Q: I’m testing your 4X variations [Shock-centric, 4X Pyramid, etc. from one of your recent newsletters]. Great stuff! Isn’t another way to get more mass simply to add sets by increasing the volume to 5X or more on any exercise?
A: Yes, volume increases, as in tacking on sets to 4X so you’re doing 5X or 6X, can boost mass gains—to a point. It’s a lot like tanning: To get darker, you can increase exposure time. The problem is diminishing returns…
In other words, if you add too many sets, you can begin to regress from overtraining (like a sunburn if you over-tan). And the overblown excess stress doesn’t just affect the muscles but your nervous system as well. So adding sets can be tricky…
Also, if you do 6×10 or more sets on an exercise, your work weight must be lighter. That means you’re moving away from power and closer to pure-density training (like 10×10). A standard 4X sequence is heavy enough and quick enough—5 minutes per exercise—to give you a good balance of both power and density. It’s moderately heavy weight with short breaks at a fast pace…
Remember, for a standard 4X sequence you take a weight with which you can get 13 to 15 reps, but you only do 10; rest for 30 seconds and do 10 more and so on until you complete four sets. If you get 10 reps on your last set, add a small amount of weight to that exercise at your next workout. 4X is a quick-hit power-density mix…
10×10 is almost pure density training—not much power required due to using a light weight and the extreme fatigue buildup. But it’s excellent for a four-week density-shock mass phase, just as pure-power programs are. After 4 weeks, go back to a power-density mix. That will get you maximum growth in the key 2As, the dual-component mass fibers with both power and endurance capacities. That’s the dominant fiber type in the biggest bodybuilders…
Keep in mind that the more sets you add to a 4X sequence, the more the emphasis moves toward density and away from power. If you’re training with a total-4X program, you may not want to stray too far below or too far above four sets. A few 3X and 5X sequences can be good for variation, but stick to 4X most of the time. For the important change-to-gain anabolic switch, try rotating in the tactics we described in the previous newsletter, like…
Shock-centric: Every set of a 4X sequence in negative-accentuated style—one second positive, six-second negative; 7 reps per set.
4X Pyramid: Add weight on each set of a 4X sequence, so reps go 10, 9, 8, 6.
Rotate those into your program in place of standard 4X every so often.
4X + NA: Do a standard 4X sequence, but for your LAST set reduce the weight and do it in negative-accentuated style—one-second positive, six-second negative. Your reps should look like 10, 10, 9, 7NA.
For more on negative-accentuated sets, see The Ultimate Fat-to-Muscle Workout or The X-centric Mass Workout, both at special low prices for a limited time. Click on the title for more info.
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
www.X-Rep.com
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