Q: I’m ready to start the total 4X mass program [moderate-weight, growth threshold training]. How do I know what weight to use on each exercise? Can I base it on my 8-rep max or what?
A: The 4X mass method is density training—so it’s high fatigue. Very different from standard training with longer rests, so we understand the weight confusion, but that’s why for weights you’ll have to guess…
It all depends on how conditioned you are to shorter rests between sets and tolerating muscle burn.
For the uninitiated, a 4X sequence has you start with what you believe to be your 15-rep-max weight. Then you only do 10; rest 35 seconds and do 10 more—and so on for four sets. On the last set, you go to positive failure. If you get 10, you add weight to that exercise at your next workout. Simple—and
That’s because density training methods like 4X expand the sarcoplasm, the energy fluid in muscles. Also, the high fatigue forces myofibrillar thickening. As fatigue builds, the muscle is forced to activate many fibers, and the myofibrils will get taxed for growth.
4X Mass Tip
On the last set of a 4X sequence, you go to failure no matter what. If the weight feels too light, either
4X training is density for more muscle immensity—if you can handle the burn and intensity.
If you want more information on X-centric training, as well as complete workouts and unique applications, see our e-book The X-centric Mass Workout.
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
What Would You Do to Protect Your Family?
Mike Westerdal is a renowned personal trainer and national best-selling physical preparedness author, but he’s also a father and a husband… who would do anything to protect his family.
He used to get pushed around when younger and spent years building up his body and becoming stronger, getting mentally and physically tough the hard way. As he got bigger, he learned to handle himself, and working in security, he learned first-hand how violence really plays out.
Some of the other guys online who show off their self-defense videos and books need to get a grip. The level of skill needed to pull off their basic moves is CRAZY for most ordinary people.
If a defense system requires more than a few hours to master, it’s not a program.
The only techniques you will ever use are the simple ones.
They need to work for an ordinary person without prior training, technique, or ability.
So even if you think you don’t have time to learn how to defend yourself…
You don’t need to spend years training to be a martial artist.