Q: I just started the 4X Mass Workout, and I really like it. I feel bigger already. I still have some fat to lose, so I also got your Ultimate Fat-to-Muscle Workout. Can I incorporate the negative-accentuated sets from that into a total-4X program somehow to get more fat burning?
A: NA sets are one second up for the positive and lowering in six seconds for the negative. That slow, negative-accentuated style triggers more muscle damage, which requires more energy after the workout for repair. And that energy requirement means your metabolism is amped to help you get more fat burning.
NA is most effective on the big exercises for large muscle masses—for example, squats, pulldowns, rows, and presses. If you want to use an NA set on those exercises, they can help accelerate the fat-to-muscle process…
On squats, for example, we suggest doing your 4X sequence first. Your quads will be pretty spent after that five-minute mass blast. Rest for about two to three minutes after that, then do an NA set—one second up and six seconds down. You may be able to use the same weight that you used on 4X or you may have to reduce the weight. The poundage should be heavy enough to allow about 7 NA reps.
Do that for every big exercise for your largest bodyparts—squats, stiff-legged deadlifts, pulldowns, wide-grip cable rows and bench presses—and you’ll accelerate your mass gains as your body fat quickly wanes. Soon your abs and muscularity will be blazing! [For more on NA training, see The X-centric Mass Workout as well as The Ultimate Fat-to-Muscle Workout.]
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
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