Q: I’ve been using the Full-Range 4X Mass Workout [on pages 46-48 of that e-book] for a month, and I’ve noticed that my muscles appear to be not only bigger, but rounder. I’m looking more like a bodybuilder! I’m not imagining this, as people have told me that at my gym. It’s fantastic, but I’m wondering why. Is it because of the extra sets with 4X on 3 exercises for each bodypart? I was only doing one or two exercises for each muscle before, so it must be the added volume.
A: That’s part of it. The extra volume with short rests during a 4X sequence helps deplete more glycogen from the muscles, and therefore they supercompensate and store more. That extra glycogen gives the muscles a fuller, rounder look, like Bob Paris’, who is pictured below (but there’s more to it than that, as you’ll see)…
Remember, 4X is taking a weight with which you can get 15 reps, but you only do 10; rest 30 seconds, then do it again. Do that for four sets, and if you get 10 reps on the last set, add weight to that exercise at your next workout. That style of training definitely pumps up the target muscle and forces more fullness via glycogen storage…
However, another BIG reason you’re looking more like a bodybuilder is that the program you’re using is FULL-RANGE Positions of Flexion (POF). That 3-way mass method has you train each muscle in its midrange, stretch and contracted position. So with 4X it only takes about 15 minutes to completely blast a muscle into the growth zone with total fiber activation and stimulation.
For example, a POF lat routine is pulldowns for midrange work, pullovers for stretch, and stiff-arm pulldowns for contracted-position work. You would do 4X on each of those for a complete 15-minute lat workout…
Training every muscle through its full range of motion with 4X is definitely a wow-factor workout that elicits optimal fiber activation for fuller muscles thanks to complete development in every muscle structure, so, yeah… You’ll definitely look more like a bodybuilder. That’s four sets on each exercise, so you’re doing 12 sets per muscle—but only the last set of each sequence is to all-out failure…
As we said, a 4X sequence on the 3 POF exercises allows you to train a bodypart in about 15 minutes—very efficient. With that style of training you’ll be gaining BIG—and end up with a fully developed physique that turns heads.
Note: Positions of Flexion is briefly explained with a complete workout program in Chapter 4 of The 4X Mass Workout e-book. For a more thorough muscle-by-muscle analysis, see the original POF mass-building manual, 3D Muscle Building. The 3D MB e-book is over 100 pages and also contains info on Power/Rep Range/Shock, multi-rep rest/pause training, X Reps, a number of unique workouts, and more.
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
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