My X-Factor Experience!

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    Quote Originally Posted by smeton_yea View Post
    At thirty one you can go heavy depending on injuries . People say to increase reps is around age thirty five. Im sure you can get some heavy ass weights up and moving ;provided that you put in the work!

    Im Twenty six and going as heavy as I can to build a good foundation before im FORCED to go lighter..aka when you get older..Hopefully Ill defy that statement when Im older. The mind can beat any law!
    I've found my body responds very well to higher reps. It depends on what look your going for I suppose. For the Men's health look...my workouts are perfect. If your wanting FLEX, my workouts 5 years ago were perfect. I've been both and can tell you that I feel my best staying lean and tone, rather than big and bulky. Each to his own I suppose.

    Your smart to build your foundation now...just be careful of injuries. I've seen way to many young guys get injured trying to lift weights that were way to heavy for them. It only takes half a second to blow out your rotator, knee, ac joint, etc...and they will never be the same once injured. Strict form and smooth movements are the key...as I'm sure you know.

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    Quote Originally Posted by workin2005 View Post
    I've found my body responds very well to higher reps. It depends on what look your going for I suppose. For the Men's health look...my workouts are perfect. If your wanting FLEX, my workouts 5 years ago were perfect. I've been both and can tell you that I feel my best staying lean and tone, rather than big and bulky. Each to his own I suppose.

    Your smart to build your foundation now...just be careful of injuries. I've seen way to many young guys get injured trying to lift weights that were way to heavy for them. It only takes half a second to blow out your rotator, knee, ac joint, etc...and they will never be the same once injured. Strict form and smooth movements are the key...as I'm sure you know.

    Workin
    Listen to this man, you hurt yourself when you are young that injury is going to come back and bite you in the ass when you get older, trust me on this. ohh yeah, Workin I am leonidas300 on bb.com, just a heads up.
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    Quote Originally Posted by whitedevil74 View Post
    Listen to this man, you hurt yourself when you are young that injury is going to come back and bite you in the ass when you get older, trust me on this. ohh yeah, Workin I am leonidas300 on bb.com, just a heads up.
    I didn't know, thanks for telling me!

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    Quote Originally Posted by workin2005 View Post
    I've found my body responds very well to higher reps. It depends on what look your going for I suppose. For the Men's health look...my workouts are perfect. If your wanting FLEX, my workouts 5 years ago were perfect. I've been both and can tell you that I feel my best staying lean and tone, rather than big and bulky. Each to his own I suppose.

    Your smart to build your foundation now...just be careful of injuries. I've seen way to many young guys get injured trying to lift weights that were way to heavy for them. It only takes half a second to blow out your rotator, knee, ac joint, etc...and they will never be the same once injured. Strict form and smooth movements are the key...as I'm sure you know.

    Workin
    Great advice!
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    workin, you are rockin man!


    I need to switch to higher reps for a bit (joints need a break), you have a favorite routine?
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    My shoulders actually started getting bigger when I switched from lower reps to higher reps. Log looks good Workin. You got me excited to try XF!
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    Quote Originally Posted by workin2005 View Post
    ...I've seen way to many young guys get injured trying to lift weights that were way to heavy for them...
    Workin
    I see all ages doing this. Bad technique and form, just so they think stroke their ego. And it is not just about how heavy you go, but the stimuli and stress you apply to your muscles which can be done with any weight. The bottom line, strict form and control the weight.
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    Quote Originally Posted by xjsynx View Post
    I see all ages doing this. Bad technique and form, just so they think stroke their ego. And it is not just about how heavy you go, but the stimuli and stress you apply to your muscles which can be done with any weight. The bottom line, strict form and control the weight.
    I'm finally learning that. And funny, its much harder to do squats with 50lbs and have your butt hit your heels than it is to do just partway down with 200lbs.
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    Quote Originally Posted by EasyEJL View Post
    I'm finally learning that. And funny, its much harder to do squats with 50lbs and have your butt hit your heels than it is to do just partway down with 200lbs.
    Exactly. Tons of people tell me "You can only squat 2 plates?!" I tell them do it like I do you'll cry for your mama lol
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    Quote Originally Posted by xjsynx View Post
    . And it is not just about how heavy you go,
    FARSE!!!

    Heavy weights build muscle....remember that!

    Even if your rep ranges are 10-15, put AS MUCH AS YOU CAN on there for those 10-15
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    Quote Originally Posted by workin2005 View Post
    I've found my body responds very well to higher reps. It depends on what look your going for I suppose. For the Men's health look...my workouts are perfect. If your wanting FLEX, my workouts 5 years ago were perfect. I've been both and can tell you that I feel my best staying lean and tone, rather than big and bulky. Each to his own I suppose.

    Your smart to build your foundation now...just be careful of injuries. I've seen way to many young guys get injured trying to lift weights that were way to heavy for them. It only takes half a second to blow out your rotator, knee, ac joint, etc...and they will never be the same once injured. Strict form and smooth movements are the key...as I'm sure you know.

    Workin
    Since you try to stay between 6-8% bodyfat year round, what does your cardio routine look like? Would you say you are more ectomorphic or endomorphic (Even though you look completely mesomorphic)?

    My goal is similar to yours. I'm at about 10-12% bf and want to get to the 6-8% and then stay there.

    Sub'ed.
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    Quote Originally Posted by KingMeso View Post
    Since you try to stay between 6-8% bodyfat year round, what does your cardio routine look like? Would you say you are more ectomorphic or endomorphic (Even though you look completely mesomorphic)?

    My goal is similar to yours. I'm at about 10-12% bf and want to get to the 6-8% and then stay there.

    Sub'ed.
    I'm somewhere between ecto and meso. I hate doing cardio so when I do it, it's always HITT style and usually not more than 3 days per week. I prefer first thing in the morning on an empty stomach.

    When weight training, I try and keep my heart rate up as well. I usually won't rest more than 60-90 seconds between sets. Hope this helps!

    Workin
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    Quote Originally Posted by johnyq View Post
    workin, you are rockin man!


    I need to switch to higher reps for a bit (joints need a break), you have a favorite routine?
    This is what my current split looks like. All exercises are performed strict form and rest periods kept to 60-90 seconds max. I keep my rep range between 8-15 for ALL exercises:

    Day 1: Quads, Hamstrings
    Quads: Warm Up: Leg Extensions, Squats, Hack Squat, and Heavy Leg Extensions
    Hamstrings: Stiff-Legged Dead Lift, Lunges, and Hamstring Curls


    Day 2: Chest, Triceps, Calves, Abs
    Chest: Incline Presses (Dumbbell-Barbell), Incline Flies
    (Flat Flies/Alternate), and Cable Crossovers
    Triceps: Close Grip Bench Presses, Tricep Pushdown, and Dips
    Calves: Standing Calf Raises, and Seated Calf Raises
    Abs: Crunches (5 sets of 25), and Hanging Leg Raises (3 sets of 15)


    Day 3: Rest Day


    Day 4: Back, Biceps, Calves
    Back: Chins, Dead Lifts Lat-Pulldowns, and Dumbbell Rows
    (Alternate With Barbell Rows)
    Biceps: Barbell Curls, Hammer Curls, and Concentration Curls
    (Alternate With Machine Concentration Curls)
    Calves: Standing Calf Raises, and Seated Calf Raises


    Day 5: Delts, Calves, Abs
    Delts: Military Presses, Dumbbell Presses, and Super Set: Side, Front
    and Rear Dumbbell Laterals
    Calves and Abs (Same as Tuesday)


    Day 6: Rest

    Day 7: repeat cycle

    If I feel I need an extra day off, I take it. If I feel I don't need a day off, I'll workout even if it's a scheduled rest day. It all depends on how I feel...that's why it's difficult to break down exactly what I do week after week as it's always changing.

    Workin
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    Looks good Workin!!!
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    Day 22.

    Feeling noticeably stronger on all exercises and my endurance is through the roof! I think XF is starting to work it's magic.

    Side note, I added Leviathan to the mix at 4 caps per day. Two first thing in the morning and 2 just prior to my workout. The energy has been great and I hope this will help keep my midsection tight. The XF is causing me to eat more than usual but I seem to be responding well to the calorie increase. We will see if than continues.

    Workin
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    Quote Originally Posted by bLacKjAck. View Post
    FARSE!!!

    Heavy weights build muscle....remember that!

    Even if your rep ranges are 10-15, put AS MUCH AS YOU CAN on there for those 10-15
    Not necessarily true. I can pretty much guarantee that I can get you to put on some pounds by LOWERING the weight. Granted, it will make you question the existence of God, it can be done . But let's not flood Workin's log with training theory.
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    Joint Support while using XF


    Hey guys I had a quick question. Do you think that using a joint supplement will affect the perfomance of XF? The joint supplement I have has glucosamine, condroiton, and msm. Let me know what you think.
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    sad i missed this til now...ill be followin up on this man...im about a week into my x cycle cant wait til it kicks in
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    Quote Originally Posted by bolt10 View Post
    sad i missed this til now...ill be followin up on this man...im about a week into my x cycle cant wait til it kicks in

    welcome!

    Workin
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    Workin what sort of total volume are we talking about here? I am basically just wondering approximately how many sets we are talking about per exercise? I really like the looks of your routine but I am just wondering how many sets because I seem to overtrain pretty easily and try not to do too much volume work.

    Also do you do all sets to failure? Or do you try to complete rep ranges with just a little bit left?

    Thanks.

    Mr.50

    Quote Originally Posted by workin2005 View Post
    This is what my current split looks like. All exercises are performed strict form and rest periods kept to 60-90 seconds max. I keep my rep range between 8-15 for ALL exercises:

    Day 1: Quads, Hamstrings
    Quads: Warm Up: Leg Extensions, Squats, Hack Squat, and Heavy Leg Extensions
    Hamstrings: Stiff-Legged Dead Lift, Lunges, and Hamstring Curls


    Day 2: Chest, Triceps, Calves, Abs
    Chest: Incline Presses (Dumbbell-Barbell), Incline Flies
    (Flat Flies/Alternate), and Cable Crossovers
    Triceps: Close Grip Bench Presses, Tricep Pushdown, and Dips
    Calves: Standing Calf Raises, and Seated Calf Raises
    Abs: Crunches (5 sets of 25), and Hanging Leg Raises (3 sets of 15)


    Day 3: Rest Day


    Day 4: Back, Biceps, Calves
    Back: Chins, Dead Lifts Lat-Pulldowns, and Dumbbell Rows
    (Alternate With Barbell Rows)
    Biceps: Barbell Curls, Hammer Curls, and Concentration Curls
    (Alternate With Machine Concentration Curls)
    Calves: Standing Calf Raises, and Seated Calf Raises


    Day 5: Delts, Calves, Abs
    Delts: Military Presses, Dumbbell Presses, and Super Set: Side, Front
    and Rear Dumbbell Laterals
    Calves and Abs (Same as Tuesday)


    Day 6: Rest

    Day 7: repeat cycle

    If I feel I need an extra day off, I take it. If I feel I don't need a day off, I'll workout even if it's a scheduled rest day. It all depends on how I feel...that's why it's difficult to break down exactly what I do week after week as it's always changing.

    Workin
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    Quote Originally Posted by ltdgt99 View Post
    Hey guys I had a quick question. Do you think that using a joint supplement will affect the perfomance of XF? The joint supplement I have has glucosamine, condroiton, and msm. Let me know what you think.
    it should be fine, others have used those. at really high doses, those possibly would have an effect, but not at normal label doses
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    Quote Originally Posted by Mr.50 View Post
    Workin what sort of total volume are we talking about here? I am basically just wondering approximately how many sets we are talking about per exercise? I really like the looks of your routine but I am just wondering how many sets because I seem to overtrain pretty easily and try not to do too much volume work.

    Also do you do all sets to failure? Or do you try to complete rep ranges with just a little bit left?

    Thanks.

    Mr.50
    I usually do 3-4 work sets of each exercise. (warm ups aren't counted) I often change my routine to go from pyramid style sets/reps/weight to double progression style. Lately, I've been loving double progression...especially for the leg press.

    Here's an example of my reps/sets/weights on leg press when doing double progression:

    -A constant weight for all sets...usually 5 plates per side.
    -4 sets total
    -8-15 reps per set.
    -60 seconds rest MAX in between sets.

    I'll try and get 15 reps on all 4 sets. Usually it turns out to be around 15/14/12/10. Once I can get 15 reps on all for sets, within the allotted time, I up the weight for the next workout and repeat the process. The key hear is slow, strict form and being sure your not resting more than 60 seconds between sets.

    Workin
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    Sounds great Workin. Thanks. It is similar to what i have been doing but I will make some modification as per your program here. Much appreciated.

    Mr.50
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    Quote Originally Posted by Mr.50 View Post
    Sounds great Workin. Thanks. It is similar to what i have been doing but I will make some modification as per your program here. Much appreciated.

    Mr.50
    My pleasure!

    Workin
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    Quote Originally Posted by imprezivr6 View Post
    Damn.. Wish i could get that lean, let alone stay that lean..lol Good luck, i am interested to see your thoughts on this.

    Any info on your diet?
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    I was going to buy some intill i saw this Bodybuilding.com - bjrboss's BodyBlog - Warning! X-FACTOR is DANGEROUS!!!!!

    My thoughts are you ave to have a pre existing condition, or it might can cause these effects two people report. I Hope all goes well with your and I hope it works like claimed with only positive side effects. Digestion, muscle building...

    are these gains tempory like Ph's and gear or long lasting?
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    it should be long lasting, as part of its effect is just like following the gironda diet natural fatty acid found in eggs + steaks
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    Quote Originally Posted by EasyEJL View Post
    it should be long lasting, as part of its effect is just like following the gironda diet natural fatty acid found in eggs + steaks
    Awesome! I was over thinking and wrong. The reason these people had these sides is because they already had a case that didnt agree with inflamatory substances aka AA
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    yeah, its just impossible to say for sure. i believe risk level is far lower with AA than anything else that will give that level of results
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    Quote Originally Posted by EasyEJL View Post
    yeah, its just impossible to say for sure. i believe risk level is far lower with AA than anything else that will give that level of results
    Exactly. Thanks Easy. Now let's get back to Workin's log!
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