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Power-Pump: Combo to Grow More Muscle

Q: I recently went from training heavy on everything to [moderate-weight] 4X. I’m convinced that it’s genius. I gained four pounds in two weeks. My question is, What do you think of doing the first set heavy with low reps, then do a 3X after? That should get both size factors, right?

A: That’s a great variation. Of course, it’ll take a bit longer because you have to do some warmup sets. Then you do your heavy set, followed by a 3X sequence. We have a similar power-pump style of strategy in The Ultimate Power-Density Mass Workout…

In the Basic Workout, you do one exercise per bodypart. For example, for midback you do this: [Read more…]

Filed Under: X Files Tagged With: 3x, 4X, actin, basic workout, combo to grow, deadlift, full-range pof, growth fibers, heavy pyramids, myofibrils, myosin, power-density, power-pump, sarcoplasm, sequential flow method, stretch overload, tight hips, unlock your hips

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