Q: I like [3-exercise POF] for each muscle, and have added about six pounds of new muscle combining it with the 4X method. Heavy training is not for me—my joints tend to crumble these days (at 43 I’ve been hurt multiple times training heavy). My question is, now that my gains have stalled, I’d like to pull back to 3X but do more exercises for each muscle than just 3. What do you think?
A: One thing we preach with a vengeance is experimentation. We love 3-move Positions of Flexion too, but to get huge you have to change the groove. And that can be done with more exercises every so often as you suggest….
You’re smart not to just add exercises to your 4X routine. By changing to 3X you’ll be able to go just a bit heavier without joint stress—and it will do your mind and motivation good to pull back to 3 sets on each exercise…
What about the time constraints and recovery stress?
We assume you were doing 3-exercise POF with 4X on each. That’s 12 sets total…
If you add ONE exercise—to make it 4—and pull back to 3X, you’re still only doing 12 sets total. However, the angle change you’re now getting from the additional move should be enough to trigger new growth.
If you feel the volume of your current routine—12 sets per muscle—is about right, keep it at 4 exercise, a 3X sequence on each.
If you can handle a volume increase, try 5 exercises. That would jack up your volume to 15 sets—a 3X sequence on each of 5 different exercises.
That may sound like a lot of work that will take too much time—but it won’t…
The beauty of 4X and 3X is that the methods are very time sensitive. A 3X sequence only takes about 4 minutes. So even with 5 exercises, you’ll still get each target muscle totally pumped and pounded in about 20 minutes—full hypertrophy engaged…
For those who aren’t familiar, a 3X sequence is taking your 12-rep max but doing only 10 reps. Rest 35 seconds, then do 10 more. Rest 35 seconds and go to failure. If you get 10 on that third set, add weight at your next workout. Simple.
It’s a great way to do more moves and GET HUGE.
NOTE: For more on 3X and 4X training, see The 4X Mass Workout HERE <==
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
www.X-Rep.com
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