Q: Your Progressive-Speed 4X method (from The Super-Size Crash Course) sounds like a killer mass method. As Coach Charles Poliquin used to say, changing tempo is a legit way to get new gains in muscle growth. But I’m into heavy training now, so I don’t want to start my work sets with a light [1/6 tempo] X-centric set. Can I do X-centric last?
A: You don’t have to use Progressive-Speed 4X for new gains as we outline—with an X-centric set first (lifting in one second, lowering in six)…
In fact, since you’re in a heavy training phase, you can completely bastardize it and only do your tempo-change-for-more-gains on your last set only—as an add-on—and you can get two tempos in one.
For example, say you’re using a pyramid on your big midrange exercise, adding weight to each set—like this…
Bench presses or incline presses, 3 x 8, 6, 3-4
For a double-tempo change to gain, simply add a fourth set with LESS weight and do it in X-centric style, lift in one second and lower in six, rest 10 seconds, then rep out in X-celeration style—1.5-second reps—with that same lighter weight…
With X-centric you’ll get 7 to 8 reps and a long muscle-building tension time of nearly a full minute. That triggers high-end hypertrophy…
After the 10-second rest/pause, you do X-centric, a “speed” style—1.5 seconds per rep. You get less tension time, but the fast, CONTROLLED piston-style rep action can activate MORE growth fibers….
Now you get your heavy training with add-on rep-speed variation for more mass creation.
NOTE: Get The Super-Size Crash Course with complete workouts that include Progressive-Speed, Downward Progression, Positions of Flexion, 4X, TORQ, and more—PLUS, the radical, result-producing 2-Days-Per-Week, Jack-Your-Physique Diet for only $10. More info, go HERE
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
www.X-Rep.com
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