Q: I’ve been using the Positions of Flexion 4X program [in The 4X Mass Workout 2.0]. I’m blown away at how much muscle I gained in a month. 4 pounds! That’s after a couple of years with zero muscle gains. That workout is all moderate-weight 4X and 3X sequences, and I’m wondering if I should use your downward-progression 4X method every so often, adding weight on each set. How should I work it into that program?
A: There are a couple of excellent options, but we have a simple one that’s our favorite. Before we lay it out, let’s explain the 4X vs. DP 4X since we have a lot of new readers…
Standard 4X: Take a weight with which you can get 15 reps, but you only do 10. Rest 35 seconds, then do 10 more—and so on for four sets. You go all out on the last set. If you get 10, you use more weight on that exercise at your next workout.
Downward-Progression 4X: Again take your 15RM, but this time you do 12. Rest 45 seconds—a bit longer—add a little weight and go for 10 reps. That should be hard, but not quite to failure. As you rest 45 seconds again, add more weight. Go for 8 reps on your third set. This should be to failure or very close. Rest 45 seconds and add weight one last time—shoot for six reps. Get as many as you can on that last set.
So with 4X you do 4 x 10; with DP 4X, you do 4 x 12, 10, 8, 6—it’s like a semi-heavy 4X pyramid. In fact, that’s exactly what it is.
Luckily, with the short rests of 45 seconds, the poundages never get ultra heavy. So this is a great way to train somewhat heavier but much safer (great for older trainees and/or those who have joint issues).
Okay, what’s the best way to use DP 4X? We like doing it on the first big exercise only at every other workout. So if you’re using the POF Direct/Indirect 4X Mass Workout, do the Monday chest-back workout as it’s listed, standard 4X and 3X sequences…
Then when you hit those bodyparts again on Friday, use DP 4X on bench presses, incline dumbbell presses, pulldowns,
Do that for the other two workouts as well—delts-arms, and legs. Use DP 4X on the exercise designated with an “M,” for midrange; for the “S” and “C” exercises use standard 3X and 4X.
So every other workout you’ll use DP 4X to get you more myofibrillar stimulation to jack up new mass stimulation—without joint annihilation.
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
www.X-Rep.com
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