Q: I’m planning to start the Fat-to-Muscle Workout right after the holidays. I understand the ideas—heavy midrange and stretch for micro trauma in muscle fibers to ramp up metabolism and high reps on contracted exercise for blood flow and growth hormone release. My question is, Can I use the 4X mass method on the contracted-position exercise at the end of each bodypart workout instead of high reps? Won’t 4X do the same thing as the two high-rep sets, but get even more blood flow with more sets?
A: Absolutely. In fact, a great plan to jump start your lean machine is to mix it up—do 4X at some workouts on the ending contracted-position exercises and the two high-rep sets at others. Why? Slightly different stimuli…
For the uninitiated, the 4X mass method is picking a weight with which you can get 15 reps, but you only do 10. Rest ONLY 35 seconds, then do it again. Continue for four sets, and on the last go all out—to failure…
That produces great muscle burn for GH release, which is a potent fat burner as well as anabolic stimulator. You also get more volume in less time—40 reps in about five minutes.
That type of DENSITY training is a key to maximizing mass development as well as fat loss…
At your next workout, switch: On your ending exercises, do two high-rep sets—around 20 reps. Those also produce burn and a lot of blood flow for GH release. However, you also move into the UPPER hypertrophic tension time zone (something most trainees never get)…
Studies show that ultimate hypertrophic tension time is 40 to 90 seconds. The 10-rep sets in 4X training give you 40 seconds…
When you do 20 reps, at three or four seconds per rep, you get 60 to 80 seconds. Notice that you’re moving into the higher range of hypertrophic tension: 60 to 90 seconds. So you fire up the fat-loss jets AND trigger new muscle-size effects…
You’re getting great variation for incredible FAT-TO-MUSCLE stimulation. Perfect to kick-start your physique transformation and jump start your lean machine.
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
www.X-Rep.com
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