Question: Have you heard of “X-reps”? How would I use that system in a training periodization plan?
Sincerely,
The X-Man

Answer: Basic X Reps are simply doing roughly 10-inch partial movements near the stretch point of an exercise after you reach full-range failure. In other words, when you can't get anymore full range reps on incline presses, you lower the bar to just off your chest and fire out partials‹to extend the set. This provides more tension time and achieves more high-threshold motor-unit overload.

I would classify X-reps as a “functional hypertrophy” system. It is good for athletes who want to gain mass they can use on the playing field. I would make sure that you reach failure around the 4-repetition point for your range.

For obvious reasons, a spotter would be necessary for exercises that work extensor chains such as squats and presses. For flexor exercises, they can be applied safely and can foster greater hypertrophy without the help of a spotter.

Since it creates quite an overload on the contractile proteins, I would suggest to use it once every other workout for a given body part. Because of the velocities involved, X-reps would be done first in the training unit, when the CNS is fresh.

Note: IronMan magazine regularly features routines using X-reps. For more information on X Reps and its various forms, please also refer to an e-book called The Ultimate Mass Workout, which you can get from http://www.x-rep.com

xRichx wrote:So what are ppls thoughts on me doing this method for a few weeks? good/bad?
Anyone got any idea of a routine they could lay out for me?

I'm not thinking it's best for big compound movements, more like isolation of the limbs...

I really do wanna try this, so any info is appreciated!

courtesy of Mr Thibaudeau.....
Constant Tension

Here we're talking about sets where the muscle doesn't relax for one fraction of a second during the execution of a set. In other words, the worked muscle needs to be kept super tense for the duration of the exercise; the moment the muscle is allowed to relax, the set (using this method) loses its efficacy.

Constant tension sets are obviously performed with fairly light weights since it's almost impossible to maintain muscle tension throughout every inch of every rep of a heavy set. The light weight oftentimes doesn't allow for much muscle damage to occur, yet this type of training has been shown in studies and with bodybuilders to be effective at building both strength and size.

So, there must be a second pathway for hypertrophy stimulation. That pathway is the blood occlusion that occurs during constant tension sets which prevents oxygen from going into the muscle during the exercise. When you perform a strength training exercise while depriving the target muscle of oxygen, several things happen: lactate production increases, so does hGH and IGF-1 levels (two anabolic hormones).

Furthermore, there's some evidence showing that when a muscle is being stimulated in a hypoxic state (oxygen deprived), fast-twitch fiber activation is increased, possibly because the shortage of oxygen prevents the use of the aerobic pathway on which slow-twitch fibers are dependent.

Here we're talking about relatively light weights being used for sets lasting at least 30 seconds, preferably 40-70 seconds (to maximize lactate production) with a relatively slow (but not super-slow) tempo.

The real key is that the target muscle should never be allowed to relax during the set. This means no pause between reps and keeping the muscle flexed at all times. When the muscle relaxes, oxygen will enter the muscle and you lose the efficacy of the technique. Due to the nature of this method, isolation movements are your best choices.

Orinoco wrote:Christian Thibaudeau is big on using constant tension techniques. Be prepared to use much lighter weights though....

courtesy of Mr Thibaudeau.....
Constant Tension

Here we're talking about sets where the muscle doesn't relax for one fraction of a second during the execution of a set. In other words, the worked muscle needs to be kept super tense for the duration of the exercise; the moment the muscle is allowed to relax, the set (using this method) loses its efficacy.

Constant tension sets are obviously performed with fairly light weights since it's almost impossible to maintain muscle tension throughout every inch of every rep of a heavy set. The light weight oftentimes doesn't allow for much muscle damage to occur, yet this type of training has been shown in studies and with bodybuilders to be effective at building both strength and size.

So, there must be a second pathway for hypertrophy stimulation. That pathway is the blood occlusion that occurs during constant tension sets which prevents oxygen from going into the muscle during the exercise. When you perform a strength training exercise while depriving the target muscle of oxygen, several things happen: lactate production increases, so does hGH and IGF-1 levels (two anabolic hormones).

Furthermore, there's some evidence showing that when a muscle is being stimulated in a hypoxic state (oxygen deprived), fast-twitch fiber activation is increased, possibly because the shortage of oxygen prevents the use of the aerobic pathway on which slow-twitch fibers are dependent.

Here we're talking about relatively light weights being used for sets lasting at least 30 seconds, preferably 40-70 seconds (to maximize lactate production) with a relatively slow (but not super-slow) tempo.

The real key is that the target muscle should never be allowed to relax during the set. This means no pause between reps and keeping the muscle flexed at all times. When the muscle relaxes, oxygen will enter the muscle and you lose the efficacy of the technique. Due to the nature of this method, isolation movements are your best choices.

Keep in mind you will be using a shorter ROM in order to keep constant tension on a muscle (think lateral raises and flyes). My preference is to use a 'constant rep, descending resistance' approach (poliquin principles) when using constant tension techniques... Using a 10 rep range with a 2-0-2-0 tempo (lift for two seconds, then without pausing lower for two seconds, then without pausing lift for...etc), sets last 40 seconds. As soon as I can't hit 10 reps I lower the weight for the next set. That way you can hit failure on every set! Use plenty of volume and keep intervals 30-45 seconds.

Be warned though,it's a nauseating way to train.

Alex wrote:I've been looking into and experimenting with selective ROM as a method for keeping muscle tension so with may tie in very well and even combine for a fairly potent technique.