Q: I’ve been using the 4X mass method for over a month with good gains–now noticeable muscle. I just tried it with the “downward-progression” style [adding weight each set so the reps drop—12-10-8-6], and it’s fantastic. I feel a new level of stimulation. You suggested using it on the big midrange exercises, but what about on the stretch and contracted ones? Can I use it on those too, or is that not advised?
Q: How do you feel about one-arm and one-leg work? I’ve read that training one side at a time can help you contract more muscle fibers. Is that true?
A: We’ve seen studies that show unilateral work to be better at neuromuscular stimulation and therefore heightened muscle-fiber activation. Our main problem with one-limb exercises is time and energy expenditure.
Working one arm or one leg at a time takes