THE X-SIZE TRAINING COURSE PART 2, By: Oliver Wolter
Today I want to start with an actual quote about this training plan to help you get motivated. It's taken from a German Discussion Board with the permission of the author.
I will translate it for you, it's not 1:1 at every part because this quote is sometimes too informal ;-) :
"Hey friends! This program is the real hammer! I never thought that something like this is possible. I used this program (X-Size) the last 3 weeks and made extreme gains. My weight raised 4.5 kg (9.9lbs) since I started (with constant bodyfat level). I made tremendous gains at my arms and legs (4cm (1.6 inches) and 5cm (1.9 inches)). Before I thought I had bad genes, but I don't believe this any longer..."
Hannes belongs to the group of people with better than average gains. Look: Not everybody can make this kind of gains with this plan, because there are different phases in your body development. I took this program out of the new X-Size System because it is more an all-round program than others. The exact dose for the individual is one secret for fast muscle gains. Only a world class personal trainer or the full X-Size system can determine which dose your body needs for maximum gains. But more than 5 pounds you'll get guaranteed with this training plan. I don't want to make unrealistic claims. There was an user using the full X-Size System who started at 176 lbs and after 6 weeks weighted 218.5 lbs but not anybody can make these fast gains.
But I want to stop here giving you examples. All I want to say is - really start using this program, you will feel the difference within the first workout.
So - let's get started with your second training plan...
Explanation of the Second Training Plan
The second training plan is similar to the first training plan. You should take two days off after the first workout because your body needs the time to grow. If you would exercise too often, you would destroy all of your gains. Your body grows after the workout, not during the workout.
The construction of the second plan is the same like the first plan. There is always a setup set - followed by a maximum and a minimum set. There is no pause between the sets, expect the given pause in the middle of the workout. Sometimes it is not possible to go over to the next exercise this fast, probably there is someone else using the next machine, but try to go over as soon as possible.
This time the workout will feel easier, because the upper body is not so much involved...
Training Plan
Leg Press (setup set)
Leg Extensions (maximum set)
Leg Extensions (minimum set)
Leg Curls (maximum set)
Leg Curls (minimum set)
5 minutes pause
Overhead Dumbbell Press (setup set)
Side Lateral Raises (maximum set)
Side Lateral Raises (minimum set)
Bent-over Lateral Raises (maximum set)
Bent-over Lateral Raises (minimum set)
Now - I start with an example workout - read it thoroughly and again - imagine this your workout. Probably you're not able to use these kind of weights today, but with X-Size you'll soon be able to use these weights.
Example Workout
Leg Press (setup set). I start with the first setup set. My one-rep max is 810 lbs, so I will take 410 lbs for the setup set. Slowly I start pressing the weight up from the stack. After 60 seconds the positive part ends. Now l let the weight going back the whole way to the stack. After 90 seconds my thighs seem to explode. 30 seconds left but I will do it. No time to lose - I've immediately to go over to the next exercise.
Leg Extensions (maximum set). I take my normal training weight of 270lbs. I start doing the reps. Five reps is all I can do this time. Now I have to drop the weight.
Leg Extensions (minimum set). This time I subtracted the 30% prior to training. I will take 205 pounds. 8 reps is all I can do. But wait - there is the static phase - I hope I will survive these 15 seconds - my quads seem to explode.
Leg Curls (maximum set) No rest - that's almost killing me. I will take 220 lbs. 4 reps is all I can handle.
Leg Curls (minimum set) 155 lbs is what I have to use. 7 reps - not to bad - but the 15 seconds - okay - I will give my best.
5 minutes pause
I love this pause. Wow - my thighs look really huge.
Overhead Dumbbell Press (setup set) 105 lbs in each hand is my one rep maximum - so I will take 50 lbs. Slowly I start pressing the dumbbells up. The 60 seconds seem to be long. It works fine. Now the negative phase. I cannot do this - 120 seconds is too much. I did my best - 100 seconds -not too bad.
Side Lateral Raises (maximum set) I will take 40 pounds at each side. 6 reps - that's all. But no time to rest- I've to drop the weight.
Side Lateral Raises (minimum set) 28 pounds is the right weight. My shoulders are burning. 5 reps - more isn't possible. Oh man - I don't like these 15 seconds to hold.
Bent-over Lateral Raises (maximum set) 60 lbs - a good weight. 7 reps is all I can handle - one further set and I am finished...
Bent-over Lateral Raises (minimum set) I will take 42 pounds. Feels really light. 7 reps - I gave my best. 15 seconds to hold the weight - That's all...
It's like the first workout. But this time my thighs look crazy big and my shoulders look like bowling balls.
25 minutes - that's all?! But I'm happy to get my carb drink...
Epilogue
Probably this kind of workout looks hard for you. With the full version
of X-Size most of the workouts are a lot easier. But the built in A.I. (artificial intelligence) needs your feedback, to learn what your needs are. With a prewritten training plan, like this, this is all I (or anyone else) can do for you.
