Q: In the Size Surge 2.0 e-book, Phase 1 is all heavy sets. I don’t have any joint problems, but I love moderate-weight 4X training. I’ve gained over 5 pounds of muscle in 6 weeks with it. I don’t want to give it up completely now, but I do want to go on the 10-week Size Surge program. Can I use the same combination approach in Phase 1 that you outline in the new Phase 2 chapters; that is, heavy work on the big exercises and 4X on the more isolated ones?
A: We understand your concern about all-heavy training all the time. Lots of trainees (including us) have suddenly packed on more mass with a dose of moderate-weight, growth-threshold 4X—or even 10×10. That’s because training all-heavy for too long NEGLECTS sarcoplasmic expansion…
The sarcoplasmic energy fluid that fills muscle fibers is one of the biggest keys to fast size increases. It expands in response to longer tension times and/or short rests between sets—what we call DENSITY training…
The 4X mass method gives you both so your muscles get the density overload they need for growth in that area. Nevertheless, after long periods of ALL-4X, a few weeks of all-heavy workouts can be a good change (if you’re young with no joint pain). Then you get even more gains when you go back to 4X. Just a suggestion…
But like we said, we understand your concern. And since you’ve only been using 4X for six weeks, go ahead and use it on the more isolated exercises in Phase 1…
That means for quads you will do heavy squats followed by a fast 4X sequence of leg extensions.
For chest it’s heavy bench presses followed by 4X on flyes.
Now, since Phase 1 is basic exercises, NOT full-range Positions of Flexion (that’s Phase 2), some muscle groups don’t have an isolation move—like back. So you’ll have to decide which one you train heavy and which gets 4X.
Remember, you hit legs, chest, back, and delts on Monday and Friday. Wednesday you do deadlifts, arms, and abs…
That means your Wednesday biceps routine would be heavy barbell curls followed by 4X concentration curls. For triceps, you’d do heavy lying extensions and 4X pushdowns. (Yes, you’re only hitting arms DIRECTLY once a week, BUT they get plenty of work during chest and back on Monday and Friday—that caused Jonathan’s arms to grow 1 1/4 inches in 10 weeks on the Size Surge program)
Your idea is approved. It’s a simple change-to-gain strategy that has you train both “sides” of every muscle for a double dose of growth. Prepare for a SUPER Size Surge experience.
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
www.X-Rep.com
Testosterone prescriptions do more HARM than good for older men
Millions of men are struggling with the problems associated with low-T in today’s world, such as extra belly and chest fat, low energy and stamina, lack of sexual desire, ED problems, and loss of muscle.
Sadly, millions of men also turn to Testosterone Replacement Therapy (TRT) to try to overcome these problems and try to feel like a new man again…BUT there are some VERY concerning problems with TRT that every man NEEDS to know.
After reading the article below, you might want to consider alternate routes of boosting your T levels naturally instead of through something that’s potentially as harmful as TRT…
–> Why Testosterone Replacement Therapy can do more HARM than good (for any ladies reading this, please pass this on to your husband or boyfriend if they are using or have considered using TRT)