Q: I have a 4X question. Let’s use incline dumbbell presses as an example. I do the first 3 sets of 10 reps with 60 pounds. On the 3rd set, I hit the 10th rep, but it isn’t easy. After 30 seconds rest I do my 4th set, but I can only get 5 or 6 reps. Is it better to keep pushing with the 60s until I hit 10 reps on all 4 sets, or should I drop the weight to 55 pounds for all 4 sets, increase the reps to 12 and try that for a few weeks? Any thoughts?
A: We prefer 10,10,10,6, striving to get more reps on that last set at each workout. For most muscle groups, 10 reps seems to be ideal for getting BOTH power and density size effects in the key 2A growth fibers. But there is a place for 4×12 sequences, as you’ll see…
For the uninitiated, 4X is taking a weight with which you can get 15 reps, but you only do 10; rest 30 seconds, then do 10 more, and so on until you complete four sets. If you get 10 reps on your fourth set, you add weight to that exercise at your next workout. Simple, quick mass-building method!
As your muscles adapt, grow larger, and develop mitochondria size and efficiency, you’ll get stronger on the standard 4X sequence—eventually…
Now, if you get stuck at six reps on set 4 for too long—say, 3 weeks—you can reduce the weight and try 4×12 for a while. A different rep range can often jolt new gains. Give it a two-week trial run…
And don’t forget that there’s always the 3X pyramid—add weight on each set so your reps go 10,9,6. For that, you start with your normal 4X weight. Here you get more of a power emphasis, as you build to a slightly heavier poundage than your standard 4X sequence. That’s why rotating in a 3X pyramid every few workouts can help increase your strength on the standard 4X sequence. Try a 3X pyramid every third workout for inclines…
Now, if you’re a hardgainer, a 3X pyramid may not provide enough tension time for growth. Studies show that those with more endurance-oriented muscles in most body parts (ectomorphs) require longer tension times for mass gains. Steve (below left) is that type, while Jonathan is more mesomorphic…
If you’re in the thinner hardgainer category, you can still do a 3X pyramid every third workout to enhance strength; however, we suggest you tack on one set of negative-accentuated reps to ensure you get enough growth stimulation—like this…
Set 1: Use a weight with which you can get 15 reps, but only do 10. Rest 30 seconds.
Set 2: Add weight and go to muscular exhaustion—which should occur at around rep 9 or 10. Rest 30 seconds.
Set 3: Add weight again and go to muscular exhaustion—which should occur at around rep 6 or 7. Rest 30 seconds.
Set 4 (NA): Reduce the weight back to Set 1 poundage or slightly less and do negative-accentuated reps—one-second positives, six-second negatives. Try to get 7 NA reps so you hit 50 seconds of tension time.
A 3X pyramid plus 1 NA set will do wonders for your muscle size and strength be you hardgainer ectomorph or more-muscular mesomorph or heavier endomorph (by the way, NA has fat-burning properties too). It’s another great 4X variation for muscle-mass creation.
Note: For more on Negative-Accentuated training, see The X-centric Mass Workout, now only $9 for a limited time. The 4X Mass Workout is also just $9 for a limited time.
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
www.X-Rep.com
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