Q: I’m loving the 4X Mass program, so when I’m done with it, should I, at my young age of 50, just keep doing that and increase weight when possible, or try your newer STX or XRX methods? I’m actually super intrigued by your Super-Size Crash Course, but I’m thinking there’s some serious weight involved with that, and my old-man joints probably won’t stand for that. Lol
A: The Super-Size Crash Course is NOT about lifting
For example, Downward-Progression 4X: You start with your 15-rep max, but only do 12 reps; add weight to each set so the 4X-sequence reps go 12-10-8-6. Resting 45 seconds between sets will prevent excessive joint-smashing poundages. You can add just 5 to 10 pounds each set…
You’re a middle-age bodybuilder, so if you want to follow Jordon’s mass-building plan as it’s listed, simply use DP 4X instead of the heavy pyramid training he used on certain exercises.
But, as we said, his workouts were far from all-heavy training. In fact, it was mostly 4X, modified Pre-Ex, and TORQ—same weight for 30-20-15, going to failure on each of those sets. Those higher reps ensure a massive pump and encourage new vascularity and capillarization.
But to answer your question about a total standard 4X program, yes, try to increase weight whenever possible. But you also want to mix it up for some change to gain. For example, every so often try 3X sequences with only 25 seconds of rest between (use your same 4X poundage).
Also, work in some DP 4X and even Progressive-Speed 4X (explained in the SSCC e-book as well). It’s all good…
Remember, standard 4X is fine most of the time, but you need variation for more mass creation.
Recommended:
The Super-Size Crash Course includes Jordon Williamson’s 18-pounds-of-muscle-in 12-weeks program plus alternate workouts (moderate-weight for older trainees). It also includes the Progressive-Speed 4X mass method and Steve’s radical 2-Days-On, Muscle-Up, Fat-Gone Diet. Add it to your mass-building library today. For 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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