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Speed Reps or Slow-Mo to Grow?

Jonathan demonstrating incline X Reps

Q: I’ve been getting amazing muscle-size gains with Progressive-Speed 4X [included in The Super-Size Crash Course]. Should I do more speed reps or more X-centric slow-mo reps to get the best mass results? I want to grow as fast as possible.

A: Don’t we all—but it’s hard to say which is best, as both styles trigger specific hypertrophy results. For the uninitiated… [Read more…]

Filed Under: X Files Tagged With: atp, Charles Poliquin, creatine, glycogen, hypertrophy, krebs cyle, metabolic adaptions, pfk, phosporylase, Pierre Roy, progressive-speed, slow-mo, speed lifting, speed reps, super-size crash course, x-celeration, x-centric

Rhythm Method: More Muscle Hypertrophy

Incline DB presses Troy Alves

Q: Your Progressive-Speed 4X concept has really helped me get bigger and stronger in only the four weeks I’ve been using it. I’ve been doing mostly compound exercises with X-centric on the first set, two standard sets, and speed on the last one. I notice you’ve been doing two X-centric sets instead of one. Is that better?

A: It’s not necessarily better—it’s just another variation. You can use any of those rhythm method tempos within a 4X or even 3X framework. [Read more…]

Filed Under: X Files Tagged With: Charles Poliquin, muscle hypertrophy, Pierre Roy, ps 4x, rhythm method, rythm method, x-celeration, x-centric

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