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“Wow! You’re looking seriously bigger, bro.”

Q: I just want to thank you for another killer variation of 4X, “downward-progression.” I’ve only been using it for a couple of weeks on the big exercises, but a guy at the gym came up to me today and said, “You’re looking seriously bigger, bro.” It’s working great and is perfect with regular 4X and TORQ (tension-overload repetition quantity). I’m using DP 4X on the heavy power exercises in The Ultimate Power-Density Mass Workout 2.0, with 4X and TORQ on the others. I’m very impressed, and apparently growing more impressive. Lol. Thank you.

A: Interesting you say that because both of us received similar compliments in the gym when we started rotating in downward-progression 4X. One guy told Jonathan his arms were looking huge, and Steve got, “If you’re trying to get bigger, it’s working.” They both left off the “bro.” [Read more…]

Filed Under: X Files Tagged With: 4X, actin, alain gonzales, athletic-aesthetic physique, bigger, brad pitt, density training, downward-progression, downward-progression 4x, dp 4x, home-gym training, myosin, perfect physique, power-density, sarcoplasm, sarcoplasmic expansion, TORQ, Ultimate Power-Density Mass Workout

New Muscle Size With Speed and Progression

Heavy bench press

Q: I am almost 50 and making incredible gains with the 4X method. I was reading that top trainer Charles Glass believes new muscle growth can be created with this style, thickening new fibers as well as expanding the sarcoplasm. However, he says you should still go “heavy” every so often. Every time I do that, my joints ache for days. Should I just put up with it and pile on the poundage every couple of weeks?

A: If you like going mega heavy, do it—but you’ll suffer the consequences. Glass says to train heavy every so often in order to keep the type 2B power fibers growing… [Read more…]

Filed Under: X Files Tagged With: 4x method, Charles Glass, downward-progression 4x, Dr. Dimitrios Stamou, eat the fat off, freaky ripped, Harvard research, heavy weights, Lou Ferrigno, muscle size, power fibers, progression, pumping iron, ripped muscle, sarcoplasm, short rests, size, speed reps, type 2b

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…]

Filed Under: X Files Tagged With: crash course, downward-progression, downward-progression 4x, massthetic arms, muscle mass, super-size crash course, vascular arms, vascularity, veiny arms

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…]

Filed Under: X Files Tagged With: biotrust protein, downward-progression 4x, dp 4x, free protein, free supplements, low-carb protein, progressive-speed, progressive-speed 4x, ps 4x, pyramids, super-size crash course

Workouts Too Draining? Reduce Training, Start Gaining—BIG

Heavy bench press

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…]

Filed Under: X Files Tagged With: 4X, 4x mass workout, anabolic fasting, basic 4x mass workout, brad pilon, downward-progression 4x, dp 4x, eat stop eat, freak-physique stretch-overload workout, gain muscle, gains, heavy/light, intermittent fasting, motivation, muscle gains, nervous system, reduce training, start gaining, tension-overload repetition quantity, TORQ

Light-Medium-Heavy Rotation for Muscle-Mass Creation

Big-arm closeup - Fewer Sets on More Moves to Get You HUGE

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…]

Filed Under: X Files Tagged With: biotrust, cycle, downward-progression 4x, dp 4x, free protein, heavy week, jordon williamson, light week, light-medium-heavy rotation, low-carb protein, medium week, muscle mass, over-40, pure negatives, pyramids, rotation, TORQ

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

Filed Under: X Files Tagged With: change to gain, density training, downward-progression 4x, dp 4x, hypertrophic, iso abs, isometric abs, joint stress, muscle immensity, older trainees, over-40, Power, power-density, progressive-speed 4x, pyramids, safer power-density, sarcoplasmic expansion, super-size crash course, tension time, tension-overload repetition quantity, TORQ

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…]

Filed Under: X Files Tagged With: 4X, 4x mass workout, 4x workouts, belly fat burn, downward-progression 4x, fat burning, gains, heavy training, hormone trick, joint pain, pack on mass, positions of flexion, recovery ability, standard 4x, super-size crash course

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…]

Filed Under: X Files Tagged With: 2-day intermittent fasting, 4x mass method, capillarization, downward-progression 4x, dp 4x, heavy pyramids, intermittent fasting, joint damage, joint pain, joint pains, joints, jordon williamson, modified pre-ex, muscle gains, older trainees, pre-ex, progressive-speed 4x, ps 4x, standard 4x, STX, super-size crash course, TORQ, variation, vascularity, xrx

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…]

Filed Under: X Files Tagged With: 4x mass method, 4x mass workout, alpha-3 specialization, anabolic swelling, bodybuilders, danny padilla, downward-progression 4x, dp 4x, drug-free, drugs, gains, genetics, GH, growth hormone, juicing, mike mentzer, muscle growth, performance-enhancing drugs, phase training, physique, pro bodybuilders, professional bodybuilders, pros, ray mentzer, rory leidelmeyer, steroids, supercompensation

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