Q: I just got your X-centric Mass Workout. Read it through in one sitting—one of your best e-books by far. My question is, you have a number of workouts, and you always have only one X-centric set [lift in one second, lower in six]—on the last one in a sequence. Can I do more than 2 X-centric sets? And what about doing them first instead of last?
A: An X-centric set is a great way to finish off a 4X sequence. Or to do it as your last set when you’re doing standard sets so you can really feel it, fry it and grow…
That’s because it augments the pump with a longer tension time—about a minute if you get eight reps. It’s also one of the best ways to get muscle innervation…
According to muscle-building authority Greg Zulak, innervation is “the ability to feel, sense and control the working muscle.” He says getting more innervation is “a shortcut to larger muscle mass and muscular development.”
We agree. Muscle innervation insures a big pump and heightened fiber recruitment. The slow negative on each rep makes that happen…
That means X-centric sets can work well as your FIRST set—or even your first two sets. It will prime fibers to fire on the sets that follow.
We’ve mentioned it before, but here’s how we’ve been doing that on a Progressive-Speed 4X sequence…
Set 1: X-centric—lift in 1 second and lower in 6—for about 9 reps
Set 2: X-centric—1/6 tempo again—for about 7 reps
Set 3: Standard—lift in 1 second, lower in 3—for 10 to 12 reps
Set 4: X-celeration—final set with speed, each rep lasting 1.5 seconds—for about 12 reps
Could you do the first 3 sets in X-centric style? Absolutely. There are no rules set in stone. Just be careful—Xcen sets can get you sore, but they can build mass galore.
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
X-Rep.com