Q: I love 4X because it’s 10 reps per set. I get the “hypertrophic tension time” of more than 40 seconds on every set. My workout partner likes DP 4X better, adding weight each set as the reps decrease (12-10-8-6). But I feel the last two sets are not enough tension time for best growth stimulation. Should we alternate, doing 4X at one workout and DP 4X at the other for best muscle gains?
A: You could do that. Doing DP 4X at one workout and then standard 4X at the next would give you more of a semi-heavy/semi-light variation for new mass creation. Very good for a change-to-gain effect.
Or you could use DP 4X continuously for a while–but with a tension-time tweak. At one workout use either rest/pause or a drop set on the last TWO sets in the sequence to satisfy your need for longer tension times.
For example, your incline dumbbell presses might look like this:
Incline DB presses (DP 4X), 4 x 12, 10, 8(4), 6(4)
So on set three, you hit failure at eight reps, grab lighter DBs, then rep out for four reps.
You’ll use more weight on the fourth set. Try to get six, then grab lighter dumbbells and rep out for around four more.
If you choose the rest/pause route, you don’t need lighter dumbbells. On set three get eight reps, put the DBs on your knees for 10 seconds, then clean them up and rep out for three to four more reps.
Same on the fourth set. You’ll have slightly heavier DBs, so go for six reps. Then rest for 10 seconds, flip the DBs up into position and rep out for three to four more.
The last set is the real money–or growth–set, so you could just alter that one. Do a double drop set or two rest/pause sets there and leave set three at a single eight-rep set. If you choose that route, here’s how it would look…
Incline DB presses (DP 4X), 4 x 12, 10, 8, 6(4)(3)
Again, that last set is either immediately going to lighter dumbbells for drop sets or stay with the same weight and do 10-second rest/pauses. Those small changes make for big muscle gains…
Bottom line: Extend your last set or two to stir your hypertrophy stew.
Note: For more on DP 4X as well as Progressive-Speed 4X and complete mass-building programs, see The Super-Size Crash Course. For the original growth-threshold methods and programs, see The 4X Mass Workout 2.0.
Till next time, train hard–and smart–for BIG results.
–Steve Holman and Jonathan Lawson
X-Rep.com