Dedicated to Your Physical Transformation
In the past, we’ve mentioned how changing tempo on each set can produce huge growth effect.
For example, if you’re using the X-centric training method, you do your first set X-centric (lift in one second, lower in six), your second in standard style (lift in one second, lower in 3), and your last as a speed set (each rep in 1.5 seconds)… But can you fuse two for a killer double-speed muscle growth combo-to-grow method? Yes…
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: I’ve been using TORQ in my workouts, usually on my last isolation [or contracted-position] exercise. What a big difference. I usually do 30, 20 and 15 reps, then on the last I do a drop set or a double drop. Crazy pump. My question is, should I use the drop or double drop on the last set of my DP 4X sequence as well? I do that on the big midrange exercise, like pulldowns [12, 10, 8, 6–adding weight on each set, 40-second rests between sets].
A: You can use a drop or double drop on the last set of a TORQ, DP 4X or standard 4X sequence. It’s just one more way to get extra volume and overload for extreme mass creation… [Read more…]
Q: I love the feel and pump I’m getting from TORQ [30-20-15] and Super TORQ [50-40-30-20-10]. My problem is on the drop sets on the last set. I am so fatigued, I don’t get many reps on the drops. I revert to the poundages I used on the previous sets, but no go. Should I just lighten the poundages even more for my drops?
A: That’s one solution. Another is to drop the get-big bomb by changing the parameters of the drops… [Read more…]
Q: I totally love the Power TORQ tactic. Going 30, 20 and then heavy for six to eight reps on the last set instead of 15 gives me a great feel, like new fibers are firing and growing. My problem: I have a bum shoulder, so I’m thinking of doing the last set of TORQ bench presses as a speed set instead of heavy. Do you approve? I really want to develop a freaky physique.
A: That fits right in with a new method we’ve been experimenting with, along with Power TORQ. We call it Speed-Shift TORQ (until we think of something better–LOL)… [Read more…]
Q: I’ve been using the 4X mass method on just about every exercise for just over a month and have gained five pounds of muscle. I’m still lean with abs, so I know it’s not fat. I often do 3X sequences, the way you sometimes recommend, but if I don’t do all 4 sets, I feel guilty. It’s just that I don’t want to overtrain, which is how I feel when I do 4X on all exercises. Should I just bite the bullet and do 4X on everything?
A: If you’ve gained five pounds of muscle in a little more than a month, you’re doing damn good! Most bodybuilders don’t gain five pounds in a year… [Read more…]
Q: I love the 4X mass method and am already seeing new size from it after only two weeks. I notice you’ve been recommending different methods on each set sometimes. Does that work better for mass? Should I be doing that?
A: One method we often recommend is the progressive speed tactic. We know one thing about it for certain: The feel is unreal—deep ache with a muscle-expanding pump after only three sets… [Read more…]
