4x10 Archives - X-REP.COM

Major Muscle Mass with Lighter Weights

Q: I tried your 4×10 method on every exercise, and I’m amazed. The pump was incredible and my nervous system didn’t feel so hammered at the end of my workout as it has in the past. My question is, shouldn’t I do at least one warmup set on the more dangerous exercises, like squats?

A: In theory the first set or two in a 4×10 sequence should be a sufficient warmup. That’s because you use a weight you could get 15 reps with, but you only do 10. And you use that same poundage all the way through… [Read more…]

More Mass Gains: Stretch-Overload Finisher

Q: In the X-centric Mass Workout you end each bodypart routine with the contracted-position exercises for 4×10 density with minimal rest. But you have quoted studies that show how stretch-position exercises can build muscle very quickly. Can I do the stretch exercise 4×10 last and with the contracted move before it for a standard set or two instead?

A: That’s a great idea. You could use that stretch-overload finisher for a few weeks, and then switch back to a contracted-exercise chaser with 4×10 density. We’ll give you an example in a moment, but first… [Read more…]

Quick Muscle-Mass Tip: Density-Expansion

Q: On the X-centric Mass Workout, I’m getting a lot bigger and stronger using the 4×10 finisher for all body parts. It’s great! My question is, as I get stronger should I stop at 10 on the last set, even if it’s easy? Or should I keep repping until muscle failure [on the fourth set]? I know to go up in weight at the next workout, but I don’t want to waste the one where the weight is easier.

A: For the uninitiated, 4×10 (from the 4X Mass Workout e-book) is taking a weight that you can get about 15 reps with, but you only do 10. Rest 30 seconds, then do 10 more and so on until you complete four sets. If the weight is right, you shouldn’t get 10 on your last set or two. If you do get 10 on your last set, add weight at your next workout… [Read more…]