Q: I’ve been using the 4X mass method on just about every exercise for just over a month and have gained five pounds of muscle. I’m still lean with abs, so I know it’s not fat. I often do 3X sequences, the way you sometimes recommend, but if I don’t do all 4 sets, I feel guilty. It’s just that I don’t want to overtrain, which is how I feel when I do 4X on all exercises. Should I just bite the bullet and do 4X on everything?
A: If you’ve gained five pounds of muscle in a little more than a month, you’re doing damn good! Most bodybuilders don’t gain five pounds in a year…
It’s hard to overtrain with 4X because you’re only taking the last one or at most two sets to failure on each sequence. Still, if you’re a hardgainer ectomorph type, you should use 3X when you’re feeling as though you’re doing too much…
To relieve yourself of guilt, here are a few things you can do on that third set to give it more intensity for muscle immensity…
1) Rest/Pause. When you reach failure on set 3, rest for 10 seconds, then go to failure again. Rest 10 seconds one more time, then rep out. Your entire 3X sequence should look something like this: 3 x 10, 10, 9(6)(4). So you really did two additional sets and 10 extra reps.
2) Drop Set. When you reach failure on set 3, reduce the weight and immediately rep out again. Rest as little as possible. If you’re using a machine, move the pin and continue. If you’re using DBs, have the lighter set at your feet ready to go. Your entire 3X sequence should look something like this: 3 x 10, 10, 9(9)
3) X-centric + X-celeration. Do set 3 like this: Do as many reps as you can lifting in one second and lowering in six. You should be able to get about five reps in that X-centric style. Now immediately launch into an X-celeration set—each rep should be fast but controlled. You should get about six of these 1.5-second reps.
Note: See The Ultimate Super-Size Crash Course for more on Progressive-Speed 4X—as well as programs that include it and similar methods. It also has the two-phase workouts that packed on 18 pounds of muscle to Jordon Williamson’s physique in 12 weeks.
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
www.X-Rep.com
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