Dedicated to Your Physical Transformation
Q: I’m ready to start the total 4X mass program [moderate-weight, growth threshold training]. How do I know what weight to use on each exercise? Can I base it on my 8-rep max or what?
A: The 4X mass method is density training—so it’s high fatigue. Very different from standard training with longer rests, so we understand the weight confusion, but that’s why for weights you’ll have to guess…
[Read more…]Q: I have a hard time feeling some of my muscles working, especially short-range ones like abs. Should I go heavier, lighter, slower, or what? I know feeling the target muscle working is very important for the fastest results.
A: You can say that again. Getting in touch with the target muscle on every rep is a big key to muscle hypertrophy…
[Read more…]With spring right around the corner, it’s time for a lot of us to start thinking about easing into a fat-to-muscle plan—so you’re sure to have an eye-popping look that first warm day you peel off your shirt (you want jaws to hit the dirt)…
[Read more…]Q: I need to get leaner, and I think I’d better start now if I want abs by springtime. I know I need to diet, but I don’t want to lose muscle. What’s the best way to build muscle and burn fat?
A: Many will say that you will lose muscle if you reduce your calories enough to burn fat, but we disagree…
[Read more…]Q: It seems like every month I have to miss a few workouts because of life, like business trips, family stuff, etc. If I know I’m going to miss like a chest and back workout, should I just add those bodyparts to my last workout? Or should I skip and pick up with that workout when I’m able to? The add-on idea is appealing, but I don’t feel like I do the muscle group justice unless I train it with all three Positions of Flexion. But then the workout is too long and I feel overtrained. What should I do to make up for missing workouts?
A: Even if you’re only going to miss one workout, you’re going to feel as if you’re shrinking in those areas if you don’t work them… [Read more…]
Q: I’m reading the Beyond X-Rep Muscle Building e-book, and I noticed that you have a section on X-centric training. But it’s not the same as what you describe in my X-centric Mass Workout e-book. Is one better than the other?
A: X-centric is our X-Rep vernacular for eccentric, which is the negative stroke of an exercise; that is, the lowering of a weight, like the downward portion of a bench press. [Read more…]
Q: I have a 4X question. Let’s use incline dumbbell presses as an example. I do the first 3 sets of 10 reps with 60 pounds. On the 3rd set, I hit the 10th rep, but it isn’t easy. After 30 seconds rest I do my 4th set, but I can only get 5 or 6 reps. Is it better to keep pushing with the 60s until I hit 10 reps on all 4 sets, or should I drop the weight to 55 pounds for all 4 sets, increase the reps to 12 and try that for a few weeks? Any thoughts?
A: We prefer 10,10,10,6, striving to get more reps on that last set at each workout. For most muscle groups, 10 reps seems to be ideal for getting BOTH power and density size effects in the key 2A growth fibers. But there is a place for 4×12 sequences, as you’ll see… [Read more…]
Q: I have the 4X Mass Workout e-book, and I’m convinced it’s the best way for me to build muscle now after years of high-intensity training. I’m ready to start, but I want to include some negative-accentuated (NA) sets for better fat burning. I have both the X-centric Mass Workout and the Fat-to-Muscle Workout [which both include NA]. Lots of good info and workouts, but nothing that really merges 4X and NA the way I want. I need to add NA sets to the Direct/Indirect 4X Mass Workout. How?
A: Keep in mind that negative-accentuated sets are very traumatic and can require more recovery. With the Direct/Indirect 4X Mass Workout, most upper-body muscles are getting THREE hits a week, be they major or minor. That’s already a lot of muscular trauma. But you’re right: Adding an appropriate dose of NA work—one second on the positive and six seconds on the negative—without overtraining, can stimulate more fat burning on a couple of levels… [Read more…]
Q: My training partner and I are arguing. He wants to start using heavy negative-only training, but I told him that your e-book [the X-centric Mass Workout] warns against it. He reads your newsletter, so please convince him that it’s not a good idea.
A: In the X-centric e-book we cited a study that showed the extreme damage caused by negative-only training (someone lifts the weight for you, and you lower slowly). Muscle recovery for some of the subjects took weeks; however, most of those subjects were untrained, so they didn’t have the cumulative capacity to handle traumatic loads. If you’ve been training for a year or more, that’s probably not your case… [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…]
