Q: I notice that you have been adding one X-centric set to the end of each bodypart workout. Is that enough to get the trauma necessary for myofibrillar thickening for muscle size?
A: Well, that’s part of the experiment. The idea is to train each muscle directly once a week–and hammer it with enough trauma so it requires seven days of recovery. Here is what Steve is trying, and it might help you swell your muscle cells…
For his first exercise, a big midrange move, he uses tension-overload repetition quantity (TORQ) with a double drop set on the last. So for lats he may start with this…
Pulldowns (TORQ) 3 x 30, 20, 15(7)(5)
He adds weight to those three sets, going to failure on each. On the last set to failure, he reduces the weight and immediately does another set–then repeats that drop one last time.
For the stretch move, it’s usually standard sets, like DB pullovers, 3 x 12, 10, 9
And for contracted it’s a 4X style sequence for three sets: Stiff-arm pulldowns (4X), 3 x 10
Now to finish, he’ll do one OR TWO X-centric sets of one extra lat move–like…
Undergrip pulldowns (X-centric), 2 x 7, 6
Whether it’s one or two X-centric sets–lifting in one second and lowering in six–depends on how the lats feel after the previous POF barrage.
Think about it. The first exercise alone is around 80 reps. Then a heavier stretch exercise will provide even more fiber trauma…
The contracted-position exercise is more for density–sarcoplasmic size; however, you’re still taxing the target muscle’s myofibrillar strands.
Then you top it off with an X-centric set or two of a DIFFERENT exercise–in this case undergrip pulldowns for some stretch AND contraction.
That’s a very thorough mass hit, so see what kind of soreness you get. One or two negative-accentuated sets at the end should be an X-cellent trigger to get you bigger.
Till next time, train hard–and smart–for BIG results.
–Steve Holman and Jonathan Lawson
X-Rep.com