Dedicated to Your Physical Transformation
Q: I’m making great strides in muscle gains with the 4X mass method from your newsletters. I do 10 to 12 reps per set, but I’ve seen that you sometimes recommend up to 30 reps. What’s up with that, and does that actually work for you guys?
A: We often use higher reps within the 4X-sequence framework, and it’s done amazing things for us and many of our trainees. [Read more…]
Q: In the Size Surge 2.0 e-book, Phase 1 is all heavy sets. I don’t have any joint problems, but I love moderate-weight 4X training. I’ve gained over 5 pounds of muscle in 6 weeks with it. I don’t want to give it up completely now, but I do want to go on the 10-week Size Surge program. Can I use the same combination approach in Phase 1 that you outline in the new Phase 2 chapters; that is, heavy work on the big exercises and 4X on the more isolated ones?
A: We understand your concern about all-heavy training all the time. Lots of trainees (including us) have suddenly packed on more mass with a dose of moderate-weight, growth-threshold 4X—or even 10×10. That’s because training all-heavy for too long NEGLECTS sarcoplasmic expansion… [Read more…]
Q: I just got your Super-Size Crash Course. Great programs in it! I’m older (48) and have been training for almost 20 years. Thinking about using Phase 2 with Downward-Progression 4X, but I’ll alternate with TORQ for “lighter” training days. Do you think that’s a good plan?
A: We think it’s a great plan, and one we’ve used for excellent change—and good pain—to gain. For the uninitiated, here are the two methods to alternate:
Pick a weight with which you can get 15 reps, but only do 12. Rest 45 seconds as you add weight, then do 10. Rest 45 seconds as you add weight, then do 8. Rest 45 seconds as you add weight, then try to get 6.
So your reps look like this: 4 x 12, 10, 8, 6, adding weight on each set.
You could call that semi-heavy training, and it’s perfect for older trainees–or anyone who doesn’t want to hammer their joints with ultra-heavy poundages. The short rests between sets prevent that…
At your next workout, you’ll do lighter DENSITY training with TORQ—tension-overload repetition quantity.
Take your 30-rep max weight and go to failure. Yes, 30 REPS. Rest 45 seconds, then go to failure again, shooting for 20. Rest 45 seconds, then go to failure one last time for 10 to 15 reps. You get high-end hypertrophic tension times…
Alternating those two methods from workout to workout is great for SAFER power work alternated with lighter, sarcoplasmic-expansion hits.
It’s really a less-joint-stress version of Power-Density for new muscle immensity.
Note: DP 4X and TORQ, as well as Progressive-Speed 4X and pyramid training, are explained—and included in the programs—in The Super-Size Crash Course e-book.
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
www.X-Rep.com
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Q: So from what I can surmise, it sounds like I need both heavy, lower-rep sets and higher-rep, longer tension-time sets to build the ultimat muscle size. Is that right?
A: That’s a simple way to put it, but yes, most trainees need both types of training to attain extreme development as quickly as possible. Let’s review the late, great Olympic coach and strength/muscle-building expert Charles Poliquin’s input…
[Read more…]Q: I started using your 4X Mass Workout a few months ago, and I put in negative-accentuated [or X-centric] sets for each muscle at least once a week to help burn fat. I also adjusted my diet slightly, but nothing major. I swear I’m bigger as well as leaner now. Is it an illusion that I’ve put on a lot of muscle because I’m just more cut? I weigh about the same, but my abs are much sharper. I always hear that you can’t build muscle while you burn fat, but from my results, I’d have to disagree.
A: There have been studies with rats that had them gain muscle with weight-bearing exercise while on near-starvation diets. We’re not rats, of course, but we believe it’s possible for humans. We’ve seen it on many occasions…
[Read more…]Q: Broad shoulders get girls’ attention, but mine are narrow. And on top of that, my delts are flat. Should I do more presses to round them out? I notice in 3D Muscle Building that you have presses as more of a front-delt midrange exercise. Aren’t they good for side delts, too? BTW, I love 4X mass method and am using it almost exclusively.
A: Overhead presses primarily train the front-delt heads. Plus, they can impinge the shoulder capsule if performed incorrectly. That’s why we generally suggest doing them at the end of our delt routine. A good Positions-of-Flexion full-range shoulder hit, 4X style on every move, would be…
[Read more…]Q: I’ve always gotten pretty good size and strength gains from
A: Great question! For new readers, the myofibrils are the force-generating actin and myosin strands in the muscle fibers. If you have more of those than usual, you would be considered myofibrillar dominant. A good example of that is Mike Mentzer, who was squatting over 500 pounds at age 16…
[Read more…]Q: I’ve been training like a madman for six months, but my arms haven’t budged. I’m getting stronger, and I do see more veins on my biceps, but my arms are still skinny. A guy at the gym told me it’s because I have small bones. My wrists are under 7 inches around, and he said I can’t expect much size with small wrists. Is that true?
A: Um, in a word, NO. It’s not true. The size of your wrist has nothing to do with where your biceps and triceps attach, how much muscle-fiber density your muscles have, or your ability to pack on muscle mass.
[Read more…]Q: I’ve been using an X-centric set [lift in one second, lower in six] for every muscle and have noticed more cuts, veins, and I’m pretty sure more muscle size. I usually use it on the last set of a 4X sequence, but I’ve heard it’s better on the first set to get more of a warmup. Which is better, the X-centric set on the first or last set of 4X?
A: In a previous newsletter, we outlined how to use an X-centric set on the last set of a 4X sequence with The Ultimate Fat-to-Muscle Workout. We showed a lat routine with 4X on the first exercise.
[Read more…]Q: I got the Power-Density Mass Workout 2.0 and was motivated by [Mr. America] Doug Brignole’s interview and how he uses only one exercise for each muscle. I notice he adds weight over five sets so his reps fall—but I’m with you and think 50 reps is a bit much—and boring. My question is, if I use your TORQ method [30-20-15] on two or three exercise per bodypart, should I add weight over those three sets?
A: You can—it really depends on the exercise. When we do TORQ on an isolation move, like machine flyes for chest, we do NOT add weight…
[Read more…]
