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Light-Medium-Heavy Rotation for Muscle-Mass Creation

Big-arm closeup - Fewer Sets on More Moves to Get You HUGE

Q: I want to do a weekly rotation of light, medium, and heavy POF. For light week, I’ll use TORQ on all exercises (30-20-15). For medium week, it’ll be all 4X or 3X sequences. I’m 49, so I wonder if heavy is even a good idea at all. Should I chance it and do POF pyramid training, adding weight on each set? Or should I skip the heavy stuff all together?

A: Your “weekly rotation” sounds like a great idea for adding mass along all pathways. And the variation should keep you stoked…

However, at 49 you are right on the cusp of heavy-training tolerance…

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Filed Under: X Files Tagged With: biotrust, cycle, downward-progression 4x, dp 4x, free protein, heavy week, jordon williamson, light week, light-medium-heavy rotation, low-carb protein, medium week, muscle mass, over-40, pure negatives, pyramids, rotation, TORQ

Rotation for New Mass Creation (automatic anabolism)

Q: I’ve been using all-heavy training (6-8 reps) on everything up until now. I just started using your 4X method, and I swear I can already feel new growth happening. It’s also a relief on my tattered joints. I want to try it exclusively for a month or two. Will my weights increase or should I add sets? Just looking for the best “change to gain.”

A: Since this is your first time using the 4X mass method, you’ll get stronger as your muscle grow more adept at DENSITY training…

[Read more…]

Filed Under: Uncategorized Tagged With: 3x, 4X, 4x mass method, 4x method, anabolic hormone reset, anabolism, burn fat, change to gain, density training, gain muscle, growth fiber activation, hypertrophy, journal of applied physiology, muscle mass, phase training, positions of flexion, rotation, tension time, tension-overload repetition quantity, time under tension, TORQ

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