We've been training together for almost 10 years, and for most of that time we've used a muscle-building protocol known as Positions of Flexion. IRON MAN readers will recognize that as a mass method that calls for training a muscle at three different positions in order to work it through its full range of motion.

We got some incredible gains over the years by training each muscle through its full arc of flexion (POF helped Steve overcome his hardgainer genetics to a great degree); however, not till recently did we realize that we were stopping every set short, before full hypertrophic stimulation was taking place—even when we went to absolute failure. (Remember, it's the nervous system that craps out first.) By adding X Reps to each exercise, we leap-frogged nervous system failure, forced the muscle to keep firing and got three to five times the gains with fewer than half the sets. Our workout time dropped dramatically, and we achieved a level of growth that was nothing short of astounding. To anyone who finds building muscle a difficult, almost impossible task, that's extremely exciting stuff!

Results: Bigger, Harder, Stronger Faster!

Jonathan was floored when, after only one month with X-Rep training, he weighed more than he ever had in lean condition and was significantly more ripped and bigger than ever. Steve, at 44 years old and with much less muscle-building potential (hardgainer), also made a quantum leap in size, strength and condition in only one month (take another look at the photos above that were taken about a month apart after beginning X-Rep training—even we were shocked!).

Don't get us wrong. We're not saying that you can do one set per bodypart every three weeks and end up with a body like Mr. Olympia—or even reach the limits of your genetic muscle-building potential—with a ludicrous program like that. (People who tell you that are either lying or delusional; look at Mr. O's quads and common sense should scream that there's no way you can get a giant, vascular, gnarly thigh like that with one set of leg extensions every few weeks, no matter how good your genetics are and no matter how intense the set. Not gonna happen. By the way, notice that there are never any photos of the so-called bodybuilders who get "spectacular results" with those extremely brief, infrequent routines.) To build an attention-grabbing, muscular physique, you have to put in some consistent effort and time—but not as much as you think.

X Reps can get your body to a new level of size and muscularity faster and with less waste in the gym than ever before. Of course, you have to use the right exercises, and we'll give them to you. MRI analysis, EMG studies and training experimentation at the IRON MAN Training & Research Center have filtered out the single best exercise for each bodypart, and they're all included in the Basic Ultimate Mass Workouts. Take your pick from three program variations: You can train two days a week, three days a week or on a four-day split, with most of these high-efficiency workouts lasting around 35 minutes.

Kan noen forklare hva dette handler om?

Er det snakk om at man kjører et sett med begrenset utslag etter hvert sett. Og da i akkurat riktig utslagsområde til at musklene skal eksplodere?

Opprinnelig skrevet av tjeh

Kan noen forklare hva dette handler om?

Er det snakk om at man kjører et sett med begrenset utslag etter hvert sett. Og da i akkurat riktig utslagsområde til at musklene skal eksplodere?

Du må kjøpe heftet deres. Da vil musklene dine eksplodere

Løøpogkjøøøp!

Mente jeg så denne linken på intensemuscle.com sitt DC forum. Dante var sur fordi disse karene hadde stjålet ideene hans og kalt dem sine egne. Tror dette kan ligne mye på DC, men vet ikke hva dette X-rep opplegget er for noe eller kan være innen DC...

Opprinnelig skrevet av panzhar

Mente jeg så denne linken på intensemuscle.com sitt DC forum. Dante var sur fordi disse karene hadde stjålet ideene hans og kalt dem sine egne. Tror dette kan ligne mye på DC, men vet ikke hva dette X-rep opplegget er for noe eller kan være innen DC...

Link please...

Opprinnelig skrevet av HIT

Link please...

http://www.intensemuscle.com/showthread.php?p=127078

Cheers mate

Nå slapp jeg å rote linken frem selv...

Ser det er lenge siden denne tråden var aktiv, men er det none som har testet denne treningsformen?

Jeg kjørte den på mandag og følte at den gav ganske mye, er støl som f*** idag og kjente at den gav meg noe tilbake. Skal kjøre dette fremover og se om det gir resultater. Noen som har kjørt dette over tid?

Flere av teknikkene i X-rep trening har vært i bruk av kroppsbyggere lenge. (se feks Coleman og Cutler). Krever moderat belastning. Fint som erstatning for feks RP-settene i DC.

Men så effektivt som det hypes om i disse annonsene, er det ikke...

Så vidt jeg vet er jo X-rep en viss utførelse...du kjører veldig korte reps på det punktet du er strukket.. f eks i benk så er det når du har stanga på kassen og rett oppfor..det området..

frarådes av en del ettersom belastningen blir for stor på festene på en dårlig måte noe som ofte kan medbringe skader...

men man velger selv...

Er det noen det ut som kan være så fulle av faan å forklare hva dette går ut på?
-Kort og greit, ikke sleng opp en lang artikkel jeg ikke gidder å lese, bare fortell med hva som er "hovedsaken" av dette programmet.

SCP

Hardt å brutalt er det, så vidt jeg har forstått, at man kjører vanlige reps, til du har i gjen 4-6. Da låser du bevegelsen, i den vinkelene som gir mest belastning og holder den statisk noen sek, går tilbake til utgangs punktet og så kjører en vanlig rep etter denne statiske bevegelsen.
Andre må gjerne rette på meg hvis det er feil.

Tror heller ikke på hypen det har blitt på nettet, men jeg tror det har noe for seg, statisk og dynamiske bevegelser.


Det står endel her:
http://www.bodybuilding.com/fun/xrep1.htm
http://www.bodybuilding.com/fun/xrep2.htm
http://www.bodybuilding.com/fun/xrep3.htm
http://www.bodybuilding.com/fun/xrep4.htm

Nå har jeg ikke interesse av å kjøpe "de superhemmelige hemmelighetene" bak dette, men utfra hva jeg har lest på ulike boards:

prinsippet er som nevnt over å kjøre partial reps i en posisjon av løftet for å få større "utmattelse", "fiberrekruttering" osv. ...

Det er ulike forslag ndg hvilke øvelser man skal gjøre dette i, og hvor i løftet det er mest gunstig.

Prøv feks:
-Biceps curl: i midten av og på slutten av settet: kjør partial reps i øvre posisjon når muskelen er nær fullt kontrahert (Coleman har en variant av dette han haller 21s). dette gir om ikke annet en vanvittig pump og masse melkesyre.

-benkpress (moderat vekt): ha en sakte negativ, i midten av og slutten av settet har du 1-2 reps hvor du stanser litt før stanga når brystet, der kjører du partial reps på bare 5-10 cm.

Som ledd i variasjon av treninga kan dette kanskje ha noe for seg. Ser endel proffbyggere gjøre dette, uten at jeg har noe som helst grunnlag for å si at det er effektivt. Det øker TUT og man får en veldig intens brennende følelse i musklene.

Det er viktig å treffe muskelen fra ulike vinkler.

Opprinnelig skrevet av LurePer

Det er viktig å treffe muskelen fra ulike vinkler.

Som jeg skulle sagt det sjæl! hehe

Opprinnelig skrevet av LurePer

Det er viktig å treffe muskelen fra ulike vinkler.

Hvorfor?
Muskelen er jo festet i 2 punkter, hvordan kan den vite at du bruker en annen vinkel?

Vinkel(banen) til LurePer sikkert

Mulig noen har nevnt dette før; Om jeg ikke husker helt feil var det på grunn av dette at stickyene forsvant fra intensemuscle...