Q: I’ve got about five weeks before I start my cutting regimen (early April). I was thinking about using one of the phases in The Super-Size Crash Course e-book. Which one of the routines do you suggest if I want to get big before summer? I want to grow as much mass as possible before I start reducing calories, etc.
A: You didn’t provide your age. That’s important because if you’re still young and like to train heavy, the Phase 1 program in the Super-Size Crash Course is a great one…
The test subject at the time we wrote that e-book, 18-year-old Jordon Williamson, liked it the best because he used heavy pyramids and heavier straight sets at one workout. Then when he hit those bodyparts again, he used 4X and TORQ—tension-overload repetition quantity (30-20-15)…
So at Workout 1 he was focusing on myofibrillar growth and pounding the power fibers with heavier lower-rep work. At Workout 2 he shifted to methods that expanded the sarcoplasm, the energy fluid in his muscles for skin-stretching fullness…
That Density-oriented training at Workout 2 also allowed his nervous system to fully regenerate from the heavy sets so he was ready to “go for it” again at his next “power” session.
Okay, what if your older and no longer can and/or want to train with ultra-heavy poundages? In that case, we suggest Phase 2….
Here you use Downward-Progression 4X as well (DP 4X) as standard 4X along with higher-rep “finisher” sets at each workout. It’s a mix of growth-threshold density training and slightly heavier pyramids with DP 4X…
DP 4X is taking your 15-rep max weight, but only doing 12 reps. Rest 45 seconds as you add weight, then do 10. Rest 45 seconds as you add weight again and try to get 8. Rest 45 seconds and add weight one last time and try to get 4 to 6 reps…
While it looks like you’re going heavy, the short rests between sets prevent you from piling on joint-jarring poundages. In other words, your last heaviest set of 4 to 6 reps will NOT be ultra-heavy—it will just feel like it is…
One other option: If you’re older AND advanced—more than a few years of consistent training under your belt—you may want to try the Alternate Phase 1 routine that includes Progressive-Speed 4X (PS 4X)….
PS 4X has you change the tempo of each set, and the last one is—you guessed it—speed, or X-celeration. Each speed rep lasts 1.5 seconds. If you choose that routine, please DO NOT throw the weights on your speed sets. Stay in control (there’s a full explanation in The SSCC e-book).
Speed sets are one of the best ways to activate and hypertrophy the
Jordon was very much into strength, so he did NOT use Progressive-Speed 4X. But he used heavy pyramids for 2B growth—and his results were spectacular after ONLY 12 WEEKS. He gained 18 pounds of muscle and even had a hint of abs showing. Nice work…
So Phase 1, Phase 2, or Alt Phase 1 (if you’re advanced). Take your pick to get BIG quick. Start now to get big before summer with enough time to get lean, too.
The Super Size Crash Course is available HERE <==
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
www.X-Rep.com
Build MASS with bodyweight training
One way you’re guaranteed to pack on stacks of muscle is through a process called muscle protein synthesis (MPS), which more than doubles 24 hours after an intense workout…
Until recently, MPS was only elevated when trainees would lift 70-90% of their one-rep max…
That’s not only dangerous for your joints, but it also sets you up for high injury risk every time you exercise…
It used to be believed that training with your own bodyweight couldn’t get you the same results as training with your 70-90% one rep max… Until NOW.