4X training revisited. 2012

INBA Taranaki Overall Mens Champ 2009

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!

The Positives about Negatives! 2012

Negative or eccentric training is a great training technique to increase strength and muscle mass as it can be applied to increase the weights you use, amp up intensity, increase time under tension and burn body fat!

Traditional negative training involves completing the negative aspect of an exercise with a spotter lifting the weight on the positive or concentric part of the movement (e.g. during an exercise like the bench press you lower the weight by yourself as slowly as possible to your chest then a spotter lifts the weight back to the top of the movement for you). Charles Poliquin, an Olympic and top personal trainer claims using negatives is one of the fastest ways to improve your strength. He has had great success with this technique to help both his male and female clients perform pull ups. If they can’t perform one pull up (pronated grip) or chin up (supinated grip) he gets them standing on a box high enough so they can start at the top of the movement and perform only the negative. The strength gained during the eccentric training transfers over to the concentric aspect of the repetition too. So when they can complete a 30 second negative they are able to perform a proper pull up.

Another effective variation of negatives is to load the muscle with a weight heavier than you are accustomed to using in an exercise (we can be up to 30% stronger during a negative) while having a spotter take most of the weight during the positive part to increase strength and muscle growth. To be on the safe side begin by using a weight that is 5% heavier and go from there.
Others use negatives to increase intensity and time under tension (T.U.T) by completing as many normal reps as possible then getting a spotter to help with the positive movement when they can no longer do it to increase the reps and tension time the muscle is put under. Some recent research suggests that tension times of at least 40 seconds are extremely beneficial for muscle growth. If you consider that a normal set of 10 reps usually takes around 20-30 seconds for most trainers (1 second positive and 1-2 second negative) -adding 2-3 negatives can add up to 10 seconds or more on to the end of a set putting yourself in a way better position to grow!

Negatives can be done by yourself on one arm exercises like concentration curls or one arm triceps pushdowns as you can use the other arm to help with the positive movement when the muscles can no longer complete it. You can also complete partial negatives to develop weak points in any lift too.

Although negative training has been used with great success by many top bodybuilders, the unique stress it provides (during negatives the muscles are activated like they are in fast twitch mode and it causes more muscle damage than normal lifting) can be quite stressful and put a higher demand on the body’s ability to recover and grow. As a result it is only used for short periods of time as a technique to shock the body back into growth.

  • A good side effect of the muscle damage caused by negative training is the increase in the body’s metabolism which means you burn more body fat- so how could we get the benefits of negative training on a regular basis without the burn out that could occur with traditional negative training?
    Emphasising or lengthening the time of negatives in your normal sets has all the benefits of negative training and more! I have increased my negatives to 4 seconds with a 1 second positive on most exercises.
    I have found that increasing the time of the negative aspect of my exercises has had these benefits for me:
    · A better mind-muscle connection.
    · Better muscle pumps.
    · Longer time under tension (T.U.T); a normal 10 repetition set now gives me around 50 seconds of tension time.
    · Weights used are lighter which is great for my joints. (It was actually tough mentally to drop the weights I normally lift, thinking I would shrink- but I am so glad I did as the results I have seen have been well worth it).
    · I am recovering faster and can train more often (not trying to lift heavy all the time has meant my central nervous system is recovering faster and in line with my muscle recovery).
    · My metabolism has sped up (I weigh more; have got leaner and enjoying eating more food!).
    · I have increased vascularity and my muscles look fuller.
    · Don’t need a spotter.
    · I am enjoying my training even more than normal! :)

You can play around with the length of your negatives to see what works for you. Steve Holman and Jonathan Lawson (x-rep.com and American Ironman magazine) promote negative accentuated (NA) sets that have a 6 second negative and 1 second positive aiming for 7 reps (49 seconds tension time and believe me it is TOUGH!). On most sets they use a 3 second negative and 1 second positive for 10 reps so they hit 40 seconds (T.U.T) on most sets. The progress these two have achieved with this type of training is impressive as both have amazing physiques (both are drug free too!).

If you haven’t tried negatives before give some of these variations a try. Who would have thought that focussing on the negative could have so many positives!

 

Your natural Bench Press, Squat and Deadlift potential 2012

                            INBA Taranaki 2009

Have you ever wondered how much weight you should aim to lift in the Bench Press, Squat and Deadlift as a natural trainer for your body weight?  Casey Butt Ph.D from WeighTrainer.com has devised equations that utilise data of world record raw lifters from the 1940’s all the way up to 2010.  He suggests that these equations are quite accurate predictors in regards to raw & drug free world champion lifts and that attaining these would put you up there with the very best in the world.  Although this may not be realistic for most he says that typical trainees and hard gainers may reach approximately:

Typical trainer Hard gainer
67% of predicted bench result 53% of predicted bench result
72% of predicted Squat result 58% of predicted Squat result
72% of predicted Deadlift result 58% of predicted Deadlift result

Casey puts it in context when he says that you need to “accept yourself for who you are and never stop trying to improve yourself – that’s the real measure of success, not only were you ultimately go, but where you came from as well”.   Remember we all have our own genetic limitations and strengths so if anything I think this is a great tool to get you motivated to get stronger and push yourself to reach your potential with real numbers to aim for.  So here are the equations:

Bench Press = 2.6536e-5 x BW^3 – 0.02590 x BW^2 + 8.7356 x BW – 439.90

(Lowered to the chest with no bounce).

Full Squat = 2.5122e-5 x BW^3 – 0.02993 x BW^2 + 11.2575 x BW – 676.60

(Upper leg lowered to parallel or below).

Deadlift = 1.6940e-4 x BW^3 – 0.12449 x BW^2 + 30.3879 x BW – 1776.51

(Conventional or Sumo style allowed)

(You can use a belt with all lifts- no straps for deadlifts).

Now these equations require you to convert kilograms into pounds before putting it into the formula.  Here is an example of how I used it to work out my bench press, squat and deadlift. There are 2.2 pounds per kilo. I weigh 67 kilos so 67 x 2.2 = 147pds.  Then you replace BW in the equation with your weight in pounds.

 

Bench Press = (2.6536e-5 x BW^3) – (0.02590 x BW^2) + (8.7356 x BW – 439.90)

(0.000026536x147x147x147) – (0.02590 x 147 x 147) + (8.7356x147 – 439.90)= 281.77 pd

Now I have to convert this back to kilos- 281.77/ 2.2=128 kg.

Typical would be 128 x 67%=85.67 kg

Hard gainer would be 128 x 53%= 67.84 kg

 

Full Squat = (2.5122e-5 x BW^3) – (0.02993 x BW^2) + (11.2575 x BW – 676.60)

(0.000025122x 147 147 147) – (0.02993x 147 147) + (11.2575x 147-676.60)= 411.3 pd

Convert this back to kilos- 411.3 / 2.2= 186.95 kg

Typical would be 186.95 x 72%= 134.6 kg

Hard gainer would be 186.95 x 58%= 108.4

 

Deadlift = 1.6940e-4 x BW^3 – 0.12449 x BW^2 + 30.3879 x BW – 1776.51

(0.00016940x147x147x147)- (0.12449x147x147) + (30.3879x147-1776.51)=538.5pd

Convert this to kilos-538.5/2.2=244.7kg

Typical would be 244.7 x 72%= 176.2kg

Hard gainer would be 244.7 x 58%= 141.9kg

 

At this body weight my best lifts are:

Bench: 110kg

Squat: 160kg

Deadlift: 200kg (with straps)

Although I am no elite lifter by any stretch of the imagination I am very happy with the numbers and progress I have made over the years. If you are interested in seeing where you are in relation to elite, typical and hard gainer lifters punch in your numbers and see where you stand-  then use your results as a positive tool to motivate you to bigger numbers in the weight room!

Make sure you take your Vitamins and Minerals 2012

Vitamins and minerals are micronutrients in foods that are involved in countless body processes that can help us gain more muscle and improve performance in the gym.  They can help our bodies utilise macronutrients like proteins, carbs and fats better, optimise hormones like testosterone and growth hormone and even help us to relax and feel good.
A lot of nutritionists advocate getting these chemical elements from foods alone, however, I think there are some situations where supplementing is a necessity. Intense training has a huge impact on the amounts of vitamins and minerals our body uses.  As I have mentioned before in a previous article your lifestyle can also have an effect on the amount of micronutrients your body needs (these can be quite specific to the individual).  For example when I get extremely busy or stressed I will increase the dosage of or add certain supplements like Vitamin C, B vitamins, magnesium, zinc and calcium.  When I do this I am able to cope with the demands asked of me by my job while still being able to get in productive workouts.  Another reason is that you may not have the time to cook and eat all the foods necessary to meet your micronutrient requirements.
Why do we need some vitamins more often than others?  Some are stored in the body’s fat stores (fat soluble vitamins-A,D,E,K)  so they can build up within the body whereas water soluble vitamins like Vitamin C and the B vitamins are not stored in the same manner and require constant replacement.
So what vitamins and minerals specifically help us to increase muscle and improve our performance in the gym?  In short all of them!
Vitamins A, D, E, K can:

  •  Encourage growth of healthy muscle tissues in the body.
  • Act as antioxidants having a protective effect on our muscles.
  • Have a positive impact on your nervous system and immunity so you can handle the effects of hard training better without getting sick.

Vitamin D (which can be generated in the body from our skin being exposed to sunlight) also encourages optimum insulin production which is beneficial in making sure nutrients are shuttled into our muscles for growth.
(Vitamin A can be obtained from fruit, veges, dairy and fish)
(Vitamin D can be obtained from sunshine, cod liver oil)
(Vitamin E can be obtained from almonds, kumara, and sun-flower seed oil)
(Vitamin K is manufactured in the body. It may require supplementation).

Vitamin C can:
·       Dilate blood vessels which can definitely aid in getting a pump during a workout.
·       Help repair muscle damage from intense workouts.
·       Help absorb our nutrients better, especially iron.
(Vitamin C can be obtained from a range of fruit and veges).
The B Vitamins (B1, 2, 3, 5, 6, 9, 12) have so many roles to play in the body that it is beyond the scope of this article to mention them all; however, here are some of the benefits:
·       They help us utilise nutrients from the foods we eat.
·       They give us energy and a better feeling of well-being.
·       They help deal with stress and have a calming effect which has a positive impact on testosterone production.
·       They are involved in producing hormones which are necessary for growth and normal body function.
(B vitamins can be obtained from meat, nuts, veges, fruit and cereals.)

Our body also needs an array of different minerals to function at its best. Minerals like calcium, magnesium, sodium, potassium, phosphorous, chloride, chromium, iodine, copper, iron, manganese, molybdenum, selenium, and zinc all have their part to play in our quest for more muscle.

Here is a very quick look at the benefits these minerals have in helping us improve our muscle gains and performance in the gym: (I will add some foods that contain these minerals as well).

Calcium & Phosphorous: both are involved in allowing us to contract our muscles properly during workouts and they also buffer acid build up during a hard set.
(Milk, almonds, broccoli, sardines for calcium) & (milk, porridge, nuts, sardines, meat for phosphorous)

Magnesium: Is my favourite mineral- It does all of the above plus it helps us to absorb and use nutrients from our food, helps with energy production and relaxes the mind and body.  Whenever I think I may struggle to get to sleep I take some magnesium.
(Brazil nuts, almonds, pumpkin seeds)

Sodium, potassium, and chloride: are important for regulating the water and chemical balance in our body. Although we are often told to limit our salt intake, a certain amount is needed to make our muscles contract properly and make them look as full and lean as possible.  Potassium is also directly involved in the formation of new muscle tissue.
(Salt for sodium chloride)  & (meat, fruit and veges for potassium)

Chromium:  helps us use sugar and assists in the production of insulin which is needed to shuttle nutrients to our muscles for growth.
(Scallops, kiwifruit, bread).
Iodine:  Helps with energy production and optimises our metabolism so we can burn fat. (Kelp, fish, iodised salt).
Copper: Helps to maintain the elasticity of our skin (important for those who bulk up during off-season) and is involved in the formation of our muscles, arteries and skin. (Cashew nuts, paw paw, liver, oysters, pumpkin seeds).
Iron:  Is important for energy levels and building new muscle as it helps our bodies absorb and use protein from our foods. (Paua, oysters, beef, liver, pumpkin seeds)
Manganese:  Is involved in making hormones like insulin and testosterone. (Pecan nuts, silver beet, muesli cereal)
Molybdenum:  Helps our body use copper and iron properly.  It is involved in testosterone production. (Eggs, rice, chicken, haricot beans, lentils, liver)
Selenium:  Is an antioxidant and helps maintain the elasticity of all tissues in the body. (Brazil nuts, snapper, eggs, lentils-supplement may be required as it is deficient in NZ soils).
Zinc: Another favourite mineral of mine; it is an antioxidant, helps us digest and use food, improves our immunity, is involved in testosterone production, helps us relax, assists in healing, helps in eliminating toxins from the body and more!(oysters, beef, lamb, pumpkin seeds).
As you can see we need all these amazing micronutrients (in the right balance) for our bodies to function at their best and maximise all the hard work we do in the gym.  Also it must be said that deficiencies in these vitamins and minerals can cause an array of health problems.  Our foods are valuable in obtaining them, however, supplements are necessary to make up the shortfall for when our bodies are under stress from training or our lifestyle, our foods are deficient in them or if our diets are not on point.  I think a good multi-vitamin and mineral supplement is a good insurance policy in making sure your quest for more muscle and improved performances in the gym are realised.

Abbreviated training for better gaining 2012

                                Daniel and I, 2012

Are you short on time?  Are you struggling to make progress on your current training regime?  Are you a natural athlete with hard gainer tendencies?  Well here is a workout schedule that could work for you.  Recently I wrote about my 9 to 5 honest workout where I performed 9 sets for large body parts and 5 for smaller ones with positive results.  After a couple of months I found my progress waning so I thought to myself what would happen if I reduced the sets further so that I was doing only 4-6 work sets for larger muscle groups and 3 work sets for smaller muscle groups.  Guess what- progress once again!  Here is the training routine I have been following; I have a two day split and train every second day.

Chest, Back & Shoulders (rep goal 15 reps over the 2 sets)

  1. Chin ups                          2 sets
  2. Declines                          2 sets
  3. DB prone rows             2 sets
  4. DB fly                                2 sets
  5. DB side row                   2 sets
  6. DB bent row                  2 sets
  7. Shoulder press            2 sets

I will usually do a warm up set (only 5-8 reps with a light weight) for the first exercise for chest and back before using a weight that I can normally do 10 reps on the first set then around 5 reps for the second set.  When I reach 15 reps over the 2 sets I add weight the next workout.  Rest between sets is ten deep breaths (I use this rest period between all my sets for every workout).  Workout usually lasts about 20-25 minutes.

Legs & Arms (Quad focus-rep goals are changed every workout)

  1.  Leg extension                  2 sets
  2. Front Squats                      2 sets
  3. Squats                                  2 sets
  4. Calf raises                           3 sets
  5. Spider curls                        1 set
  6. Concentration curls       1 set
  7. Reverse curls                    1 set
  8. Triceps push down         1 set
  9. Triceps push outs            1 set
  10. DB pullover extension   1 set
  11. Cable forearm curl          3 sets

I usually use a rep range between 5-15 reps for both front squats and squats over the 2 sets.   Arm sets are usually around 10 reps.  Workout takes around 25-30 minutes.  The crazy thing is my arms are the biggest they have ever been from 3 sets for biceps and 3 sets for triceps! J.

Chest, Back & Shoulders (rep goal 30 reps over the 2 sets)

  1. Chin ups                          2 sets
  2. Bench press                  2 sets
  3. Machine rows               2 sets
  4. Incline DB press          2 sets
  5. DB side raise                 2 sets
  6. DB bent raises             2 sets
  7. Shoulder press            2 sets

Weights are lighter so the rep range of 30 reps over the two sets can be reached.  I try to get 20 reps first set and 10 reps the second set.  When I reach 30 reps over the 2 sets I add weight the next workout.

Legs & Arms (Hamstring focus- rep goals are changed every workout)

  1. Deadlifts                                   2 sets
  2. Standing leg curl                  2 sets
  3. Leg press (High foot placement)      2 sets
  4. Leg press calf-raise            2 sets
  5. Seated calf-raise                  1 set
  6. DB curl                                       1 set
  7. Concentration curl              1 set
  8. Incline DB curls                     1 set
  9. Triceps pushdowns            2 sets
  10. Triceps push outs                1 set

Chest, Back & Shoulders (rep goal 20 reps over the 2 sets)

  1. DB row                                      2 sets
  2. Incline DB press                   2 sets
  3. Lat pull downs                       2 sets
  4. DB fly                                         2 sets
  5. DB bent row                           2 sets
  6. DB leaning side raise         2 sets
  7. DB face pulls                          2 sets

On 20 rep days the goal is to get around 13-14 reps first set and 6-7 on the second set.  I add weight the next workout when I get 20 reps over the two sets.

These workouts always leave me pumped.  I get stronger every workout and I have no central nervous system fatigue.  It really makes you sit back and wonder how much training you actually do need to improve.   Give this abbreviated training a try and be pleasantly surprised at the results you will gain!