4x mass workout Archives - Page 3 of 6

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…]

Best Way to Build Muscle After Years of High-Intensity Training

Q: I have the 4X Mass Workout e-book, and I’m convinced it’s the best way for me to build muscle now after years of high-intensity training. I’m ready to start, but I want to include some negative-accentuated (NA) sets for better fat burning. I have both the X-centric Mass Workout and the Fat-to-Muscle Workout [which both include NA]. Lots of good info and workouts, but nothing that really merges 4X and NA the way I want. I need to add NA sets to the Direct/Indirect 4X Mass Workout. How?

A: Keep in mind that negative-accentuated sets are very traumatic and can require more recovery. With the Direct/Indirect 4X Mass Workout, most upper-body muscles are getting THREE hits a week, be they major or minor. That’s already a lot of muscular trauma. But you’re right: Adding an appropriate dose of NA work—one second on the positive and six seconds on the negative—without overtraining, can stimulate more fat burning on a couple of levels… [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…]

Bench press? Try this for new eye-popping SIZE (chest, arms, and more)

Q: Bench press seems to be the “measure of a man” even today. I’ve always sucked at it, but never really hurt for chest development. I prefer the decline alternative, just like you guys, but I also observe that many military guys have good chest development, many with pushups alone. How do you build a good chest if you suck at bench pressing?

A: Funny you should mention pushups. Steve has found that to be a great exercise to end his chest routine with—and he sucks at bench presses, too. Injuring his shoulder bench pressing powerlifting style in his 20s didn’t help matters. And it still hurts him… [Read more…]