Q: In the X-centric Mass Workout you end each bodypart routine with the contracted-position exercises for 4×10 density with minimal rest. But you have quoted studies that show how stretch-position exercises can build muscle very quickly. Can I do the stretch exercise 4×10 last and with the contracted move before it for a standard set or two instead?
A: That’s a great idea. You could use that stretch-overload finisher for a few weeks, and then switch back to a contracted-exercise chaser with 4×10 density. We’ll give you an example in a moment, but first…
For those not familiar with it, 4X (4×10) has you pick an exercise with which you can get 15 reps, but only do 10 (fairly easy set); rest 30 seconds, then do 10 more (getting harder)—and so on until you do four sets of 10—although on the last set you should NOT be able to get 10 reps. If you do, add weight at your next workout. This is painful, especially on stretch position exercises like incline curls (you can almost feel these packing on mass, believe us!)…
You’ve heard it from us before, but the reason we like your idea so much is because of the animal study that produced a 300 percent muscle-mass increase with only one month of progressive-stretch-overload “workouts.” (Med Sci Sports Exerc. 25:1333-45; 1993)
Ending biceps with incline curls or triceps with overhead extensions for 4×10 (4X style) has incredible mass-building potential—stretch overload is linked to hyperplasia, or fiber splitting, as well as anabolic hormone release in muscle. [Stretch exercises for each bodypart are listed in the X-centric Mass e-book.]
Here’s how your two biceps routines compare. The first is how it’s outlined in one of the programs in the X-centric Mass Workout; the second is altered with your suggestion—stretch move last with 4×10:
Contracted-density chaser
Midrange: Undergrip pulldowns, 3 x 9, 7, 7NA
Stretch: Incline curls, 2 x 8-10
Contracted: Spider curls, 4 x 10 (in 10×10 style)
Stretch-density chaser
Midrange: Undergrip pulldowns, 3 x 9, 7, 7NA
Contracted: Spider curls, 2 x 8-10
Stretch: Incline curls, 4 x 10 (in 10×10 style)
That type of change should trigger some impressive new gains—and get you more mass worth showing off…
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
www.X-Rep.com
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