Q: I’ve been using an X-centric set [lift in one second, lower in six] for every muscle and have noticed more cuts, veins, and I’m pretty sure more muscle size. I usually use it on the last set of a 4X sequence, but I’ve heard it’s better on the first set to get more of a warmup. Which is better, the X-centric set on the first or last set of 4X?
A: In a previous newsletter, we outlined how to use an X-centric set on the last set of a 4X sequence with The Ultimate Fat-to-Muscle Workout. We showed a lat routine with 4X on the first exercise.
For the uninitiated, 4X is taking your 15-rep-max weight, and only doing 10. Rest 35 seconds, then do it again. Repeat for four sets. But now your last will be X-centric…
Here’s how the Fat-to-Muscle triceps workout would look…
Midrange: Lying extensions (4X), 3 x 10; (X-centric) 1 x 8
Stretch: Overhead extensions, 1 x 7-9; (X-centric) 1 x 8
Contracted: Pushdowns, 2 x 15-20
Again, on the fourth set of lying extensions, you do X-centric, lifting in one second and lowering in six. That means you will need to REDUCE the poundage for that last set.
Now if you hit X-centric on the FIRST set, you can use the same weight all the way through—no weight change. So your first exercise would look like this instead…
Midrange: Lying extensions, (X-centric) 1 x 8; (4X), 3 x 10
X-centric on the first or last set of a 4X sequence works great, but it’s excellent on the last set as well. We like to mix it up….
As you mentioned, X-centric on the FIRST set better primes the target muscle for contraction on the 3X sequence that follows. You also have less fatigue to deal with, so your form will be perfect—but your intensity will be lower. This will be a sub-failure set…
If you do it on the last set, you’ll probably get a better pump and fatigue—and you’ll go to failure….
Either way, you get the X-
- More fat burning
- Longer tension time for sarcoplasmic expansion/muscle size
- More microtrauma for new muscle-fiber remodeling (myofibrillar expansion/hypertrophy)
- New veinage—capilarization occurs with longer tension times and slower reps
X-centric is a technique to rip you up with new freak on your physique.
X-centric Training Best-Sellers on sale:
1) Complete workouts, diet tips, cardio myths, ripping supplements—The Ultimate Fat-to-Muscle Workout is available HERE <==
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Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
ANABOLIC HORMONE RESET SOLUTION
Yes, it is possible to simultaneously build muscle while losing fat…
The right form of intermittent fasting will help you gain more muscle while you burn fat…
That’s because it supercharges your anabolic environment, including testosterone and growth hormone production.
According to Dr. Michael Mosley, it results in “better metabolic adaptations, improved muscle-protein synthesis and a higher anabolic response to post-exercise feedings.” [J App Phys., Jan. 2011: 236-45]
Proper fasting will NOT have you burning muscle—just the opposite as your body fat decreases and your testosterone and growth hormone increase. [Webber, J., et al. (1994). Br J Nutr.]
Still on the fence? Our friend Shaun Hadsall used an approach similar to how The Rock does it, which is explained in the new 1-Day Hormone Reset protocol, developed specifically for the over-40 crowd (women use it too, as you’ll see). Check out his results at the link below…