4X Archives - Page 10 of 12

Last-Set Shuffle to Pack On More Muscle

Q: I like the idea of doing something different on the last set of a 4X sequence. You mentioned a drop set, and that works great. What about a heavier pure-negative set? Like on curls my partner would lift it for me, and I would lower [a heavy weight] slowly for six negative reps.

A: That depends on what you’re trying to accomplish. Pure negatives—your partner lifts the weight, and you lower in six seconds—are designed to attack the force-generating myofibrils in the muscle fibers, which means they are primarily for strength building with only minor size effects, so not really building a lot more muscle… [Read more…]

The Not-Gassed-More-Mass Workout

Q: Your 4X Mass Workout e-book is one of my favorites, but I’m not sure using 4X at every workout will produce maximum mass for me. As you say in The Ultimate Power-Density Mass Workout, a muscle needs both density and power to grow to its biggest at the fastest rate possible. To me, 4X feels like more density because I fatigue very quickly. Then the muscle feels worthless on the next exercise. I’m thinking about using the Ultimate Power-Density Mass Workout that includes both 4X [short rests] and power sets [with longer rests]. Are there any adjustments you would suggest?

A: The Ultimate Power-Density Mass Workout is great for building size and strength (4X is primarily for muscle size). As you said, the Power-Density Mass Workout is a mix of straight power sets, 4X sequences and drop sets. For example, here’s the biceps routine from the full-range Positions-of-Flexion workout in that e-book: [Read more…]

Get Bigger, Fuller Muscles with Wow-Factor Workouts

Q: I’ve been using the Full-Range 4X Mass Workout [on pages 46-48 of that e-book] for a month, and I’ve noticed that my muscles appear to be not only bigger, but rounder. I’m looking more like a bodybuilder! I’m not imagining this, as people have told me that at my gym. It’s fantastic, but I’m wondering why. Is it because of the extra sets with 4X on 3 exercises for each bodypart? I was only doing one or two exercises for each muscle before, so it must be the added volume.

A: That’s part of it. The extra volume with short rests during a 4X sequence helps deplete more glycogen from the muscles, and therefore they supercompensate and store more. That extra glycogen gives the muscles a fuller, rounder look, like Bob Paris’, who is pictured below (but there’s more to it than that, as you’ll see)… [Read more…]

The 10-Minute Muscle Maker

Q: If 4×10 [as in the 4X technique] is so effective at achieving both power and density for maximum muscle mass, why would one bother with 10×10? You wrote that a trainee should only stay on 10×10 for three to four weeks since staying on it longer may compromise the power component. If you believe 4×10 is clearly superior, why waste time on 10×10?

A: 10×10 is a PURE DENSITY shock tactic that can produce big gains in muscle size quickly—and you only do it on one key exercise for each bodypart. That means it takes only 10 minutes to thoroughly and completely blast a muscle into the growth zone—but we only recommend this pure density approach for a four-week shock phase… [Read more…]

Max Force for Major Muscle

Q: In your early e-books, like The Ultimate Mass Workout, you say that generating maximum force is the key to muscle mass. To me, it doesn’t seem like you ever exert max force with 4X training because you are using moderate weights. Do you still think creating maximum force is the way to build the most mass?

A: Yes, we believe force is one of the big keys to packing on muscle mass—but there’s more than one way to get enough… [Read more…]

Max Contraction for Peaked Biceps Action

Q: I love Positions of Flexion. I’ve gained about 10 pounds since I started using it, but one problem I have is biceps. I just don’t feel the last exercise for contraction, concentration curls. I’ve tried them Arnold style, with my arm hanging free, and I’ve also tried them seated with my arm against my inner thigh. Is there another exercise I can use?

A: We usually suggest spider curls, which are basically preacher curls on the vertical side of the bench… [Read more…]

2 Easy Ways for BIG Muscle Gains

Q: You recently mentioned that adding sets to 4X to make it 6X or higher emphasizes density with less power. Wouldn’t that be a good way to get more muscle gains in the endurance-oriented muscles like abs, calves, and forearms? Even quads?

A: That’s a good observation. Some muscles are much more endurance oriented and require a distinct density emphasis to grow as opposed to power. Exclusive low-rep power training doesn’t do much for forearm or calf muscle gains in most trainees. [Read more…]

Maximum Muscle Mass Without Heavy Weights?

Q: Do you believe that a person can max out muscle growth with 4X-style training considering you only use medium poundages?

A: We know for a fact that 4X-only workouts build a lot of muscle—and without straining joints because the poundages aren’t super heavy. Remember, with 4X you take a weight with which you can get 15 reps, but you only do 10; rest 30 seconds, then do 10 more; and so on until you do 4×10—and only the last set or two are to failure… [Read more…]

Shock-centric Mass Blast

Q: I’ve been using your 4X method and throwing in some NA (negative-accentuated) sets every so often, mainly because I like some soreness. It makes me feel like I’ve done good work in the gym and am growing. Lately, I can’t seem to get much soreness from my workouts. Should I add sets or more NA or what?

A: There is no scientific research that shows that muscle soreness equals muscle growth—but we know what you mean. It makes you feel like you’ve hit the muscle hard enough to trigger growth, and it just makes sense that the microtrauma should translate into hypertrophy. We know for a fact that emphasizing the negative stroke of every rep can cause more soreness and that it can cause inflammation—which is temporary size. But that should lead to permanent mass… [Read more…]

Lean-and-Muscular Winter-Workout Tips

Q: I’m using the four-day version of The X-traordinary 4X Mass Workout. Will that help me stay as lean as possible over the winter? In the past, I’ve had trouble in that area. I tend to blow up to a smooth fat boy over the holidays. Is 4X the way to go so I don’t chub up?

A: First, understand that no workout program will prevent you from becoming president of the Chub Club if you eat like crap all the time. We’re not saying you can’t enjoy some fattening foods and desserts every so often, but it sounds like you lose control. Moderation is the key. Stay on a healthy diet most days during the week, but allow one or two for splurges. Do NOT make junk meals an everyday occurrence. Imagine YOU in this picture to stay on track… [Read more…]