Dedicated to Your Physical Transformation
Q: The consensus has always been to do heavy compound exercises, like squats and rows, for mass. Do you not believe that? Your focus seems to be on isolation exercises. Don’t you think you would be bigger going heavy on the big exercises?
A: Even if I did think that heavy compound exercises built more mass, which I don’t, I would not emphasize them at this point. I’m 64 years old… [Read more…]
For older bodybuilders, haphazard training is more of a threat than ever—if they’re not on anabolic steroids that is…
The older you get, the more precise and efficient your training should be to avoid over-stressing your recovery ability and creating excess muscle damage. [Read more…]
Q: I’m using 4X, TORQ, and Super TORQ exclusively—no heavy training. I’ve already added about six pounds of new muscle in just a few months. Can I train each muscle more frequently than every four days? It seems like with moderate poundages, each muscle would recover quicker and I could train more often to grow even faster. Should I try it?
A: Try it. Whether it works well will depend on your recovery ability—and your age may also have a bearing…
Consider this: Research has discovered that the older we get, the more muscle inflammation derails muscle growth. [Merrit, E.K., et al. (2013). J App Physiology.] [Read more…]
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:
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.
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.
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
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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
