downward-progression 4x Archives

Three Quick Sets for Major Muscle Mass

Q: I remember back from your old daily training blog that Steve often did Downward-Progression 4X with only three sets. If I remember correctly, he would add weight so his reps were 12, 10, 8. I like the idea of three sets because I do more than one compound exercise for each muscle. Do you think adding more weight to each set so my reps are 12, 8, 5 will work? I like to go heavier.

A: The reason Steve kept his last set at around eight reps is because he’s old. LOL! However, if you’re a bit younger and like to take your reps down lower, we’d give you the thumbs-up on your idea… [Read more…]

Double Up for More Mass: Pyramids + Progressive Speed

Q: In Chapter 6 of The Super-Size Crash Course, you outline an alternate Phase 1 with Progressive-Speed 4X at one workout followed by Downward-Progression 4X+ at the next. Can I do both methods at the same workout?

A: Before we answer, let’s describe both mass tactics for those who aren’t familiar with them: [Read more…]

Workouts Too Draining? Reduce Training, Start Gaining—BIG

Q: I’ve been super motivated the past few months and really hitting it hard in the gym using a version of a Heavy/Light program you guys have talked about before. I couldn’t stand to do a back-off week, though, so I think I’m overtrained. Do you think reducing to two exercises per muscle is a good idea? Should I still do heavy/light?

A: Your nervous system is probably hammered. We know, we know—you don’t want to lose any muscle or strength. So here’s what we suggest…

[Read more…]

Light-Medium-Heavy Rotation for Muscle-Mass Creation

Q: I want to do a weekly rotation of light, medium, and heavy POF. For light week, I’ll use TORQ on all exercises (30-20-15). For medium week, it’ll be all 4X or 3X sequences. I’m 49, so I wonder if heavy is even a good idea at all. Should I chance it and do POF pyramid training, adding weight on each set? Or should I skip the heavy stuff all together?

A: Your “weekly rotation” sounds like a great idea for adding mass along all pathways. And the variation should keep you stoked…

However, at 49 you are right on the cusp of heavy-training tolerance…

[Read more…]

Safer Power-Density for Muscle Immensity

Q: I just got your Super-Size Crash Course. Great programs in it! I’m older (48) and have been training for almost 20 years. Thinking about using Phase 2 with Downward-Progression 4X, but I’ll alternate with TORQ for “lighter” training days. Do you think that’s a good plan?

A: We think it’s a great plan, and one we’ve used for excellent change—and good pain—to gain. For the uninitiated, here are the two methods to alternate:

Downward-Progression 4X

Pick a weight with which you can get 15 reps, but only do 12. Rest 45 seconds as you add weight, then do 10. Rest 45 seconds as you add weight, then do 8. Rest 45 seconds as you add weight, then try to get 6.

So your reps look like this: 4 x 12, 10, 8, 6, adding weight on each set.

Vascular arm doing dumbbell curls - Safer Power-Density for Muscle Immensity

You could call that semi-heavy training, and it’s perfect for older trainees–or anyone who doesn’t want to hammer their joints with ultra-heavy poundages. The short rests between sets prevent that…

At your next workout, you’ll do lighter DENSITY training with TORQ—tension-overload repetition quantity.

TORQ

Take your 30-rep max weight and go to failure. Yes, 30 REPS. Rest 45 seconds, then go to failure again, shooting for 20. Rest 45 seconds, then go to failure one last time for 10 to 15 reps. You get high-end hypertrophic tension times…

Alternating those two methods from workout to workout is great for SAFER power work alternated with lighter, sarcoplasmic-expansion hits.

It’s really a less-joint-stress version of Power-Density for new muscle immensity.

Note: DP 4X and TORQ, as well as Progressive-Speed 4X and pyramid training, are explained—and included in the programs—in The Super-Size Crash Course e-book.

Till next time, train hard—and smart—for BIG results.

—Steve Holman and Jonathan Lawson
www.X-Rep.com

7-Minute “Miracle Fix” for Stubborn Belly Fat

Researchers from The Proceedings of The Nutrition Society are suggesting this “blood flow hack” is the fastest way to melt off frozen belly fat with minimal effort.

So if you want to switch on your fat burning switch in just 7 minutes—without going to the gym or running on the treadmill, then check this out:

7 Minutes “Miracle Fix” for Stubborn Belly Fat

Pack On Mass—Prime-Time Style

Q: Okay, I’m moving into my late 40s, and I’m tired of all the joint pain from training heavy—shoulders, knees, hips. You name it! I’m from the lift-heavier-to-build-mass philosophy. But from all the research I’ve been seeing, it appears I don’t have to train very heavy at all to add plenty of muscle. I’m excited to try it, and I know you guys have been preaching about how these methods pack on mass for a while, but how should I start my transition?

A: No transition necessary. If you’re hurting that much, you should go right to the easy-to-follow 4X-style workouts. The relief—and new muscle gains—will amaze you (even younger guys should try a four-week all-4X phase for new growth)…

[Read more…]

Massive-Muscle Gains Without Joint Pains

Q: I’m loving the 4X Mass program, so when I’m done with it, should I, at my young age of 50, just keep doing that and increase weight when possible, or try your newer STX or XRX methods? I’m actually super intrigued by your Super-Size Crash Course, but I’m thinking there’s some serious weight involved with that, and my old-man joints probably won’t stand for that. Lol

A: The Super-Size Crash Course is NOT about lifting ultra-heavy weight. Bodybuilding protégé Jordon Williamson did use some heavy pyramid training in his 12-week plan that netted him 18 pounds of muscle when he was 18 years old, but Steve outlines variations for older trainees worried about joint pains. Like us! Lol…

[Read more…]

Pros, Drugs, and Juicing Your Own Muscle Gains

Q: You’ve said a lot of pro bodybuilders have used versions of the 4X mass method and made great gains. But weren’t they on drugs? Don’t steroids make a huge difference? Will this type of training really work for me if I don’t use drugs?

A: Several years ago, Steve interviewed a colleague who trained with many of the legendary pros, including the Mentzer brothers, Danny Padilla, and Rory Leidelmeyer to name a few…

[Read more…]

Power, Density, Intensity: Combo to Grow

Q: I got your X-centric Mass Workout. Motivating info, and I messed around with some X-centric variations in my last workouts. Enjoying the new muscle soreness. I want to start using the Direct/Indirect X-centric Mass Workout [outlined in that e-book]. It has a standard heavy pyramid on the big exercises, last set X-centric. What do you think of using downward progression 4X instead with the last set X-centric?

A: For those who don’t have the X-centric Mass Workout e-book, the workout being referred to is Positions of Flexion, with a pyramid + X-centric set on the midrange exercise, a straight set or two on the stretch move, and a 4X sequence on the contracted-position exercise.

For example, for middle-lower chest it’s…

[Read more…]

The Semi-Heavy Size Jolt (joint-saving power hit)

Q: I got your Power-Density Mass Workout 2.0, and I really like the 3-way split of the Basic Workout. I also like doing only one or two exercises for each muscle with a power hit and a density hit at the same workout. My question is, I’m 48 years old and not sure I can handle pyramiding down to 5 reps on big exercises, so should I just do regular 8-rep sets to failure? These days my joints don’t like anything below 8 on most exercises.

A: That’s a good solution. For example, on chest-supported dumbbell rows for mid-back, your set sequence would be…

[Read more…]