4x mass workout Archives

Muscle-Building Myths—Or Are They? (controversial muscle-building info)

Q: I heard that close-grip bench presses can build the inner pecs. But then a pro bodybuilder said that’s false. He said no exercise can build the “inner” pecs—or “lower” biceps for that matter, and that those are muscle-building myths. Which is correct?

A: While close-grip bench presses won’t direct development to the inner-chest area, some researchers suggest that putting a muscle into elongation, or stretch, against resistance can thicken the fibers at the insertion point. For example, doing flyes for more chest beef near the sternum… [Read more…]

Muscle Size by Priming the Pump: Do You Really Need a Warmup?

Q: I don’t seem to see you guys talking about warm-up sets very often. Do I need to do any? I’m interested in building the most mass possible.

A: If you’re using something like our 4X mass method, you don’t need warm-up sets. The first easier sets prime the pump… [Read more…]

5-Minute Blasts for Fast Arm Mass

Q: Help! I need more arm mass, and I’m hoping to add about an inch quickly. I’m using the Direct/Indirect 4X Mass Workout [pages 30-32]. It has only one direct arm workout a week [on Wednesday with delts]. Can I add some extra arm work on Friday when I train chest and back again?

A: Absolutely, but you don’t want to do full arm workouts on Friday’s chest/back day. Instead, we’ve found a couple of quick-hit two-move combos that will do the trick to get your arm mass up so they’ll be looking huge and thick. [Read more…]

Arm Bomb to Get Your Freak On

Q: I’ve been using the POF Direct/Indirect Mass Workout in the 4X 2.0 e-book. Doing great! I’m loving it and I feel much bigger already. But my arms are my weakest muscle groups, so I’m thinking about doing a second arm workout on Saturday. That would have me training five days a week instead of four. Is that okay?

A: That’s a great program—and because you’re using moderate-weight, growth-threshold training, you can tolerate more frequent work for most bodyparts; however… [Read more…]

Speed Reps—Quick Mass-Training Tip

Q: What’s your opinion of loosening exercise form at the end of a set to get a few more reps? Like on curls I keep the reps strict for the first six or seven, then I use some upper-body motion to complete two to three more reps. I’m using the 4X method, so the weight [throughout the 4 sets] is only moderate, not heavy. I’m only using momentum to fight the fatigue buildup at the end of the fourth set. Is that okay, or should I keep my reps strict through the entire 4X sequence?

A: Because the poundage is moderate on a 4X sequence, that’s all the more reason to keep it strict all the way through. Momentum will only take the tension off the target muscle. A very SLIGHT form alteration is acceptable, but keep it as strict as possible to the end of the fourth set… [Read more…]

Sets, Reps, and Muscle-Size Success

Q: I have a 4X question. Let’s use incline dumbbell presses as an example. I do the first 3 sets of 10 reps with 60 pounds. On the 3rd set, I hit the 10th rep, but it isn’t easy. After 30 seconds rest I do my 4th set, but I can only get 5 or 6 reps. Is it better to keep pushing with the 60s until I hit 10 reps on all 4 sets, or should I drop the weight to 55 pounds for all 4 sets, increase the reps to 12 and try that for a few weeks? Any thoughts?

A: We prefer 10,10,10,6, striving to get more reps on that last set at each workout. For most muscle groups, 10 reps seems to be ideal for getting BOTH power and density size effects in the key 2A growth fibers. But there is a place for 4×12 sequences, as you’ll see… [Read more…]

New Size With Full-Body One-Hit Mass Workouts

Q: I’ve been reading about the 4X training and am wondering if you have any advice on how to use it with a full-body three-days-per-week routine. I just started using the 4X method for each bodypart. I do one exercise per muscle. Monday I do chest, shoulders, back, bi’s, tri’s, abs, legs. Wednesday I do the same body parts but in a different order and using different exercises. The same goes for Friday. I take the weekend off. I’m drug-free, so I think I’ve been overtraining till now. I’m hoping that 4X will help spark some new gains.

A: That sounds like a great plan for building more mass. First, skeptical readers need to realize that three-days-per-week programs can do incredible things. We discuss the Colorado Experiment in Size Surge 2.0 and 3D Muscle Building, a four-week research project in which Casey Viator gained 60 pounds of muscle… [Read more…]

Time-Saving Mass Tactic: 4X Supersets

Q: I love the 4X Workout method. It’s opened my eyes to a new way to build mass. I notice that you guys often superset opposing muscles with 4X, like forearm extensors (top) and flexors (underside), going back and forth. Can I do that with other opposing muscle groups, like biceps and triceps to save time and get a bigger pump?

A: We addressed that question in the Q&A section of the 4X Mass Workout e-book. The answer is, opposing-muscle-group supersets work great with the 4X method—as long as the exercises don’t force you to stop your sets from cardiovascular failure as opposed to muscular exhaustion… [Read more…]

Best Muscle-Growth Method for You

Q: I just started using the 4X methods. Great stuff. Loving the pumps, but I’m wondering if 4X is better for maximum muscle size or Downward-Progression 4X [adding weight each set so reps fall—12,10,8,6] – what’s the best muscle-growth method for me?

A: Both methods provide a powerful hypertrophic Density effect. That’s because you rest only 35 to 45 seconds between sets. That gets you to the critical growth threshold quickly… [Read more…]

Drop the Get-Big Bomb (Muscle Mayhem Method)

Q: I like to train heavy, but I fully understand that tension time, or density, can build size as well. My question is, won’t drop sets accomplish both?

A: The drop-set method is one of the best for getting size in the myofibrils as well as a hypertrophic sarcoplasmic burst. And even new veinage too… [Read more…]