x-centric mass workout Archives - Page 4 of 4

Quick Muscle-Mass Tip: Density-Expansion

Q: On the X-centric Mass Workout, I’m getting a lot bigger and stronger using the 4×10 finisher for all body parts. It’s great! My question is, as I get stronger should I stop at 10 on the last set, even if it’s easy? Or should I keep repping until muscle failure [on the fourth set]? I know to go up in weight at the next workout, but I don’t want to waste the one where the weight is easier.

A: For the uninitiated, 4×10 (from the 4X Mass Workout e-book) is taking a weight that you can get about 15 reps with, but you only do 10. Rest 30 seconds, then do 10 more and so on until you complete four sets. If the weight is right, you shouldn’t get 10 on your last set or two. If you do get 10 on your last set, add weight at your next workout… [Read more…]

Best Rep Speed for Muscle Growth

Q: What is the best rep speed for muscle growth? I want to look like a bodybuilder/physique athlete, so I’m not that concerned with strength. I just want more muscle mass.

A: In The X-traordinary X-Rep Workout e-book we cite a study that attempted to determine the optimal rep speed for building muscle. It compared doing sets with a two-to-three-second positive and a two-to-three-second negative—about three up, three down—with sets using a power cadence, which is one second up and three seconds down. The power cadence produced the most mass in this study. [Int J Sports Med. 30(3):200-204; 2009.] [Read more…]

Swole Patrol: Look Bigger After One Workout

Q: I know this is a weird question, but can a muscle get bigger after only one workout? I’ve been using the X-centric Mass Workout for only a week, and I swear I look bigger in almost all of my muscles. Is it my imagination? I am motivated so maybe my mind is playing tricks on me.

A: Well, when you use negative-accentuated techniques, it produces more microtears in muscle tissue, which leads to soreness. A sore muscle definitely FEELS bigger. But is the muscle really fuller and larger?… [Read more…]