X-Rep Training

[midwestmuscle]

Hey gang does anyone have the low-down on what exactly X-Rep Training is and how it is performed. Any insight is greatly appreciated.
Thanks in Advance

[shortz]

I have no clue., never even heard of it. Would def be intersted in knowing though.

There are all kinds of training methods that people may not know about. For isntance, DC training. I dunno of one person who does not come online that really knows what DC training is.

Where did you find that name?

[sekcbeast]

ill give ya a BUMP

[BBAddict]

Well, you got me really curious so I searched the internet for any info I could find. Most of the information is for a book some guy is selling on this groundbreaking technique that yields plateau-busting lean muscle gains!! I'm sick of seeing these kind of ads--but, I digress. Anyway, it sounds like an isometric type exercise that I'm sure would be good once in a while to mix things up. I'm of the opinion that there is not one good way to train. I think you have to constantly mix it up to keep your body from adapting to any certain technique. Here is a brief excerpt from bodybuilding.com on what X-rep training is.

X-Rep

These are extremely good for pumps as well as increase muscle mass. You should pick a weight that heavy (but not too heavy). Bring the weight to contracted position and hold it there for as long as you can. If you hold it more than 30 seconds, more weight needs to be added. These can only be done for 1 set of 1 rep.

[voneber]

Originally posted by BBAddict
Well, you got me really curious so I searched the internet for any info I could find. Most of the information is for a book some guy is selling on this groundbreaking technique that yields plateau-busting lean muscle gains!! I'm sick of seeing these kind of ads--but, I digress. Anyway, it sounds like an isometric type exercise that I'm sure would be good once in a while to mix things up. I'm of the opinion that there is not one good way to train. I think you have to constantly mix it up to keep your body from adapting to any certain technique. Here is a brief excerpt from bodybuilding.com on what X-rep training is.

X-Rep

These are extremely good for pumps as well as increase muscle mass. You should pick a weight that heavy (but not too heavy). Bring the weight to contracted position and hold it there for as long as you can. If you hold it more than 30 seconds, more weight needs to be added. These can only be done for 1 set of 1 rep.

Since you did a little research on this training technique..... I can see what a contracted position for say a curl would be... but how about for chest as in bench, would the person have to do I rep and then hold in a position right before lock out? and same thing for say a squat?... basically would you have to be able to do one rep with the weight or in the squat example would you just have to be able to be in the position right before locking out?


Just curious what you think.

V

[BBAddict]

Yeah, I'm not really sure cause I would think for some moves, like the ones you mentioned that you would want to be in the stretched position. For example, on chest, I know I'll occasionally do flyes and just hold them extended and let the burn intensify as long as I can stand it. That obviously wouldn't work with dumbells in the contracted position, but I guess I do the same with cable x-overs in the contracted position. On squats, there's no way I would do it in the near locked out position. Staying near parallel could hurt like heck though!

The more I think about it, the more I don't like this idea as the sole technique of working out. As a final set, it sounds great. However, you need to move the muscles through the entire range of motion or you will not get full development and may not hit some muscles from enough angles.

On another note, voneber, I don't know what part of Minneapolis you're from, but did you see that they're starting to open Golds Gyms around here?

[voneber]

Originally posted by BBAddict


On another note, voneber, I don't know what part of Minneapolis you're from, but did you see that they're starting to open Golds Gyms around here? [/B]

They have opened 6 so far in MN. Unfortunately most are in the suburbs.. They have two in St. Cloud, 1 in Vadnais Heights, 1 in White Bear Lake, 1 in Shakopee and 1 in Blaine. The closet one for me is the one in Blaine which is not quite 10 miles. So I have started assembling my own home gym. So far just with a cage, benches and dumbells. But someday to have a complete setup like yours.

V

[BBAddict]

My wife is gonna kick my as$! I joined the one that they're building in Shakopee on Saturday. I told here putting my own gym together was gonna save all that money on member dues! Actually, it only cost me $10/mo cause health insurance pays $20 and I got a founders membership that gives it to you for $30/mo with no joining fees.

[voneber]

I told my wife the same thing... she was reluctant to let me use the space in the first place. I told her in the longrun it would save money....I have to say there are pros and cons with the home gym. I like that I'm able to go downstairs at anytime to get a workout in and not have to drive anywhere to get in a workout.
But since I have been working out at home (July 2004), I do miss the atmosphere and comraderie of working out in a real gym (not a Lifetime or Bally's, they don't count). That is one of the main reasons I joined the board back in Feb 2004, just so that I would feel that i would have some contact with other people that share my passion of the iron.

Good luck with the wife ;)

V

[BBAddict]

I've been doing the home workout thing since Mar 2004 and I really miss the occasional spot and the motivation to go heavier and harder that you get from real gyms. It'll be interesting to see how this Golds turns out and what kind of clients they get. If it's anything like a Lifetime, I'm quitting! I'm not looking for a dating scene! I've already decided to tell her that I had to join for the pool-it's good for low impact aerobic workouts.
Now, I just have to decide what to buy for her before I tell her!

[voneber]

So you haven't even told her yet!!!!! It might have to be a pair of sprkly things that hang from her ears, if you paid as much for your home setup as you said!!! Good Luck :-)