Dedicated to Your Physical Transformation
Q: I love the 4X mass method. I’ve been using it for a month, and I feel and look bigger and better. My question is, When I start a 4X sequence, what do I do if the weight is way too light on that first set? Should I just do 10 and then add weight for my next 3 sets? I don’t want to waste that first set.
A: You could do that. Or here are 3 ways to do it that we like better… [Read more…]
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: I just got your X-centric Mass Workout. Read it through in one sitting—one of your best e-books by far. My question is, you have a number of workouts, and you always have only one X-centric set [lift in one second, lower in six]—on the last one in a sequence. Can I do more than 2 X-centric sets? And what about doing them first instead of last?
A: An X-centric set is a great way to finish off a 4X sequence. Or to do it as your last set when you’re doing standard sets so you can really feel it, fry it and grow… [Read more…]
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 really like X-centric sets [lifting in one second and lowering in six]. Great muscle feel and pump. I’m getting ready to use a version of the Heavy/Light program in X-traordinary Muscle-Building Workouts I just got. My question is, If I want to use an X-centric set or two for each bodypart, should they go on heavy day or light day?
A: The reason for heavy/light training, as explained in XMBW, is nervous system regeneration. The light day still hits the target muscle for growth without much CNS stress. [Read more…]
Q: I notice that you have been adding one X-centric set to the end of each bodypart workout. Is that enough to get the trauma necessary for myofibrillar thickening for muscle size?
A: Well, that’s part of the experiment. The idea is to train each muscle directly once a week–and hammer it with enough trauma so it requires seven days of recovery. Here is what Steve is trying, and it might help you swell your muscle cells… [Read more…]
Q: You guys have said that training each muscle only once a week never worked well for you. But now I see Steve doing that. Has he changed his mind? I’m 40 and wondering if that’s the best way for me to grow.
A: You may have heard the adage, “There’s no such thing as overtraining, only under-eating.” There is some truth to that–if you’re very young and a mesomorph [naturally muscular with good recovery ability]. In all cases, however, recovery is a must to pack on mass. [Read more…]
Q: In a previous e-zine you mentioned combining two workouts with different bodyparts, such as chest and back with delts and arms. And you suggested using an X-centric set for each exercise in a Positions-of-Flexion routine. I was thinking about your first e-book, The Ultimate Mass Workout, which I.D.s the best exercise for each muscle. How about doing only those exercises, one regular set followed by an X-centric set? That way you focus on the ultimate exercise and get some power and density work as well as standard speed and slow-mo reps.
A: Sounds like a great plan. And you’re right: focusing on only ONE “best” exercise for each muscle would help you zero in and provide the most mass bang for your effort buck… [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 read where old-school bodybuilders would use lighter weights and higher reps on some exercises before competition to get more muscle detail. That’s total B.S., right?
A: On the surface, yes. But ending a bodypart with higher-rep work—or even doing entire workouts with higher rep work, enhances muscle burn. No, that’s not fat burning—at least not in a strict sense… [Read more…]
