Q: Your Progressive-Speed 4X method (from The Super-Size Crash Course) sounds like a killer mass method. As Coach Charles Poliquin used to say, changing tempo is a legit way to get new gains in muscle growth. But I’m into heavy training now, so I don’t want to start my work sets with a light [1/6 tempo] X-centric set. Can I do X-centric last?

A: You don’t have to use Progressive-Speed 4X  for new gains as we outline—with an X-centric set first (lifting in one second, lowering in six)… [Read more…]