Dedicated to Your Physical Transformation
Q: Your 4X mass method has 35 to 45 seconds rest between sets. I’ve seen research that longer rests between sets can be better for strength and muscle growth. What’s your take on that?
A: Legendary trainer Vince Gironda, the Iron Guru who trained Mr. Olympias as well as Hollywood stars to build muscle fast, first got us into reducing rest between sets for muscle growth—he called it Density Training…
[Read more…]We get the stronger = bigger question a lot—and there’s no question that getting stronger will build some size—note that we said “some.” To clarify, here’s an excerpt from our best-selling e-book The Super-Size Crash Course…
“One of the biggest reasons muscle growth is so slow in most cases is the simplistic myth that strength equals superior size. There’s more to it than that. Trying to move big weights for a few reps does very little for ultimate muscle size. Are you shaking your head? Check this out…
[Read more…]Q: What’s your opinion of low-rep sets, like singles, doubles, and triples? Will they help me build more muscle?
A: Low reps are more for developing strength, but indirectly they can help you add size. We say indirectly because low-rep sets help you develop neuromuscular efficiency, or better nerve force. Eventually, that can help you activate more muscle fibers on your higher-rep muscle-building sets…
However, there are safer ways to build neuromuscular efficiency—like end-of-set X Reps and/or end-of-set static holds (StatX)…
For example, on decline bench presses say you hit full-range exhaustion at around rep nine. Lower to the semi-stretch point near the bottom of the stroke and pulse with eight-inch partial reps. If you can’t do any on your own, have your partner help you with three to five normal-speed X Reps…
If you don’t have a partner, slowly lower your last rep, using a six-second negative, and stop at the semistretch point, just above the turnaround, and hold for as long as possible. Obviously, you need a Smith machine for declines so you can rack the bar in the low position after your StatX. For squats, be sure you’re in a power rack with safety pins set properly.
We’re not big fans of low-rep sets because we’re not powerlifters; we try to leave our egos at the gym door. Several years ago, our egos got the best of us, and we just had to squat 500 pounds. We both finally did it for a few reps—but our legs didn’t look bigger or better. That’s not the worst of it. We accrued so much spine-compression damage that to this day both of us have back problems. We feel like dumb-asses for that lack of common sense…
Remember, you need to be injury-free to train consistently and intensely to make the best muscle gains possible. That’s why we suggest you use X Reps and/or StatX instead of dangerous low-rep sets. Five reps on a set is as low as we ever recommend—and that’s rare. You don’t need low reps to build maximum muscle, as Jonathan’s results show…
Note: For more on X Reps and StatX training, see The X-traordinary X-Rep Workout e-book.
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
www.X-Rep.com
If you want to build muscle (of course you do!) and ramp up your testosterone levels while simultaneously burning a ton of fat, you need to try this workout if you haven’t already…
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Note: This is NOT traditional HIIT or boring steady-state cardio
