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Best Muscle-Growth Method for You

Q: I just started using the 4X methods. Great stuff. Loving the pumps, but I’m wondering if 4X is better for maximum muscle size or Downward-Progression 4X

IRON MAN E-Zine: Issue #881:
Best Muscle-Growth Method for You–Density vs. Poundage Progression

Best Muscle-Growth Method for You–Density vs. Poundage Progression

Q: I just started using the 4X methods. Great stuff. Loving the pumps, but I’m wondering if 4X is better for maximum muscle size or Downward-Progression 4X [adding weight each set so reps fall–12,10,8,6]?

A: Both methods provide a powerful hypertrophic Density effect. That’s because you rest only 35 to 45 seconds between sets. That gets you to the critical growth threshold quickly…

The main difference between 4X and DP 4X is the tension time you get…

With standard 4X you pick your 12-rep max, but do only 10, rest 40 seconds, then do it again. And so on for four sets. You should get 10 reps on every set but the last. If you get 10 on the fourth set, you need to add weight to that exercise at your next workout.

With DP 4X you take your 15-rep max, and do only 12. Then you ADD weight as you rest 45 seconds, and do 10. Rest, add weight, get 8. Rest, add weight, get 5-6.

Is 4X better than DP 4X? Maybe for some trainees. For example, Steve is more of a skinny ectomorph type. Studies show that he can get more growth with longer tension times–40 seconds or more.

On the other hand, Jonathan is more mesomorphic–athletic, muscular type. He grows with either, but heavier weights may be better.

In fact, both of us can benefit from using 4X AND DP 4X. Steve may do standard 4X for two to three workouts–even using 4×12 for higher tension times. Then he’ll do a DP 4X workout to get the benefit of heavier resistance.

Jonathan gets good size-building benefits from both methods, so he can mix it up more frequently–although he prefers the feel of DP 4X and going to heavier poundages. [But recently he’s been using higher-rep TORQ instead of 4X and liking the severe burn and pump.]

So which method is best for you may depend on your body type. And to make it even a bit more confusing, some muscles may respond better to 4X as opposed to DP 4X–and vice versa.

But as long as you mix it up periodically, you should grow with the density flow–BIG time.

Note: For more on DP 4X as well as Progressive-Speed 4X and complete mass-building programs, see The Super-Size Crash Course. For the original growth-threshold methods and programs, see The 4X Mass Workout 2.0. Both are available at reduced prices HERE.

Till next time, train hard–and smart–for BIG results.

–Steve Holman and Jonathan Lawson

Newest Release:

The 4X Mass Workout 2.0. We’ve reloaded this best-selling muscle-building e-book with the new tension-overload method, quick high-rep 3X sequences that trigger ultimate mass. How? It pushes the growth threshold into the high-end of hypertrophic tension time (60 to 90 seconds)–something most bodybuilders never get. Plus, you trigger a growth explosion with the new 9-week phase-training Itinerary that has you hitting a different 4X and tension-overload workout every 2 weeks. Change to gain BIG! Go HERE

The Super-Size Crash Course is our latest and most exciting e-book yet. It includes Jordon Williamson’s 18-pounds-of-muscle-in 12-weeks program plus alternate workouts (moderate-weight for older trainees). Also includes the new Progressive-Speed 4X mass method and Steve’s radical new 2-Days-On, Muscle-Up, Fat-Gone Diet. Add it to your mass-building library today. More infoGo HERE

The Power-Density Mass Workout 2.0. New chapters and workouts, including an interview with Mr. America Doug Brignole on his unique high-rep mass method–and we’ve included his complete workout with what we call Super TORQ: Only one exercise per muscle with a 50-40-30-20-10 sequence. We also outline 2 more new programs, OUR Super TORQ routine, based on Doug’s but tweaked with a few standard sets, and a Power-Density version that has Super TORQ at one workout and heavy full-range Positions-of-Flexion training at the next. Only $12, Go HERE

To follow the ITRC training program in “Train, Eat, Grow,” get a copy of the latest issue of IRON MAN.
This Special Report was submitted by Jonathan Lawson and Steve Holman.
The IRON MAN Training & Research Team

The ITRC Training Newsletter is not intended as training advice for everyone. You must consult your physician before beginning any diet or training program. You may forward this email to as many friends as you want, but do not photocopy or reprint this report in any format without the written permission of the copyright holder.

All Content (c) Copyright 2014 IRON MAN Magazine
All Rights Reserved

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