THE X-SIZE TRAINING COURSE PART 1, By: Oliver Wolter

Welcome to your first part of the training course. This course was originally released in German. Every week there are approximately 2000 new participants who join this course. It is proven to be extremely effective and because of the good feedback the participants community is still growing.

This is a muscle mass building cycle, but you can also benefit if you are currently trying to lose bodyfat. Your metabolism will burn a tremendous amount of calories. It is a part of the X-Size system.

You'll see - your first workout is of short duration. But this is a special high intensity cycle you cannot use the whole year around. It will last 3 weeks, but it is able to give you a tremendous gain in muscle mass. You will get a guaranteed gain of 5-10 pounds of pure muscle within the next 3 weeks.

This training course is based on the most recent scientific knowledge about fiber type transmission. This is not "just basic knowledge". You'll benefit of the most up to date high tech secrets that let you gain a tremendous amount of muscle. Be prepared to discover a "freakish pump" within your first training unit. You will see your first results fast.

If you are already involved in another training system, I advise you that you take two days off prior starting this training schedule.

So - let's get started...

Explanation of the First Training Plan

The workout always starts with a so called "setup set". This set is also your warm up set. It sets up your muscle fibers for maximum growth. This "setup set" last about 120 seconds. The motion during this "setup set" is nearly static. The motion lasts 60 seconds on the positive and 60 seconds on the negative part. You must always begin with the positive part of the motion. (On pushing movements like bench presses - the positive part is always the pushing part of the motion- on pulling movements like pulldowns - the positive part is always the pulling part of the motion).

[Editor's note: Rob Colacino, one of the most massive former Mr. USA used a similar training style and made big gains from it.]

Take an appropriate weight for this setup set. I recommend 50% of your one rep maximum for the specific exercise. For example if the exercise is bench press and you are able to bench press 200 pounds one time the optimum weight for the "setup set" would be 100 pounds.

Don't get confused if you don't understand this the first time - later on - I will show you an example workout that will be easy to understand -so keep reading.

Immediately after the "setup set" follows a "maximum set". This time you take a weight, that you would "normally" use for 6-8 repetitions of the specific exercise.

Without a break you go over to the "minimum set". The weight for the "minimum set" is the weight for the "maximum set" minus 30%. For example if you are using 100 pounds for the "maximum set" - you use 70 pounds for the minimum set. At the end of the minimum set follows a static contraction that lasts 15 seconds.

Training Plan

Seated Cable Rows (setup set)
Pull Downs (maximum set)
Pull Downs (minimum set)
Barbell Preacher Curls (maximum set)
Barbell Preacher Curls (minimum set)

5 minutes pause

Bench Press (setup set)
Pec Deck (aka Butterflies) (maximum set)
Pec Deck (minimum set)
Pulley Pushdowns (maximum set)
Pulley Pushdowns (minimum set)

Now - I start with an example workout - read it thoroughly and you'll easily understand how it works. Now imagine this is your workout. If you are not able to take these weights today, with X-Size you'll gain strength fast, so expect that you'll be able to move these weights really soon.

Example Workout

Seated Cable Rows (setup set)

I start with the first setup set. My one rep max is 340 lbs, so I take 170 lbs for the setup set. Slowly I start pulling the weight. That's like slow motion - it looks like I am not moving. After 60 seconds the grip pushes my belly. Now l let the weight go back the whole way to the stack. It's now 90 seconds since the set begun and my back muscles burn like hell - 30 seconds left. The set is over - it seems like I am getting a huge pump.

No time to lose - I've immediately to start with the next exercise

Pull Downs (maximum set) I take my normal training weight of 290lbs. I start doing the reps. My lats feel like spreading apart. Seven reps is all I can do this time. Now I've got to drop the weight.

Pull Downs (minimum set)

How much is 290 lbs - 30%? Man - I should have calculated before training. I will take 205 pounds. 8 reps is all what I can do. But wait - there is the static phase - I hope I will survive these 15 seconds.

Barbell Preacher Curls (maximum set)

No rest - that's almost killing me. I will take 180 lbs. Wow - my biceps look huge this time. 6 reps is all I can handle.

Barbell Preacher Curls (minimum set)

Next time I will really calculate the weight before starting the workout. Let's see - 125 pounds seems to be the right weight. 7 reps - not to bad - but the 15 seconds - okay - I will give my best.

5 minutes pause

The first pause since starting. That was not even 10 minutes - but I feel like the workout lasts for hours. But my biceps and my lats look unbelievably huge.

Bench Press (setup set)

Now I feel much better. Let's start bench pressing. 360 lbs is my one rep maximum - so I will take 180 lbs. I've to start with (positive phase) pushing the weight - so I've first to lay down the barbell on my chest.

The 60 seconds seem to be long. It works fine. Now the negative phase. I lower the weight in slow motion. 30 seconds to go - no that's not nice- 15 seconds - I don't know if I hold this another second. Well it worked - but no time to rest - I've got to go over to the next exercise.

Pec Deck (aka Butterflies) (maximum set) I never believed my pecs can look this big. I will take 210 pounds.

Wow - 9 reps - that's quite good. But no time to rest- I've got to drop the weight.

Pec Deck (minimum set) 150 pounds should work. My chest burns but it is a good feeling. 5 reps - more isn't possible. Oh man - I almost forget about the 15 seconds to hold.

Pulley Pushdowns (maximum set) 170 lbs - a good weight. The triceps are already pumped up. Hey - only 6 reps - I am really happy that now comes the last set.

Pulley Pushdowns (minimum set) I will take 120 pounds. Feels really light. But wait - the 4th rep and my triceps burn like hell. Two further reps and I am finished. 15 seconds to hold the weight - That's all.

Now I am finished. I can't believe what the mirror reflects - is that really me??? I've never discovered a pump like this before. I never looked like this - and it only took me slightly over 20 minutes.

It's time for a high carbohydrate drink. It feels like my muscles have already started to grow.

Epilogue

This training plan is a part of the new X-Size system. I advise you that you don't execute this training plan any longer than 3 weeks, because your routine needs to be cycled.

With X-Size you will get the full system. You don't need to calculate anything on your own. You simply print out the actual training plan and X-Size gives you the exact weights which should be used and all other guidelines.

But that is not all X-Size can do for you. X-Size uses a built-in A.I. (artificial intelligence). That means it makes the right decisions just for you. So you have the security to avoid all mistakes before they can happen.

Not all training plans in X-Size are that hard. But this is an activation cycle to get your body in gear to gain muscles. So if you want to get a whole year system, I emphasize to order X-Size. Do this by clicking here: