Q: I am a fan of your mass tactics like X-Fade, Static X and, of course, X Reps. You often list the ones you use in a workout, but often you list a 4X sequence as (4×10 + StatX). Do you do the [end-of-set] static hold on all sets, some sets or just the last set?
A: We never use those end-of-set mass tactics on more than the last two sets of a 4X sequence. And usually, it is only one unique set…
Too many “extended” sets can lead to nervous system burnout and slow or even halt muscle recovery and size gains. That’s especially true on the big compound, or midrange, exercises, like incline presses where multiple muscle groups are involved…
So a 4X sequence on Smith machine incline presses would have us use our 12-rep-max weight, but only do 10. Rest 40 seconds, then do 10 more. Rest 40 seconds, then try to do 10 more. Rest 40 seconds, then go to failure…
At failure on that last set, we keep the bar in the lower semi-stretch position, the bottom range of the stroke, and do 8-inch X-Rep partials, with partner help, if necessary.
Those end-of-set X Reps require extra effort and can activate dormant muscle fibers via semi-stretch overload.
X Reps also extend the set so there’s more tension time and lactic acid pooling for anabolic hormone response…
But your nervous system gets a jarring jolt too. That’s why you should not use X Reps or even an end-of-set static hold at the key semi-stretch point on too many sets…
When it comes to a 3X or 4X sequence, keep it to the last set—or no more than the last two sets—and you will grow with better anabolic flow.
Note: For descriptions and explanations of mass tactics like X Reps, X Fade, Static X, Stage Sets, X/Pause, Double-X Overload, X-Only and 1 1/4s, see the Beyond X-Rep Muscle Building and X-Rep Update #1 e-books. Those also include analysis of Mr. O Ronnie Coleman’s and Jay Cutler’s workouts and methods as well as complete programs that include the best mass tactics.
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
X-Rep.com