The Big, Basic 4X workout is going strong. Sure, it’s only three days in, but I’m loving everything about it so far, though I can see that I’ll likely be making some additions. For now, however, the workouts are fantastic and sparking new motivation…
Back: Chins (4×10); Stiff-arm pullovers (3×12); Bent-over rows (4×10); Bent-arm bent-over laterals (3×12); DB shrugs (3×12)
Biceps: Barbell curls (4×10); Face-down incline curls (3×12)
Abs: Knee-ups (3×12); Full-range crunches (3×12)
Note: My split is based on the Big, Basic 4X Mass Workout routine in The 4X Mass Workout e-book.
Big Basic 4X Summary
I mentioned earlier this week that I’d be playing the schedule by ear, and that’s what I did yesterday. I’ll evolve into 6 days in a row, I believe, but I’m using this week as a semi break-in week. Not as far as effort – that’s at 100% – but from a recovery standpoint. I’ve been training every other day for several weeks with most “off” days being cardio work. I’ll go 2-on/1-off this week with off days being cardio still, but will change that next week.
Workout was fantastic. Chins are tough with minimal rest between sets, so reps decreased quicker than I expected, but I’ll adapt quickly. I’ll need to increase weight on all other back work, though. Rows felt particularly good with higher volume, but the last set saw a couple of extra reps to make sure I hit failure. Same with the others. Biceps work was great, but I’ll probably try genuine Spider curls next time. Abs will also see an increase in sets, or I may add planks to the end. We’ll see.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.