Q: I have used 4X with 10 reps per set, but I see you’ve also used 15 to 20. Does that work? Will it get me bigger and more vascular? Is it better than standard TORQ [30-20-15]?
A: It’s really just another variation—semi-TORQ, if you will, but without a poundage increase on each set. It’s high-end hypertrophy with a density edge.
Let’s face it, starting with 30 reps on every exercise can get monotonous. Ramping down to 15 or 20 per set, with only 35 seconds of rest, provides high-end hypertrophic stimulation with a density component—short rest between sets…
Studies show that density style training works very well for skinny ectomorphic types—like Steve. Jonathan, who is more mesomorphic—naturally muscular—does well with Downward-Progression 4X, but higher-rep styles also work for him…
By the way, DP 4X is adding weight to each set so reps go 12, 10, 8, 6. Although you can also go a bit heavier and shoot for 10-8-6-4—just be careful and keep your form strict…
We also suggest that with DP 4X you rest a bit longer—45 to 50 seconds. But that’s up to you…
Short rests between sets as well as higher reps can help increase vascularity for sure—but you have to be lean enough for veins to show…
There are so many ways to alter the 4X method—from higher reps, to shorter rests, to repetition tempo, or speed.
It all adds up to variation for mass creation—and some new vein delineation.
For more info on the 4X method, take a look a the 4X Mass Workout:
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
X-Rep.com