Dedicated to Your Physical Transformation
Q: In Chapter 6 of The Super-Size Crash Course, you outline an alternate Phase 1 with Progressive-Speed 4X at one workout followed by Downward-Progression 4X+ at the next. Can I do both methods at the same workout?
A: Before we answer, let’s describe both mass tactics for those who aren’t familiar with them: [Read more…]
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
Q: I’m reading the Super-Size e-book. Jordon’s 18-pound muscle gain is inspiring and a great story, but I’m 45 years old. He’s in his teens. I don’t think I can train heavy even at every other workout the way he did. Should I try it, even at my age? I got great gains with The Anabolic After-40 Muscle-Size Manual, but this one has me intrigued to see if I can get big during my next training phase.
A: Well, glad you’re immersed in and inspired by The Super-Size Crash Course, but you should keep reading. Chapter 6 lays out a great alternate Phase 1 program—without heavy pyramids… [Read more…]
Q: I’ve been training for about 20 years now (I’m 44), and I am getting my 14-year-old son into it. He’s been working out about four months, breaking in, but I still do NOT want him to go “heavy.” I have him using your 4X method, which is great at his stage. I was thinking about the Progressive-Speed 4X version as well, specifically the speed set in order to help build the power fibers. Is that a good idea at his age, or should he use with caution?
A: First, what you have him doing now is perfect. Moderate-weight growth-threshold 4X is fantastic for young teens getting into lifting. Heavy weights may damage young joints early on, so it’s a good idea to get neophytes gradually acclimated… [Read more…]
Q: Your Progressive-Speed 4X method (from The Super-Size Crash Course) sounds like a killer mass method. As Coach Charles Poliquin used to say, changing tempo is a legit way to get new gains in muscle growth. But I’m into heavy training now, so I don’t want to start my work sets with a light [1/6 tempo] X-centric set. Can I do X-centric last?
A: You don’t have to use Progressive-Speed 4X for new gains as we outline—with an X-centric set first (lifting in one second, lowering in six)… [Read more…]
Q: I’ve been using your Quick-Start Muscle-Building Guide for a few months in hopes of some change to gain, and I have never looked better. I did not know I could change my body this fast. I now have my teenage son starting with the Quick-Start Fast-Mass Program. He loves it and is growing quickly, but my question is about me. Considering my age, 47, can I and should I transition to using the 4X mass method on that workout? I’m getting strong and worried about joint damage.
A: Absolutely. The Quick-Start Fast-Mass Program is a great two-way split on which [Read more…]
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…]
Q: The program you outline in the Super-Size Crash Course that put 18 pounds of muscle size on Jordon [Williamson] had him use some heavy pyramid training in Phase 1, but only moderately heavy Downward-Progression 4X in Phase 2. To keep gaining, would you have someone cycle back to Phase 1 for more heavy pyramid training?
A: First we’d probably ask what you’re motivated to do. That’s because nothing breeds more muscle size like the fire to train… [Read more…]
Q: I’m blown away by your Super-Size Crash Course e-book. Great workouts and innovations in training. Love the [Progressive-Speed 4X]. I felt bigger just reading about it. LOL! And bigger yet after trying it. One question: You often say that you don’t need heavy lifting to get big, but you had [Jordon Williamson, your test subject] doing heavy training every other workout in Phase 1. Could he have made similar or even better size gains without that heavy training?
A: Excellent question, and, yes, we often say that trainees can get big without ultra-heavy training. Research verifies that fact. [Read more…]
