Q: I have two of your e-books, The Ultimate Power-Density Mass Workout and the X-centric Mass Workout. They’re both great, and I’m already seeing results applying the methods. My question is, you say that you need both power sets and density sets to get extreme muscle gains quickly, but which is more important? Should I do more of one than the other for fastest muscle gains?
A: If you would’ve asked us that several years ago, we would’ve said power, no question—because, like most bodybuilders, we had been brainwashed into believing that heavy weights and fairly low reps are the keys to maximum mass fast. But according to our recent experiments as well as many done almost 50 years ago, that’s not the case for most, so it’s a big-time muscle-building myth…
The more we experimented with density—longer tension times and/or short rests between sets—over the past years, the better and faster our mass gains stacked up. That had us gradually ramp up the density component…
For example, when we incorporated only ONE set of negative-accentuated (NA) work into our heavier bodypart routines, we began getting more muscular as well as leaner very quickly. NA sets are one second up on the positive (concentric) and six seconds down on the negative (eccentric). That means the tension time of a seven-rep set is around 50 seconds, a very density oriented set [as explained in the X-centric Mass e-book].
Then we started experimenting with 4×10, which we include in the workouts in BOTH of the e-books you mention (as well as the 4X Mass Workout e-book). The gains we’ve seen with that density-dominant technique have been dramatic.
For new readers, 4X is taking a weight you can get 15 reps with but only doing 10; rest 30 to 40 seconds, or until your partner completes his set, then do 10 more; rest 30 to 40 seconds and do 10 more; rest 30 to 40 seconds and do one last set. If you get 10 on that last (fourth) set, add weight at your next workout. Simple—and effective at packing on mass (try using it to finish off a bodypart with an isolation exercise, as illustrated in X-centric Mass e-book).
Like we said, we’ve experimented a lot with 4X sequences on every exercise for every bodypart—no heavy power sets whatsoever—and the results in mass and muscularity have been exceptional. Even weak bodyparts explode with new size.
Tipping the scale toward density may be the real key to extreme muscle size for most trainees. As IRON MAN magazine founder Peary Rader said nearly 50 years ago…
Experiments we have carried out show that we can put an inch on the arms in a short period of time by pumping [or lighter-density] methods…. On the other hand, we can, by training on an entirely different system [heavy weights/power] develop 10 or 20 percent more strength without one bit of increase in the size of the arms. Now this sort of ruins the popular theory that muscle strength is in direct relation to its size.
We suggest you include at least some lower-rep power work up front for each bodypart, but finish each muscle with a major blast of density—like 4X.
Heavy training for maximum muscle size as quickly as possible? Muscle-building myth exploded. ALL-heavy training will NOT get you the FASTEST mass gains you’re looking for. Stay tuned for more…
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
www.X-Rep.com
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