A few months ago I wrote about using 4X training (4×10), a training protocol designed by Steve Holman and Jonathan Lawson from x-rep.com. It involves selecting a weight you can normally complete 15 reps with and trying to complete 4 sets of 10 reps (each rep involving a 1 second positive and 3 second negative) while only having minimal rest periods (20-40 seconds). The cumulative fatigue created by the short rest periods and increased time under tension means that you can use lighter weights but are still stimulating the myofibrils and sarcoplasm within your muscles to induce muscle growth (visit x-rep.com for more information).
I have found this training protocol to be extremely effective for me in terms of making gains, getting in the zone, staying lean and injury free so I thought I would revisit it and include some different variations that I have come up with recently.
I have already shared my first variation which was:
Set 1: Choose a weight you can complete 15 reps with and go for 20 first set.
Set 2: After 20-40 seconds rest go for around 10 reps.
Set 3 & 4: After 20-40 seconds rest go for 4-6 reps on these 2 sets. (not necessarily to failure).
Rep goal over 4 sets is 40 reps (So still the same sets, rep goal of 40 reps and rest periods as normal 4×10 but going to failure on Set 1 & 2 as opposed to only going to failure on Set 4).
I always get amazing pumps when I do this variation of 4X.
My second variation (4-MAX) is for those who can’t give up heavy training altogether, it involves:
Set 1: Choosing a weight that is your 8-10 rep max and go for 10-12 (when you get to 12 put up the weight next workout).
Set 2, 3 & 4: Drop the weight (it depends on the body part but anywhere between 20-40% and complete a 3X sequence like normal 4X.
Example: Bench Press
Set 1: 100 kg x 10 (I use a faster rep cadence on this set 1 second positive, 2 second negative).
Set 2: 70 x 10
Set 3: 70 x 10
Set 4: 70 x 10
Sets 2-4 are completed with 1 second positive, 3 second negative and all sets have 20-40 seconds rest periods in between.
Like all 4 X variations I have found that I get really good pumps and strength gains with no issues of CNS fatigue or delayed recovery.
My third variation is similar to (4MAX) and involves using 2 exercises for the same body part in a 4X sequence.
Set 1: involves exercise 1 for 10 reps. (This set could be done 4MAX or 4X style).
Set 2, 3, 4: Then another exercise for the same body part for a 3X sequence.
Example: Chest
Set 1: Incline BB bench press 80 kg x 10
Set 2: Incline DB bench press 30 kg x 10
Set 3: Incline DB bench press 30 kg x 10
Set 4: Incline DB bench press 30 kg x 10
This variation is great if you have limited time or get paranoid about leaving out a particular exercise that could improve muscle gains as you don’t have to complete a full 4X sequence for each exercise.
If you have been struggling to make gains using the traditional three sets of ten, with 2-3 minute rest periods and shorter tension times give 4X and some of its variations a try. Even better than that have a go at making your own 4X variation that suits you and watch your muscles begin to grow again!