In case you’re not familiar with it, “4X” is a method that minimizes elevation of cortisol, the stress hormone that can ruin muscle gains.
How?
Less joint and nervous system stress on fewer max sets.
For standard 4X, you take a weight with which you can get 15 reps, but you only do 10; rest 35 seconds, then do it again – and so on until you complete four sets total.
If you get 10 on your last set, you add weight on the next workout.
Simple, but very effective.
Plus, you only have to use moderate poundages, not super heavy weights that can be hard on the body.
Here is a KBs for Arms Circuit, done “4X” style.
If you love the workout, I also recommend you check out Anabolic Reload. It is a complete training plan designed to help you get stronger and add muscle. It uses the “STX” method, a more effective off-shoot of 4X. The main focus of the program is to help you gain strength and muscle, without having to lift heavy weights:
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“4X” KBs for Arms Circuit
Take a weight / bodyweight exercise progression with which you can get 15 reps, but you only do 10; rest 35 seconds, then do it again – and so on until you complete four sets total of each move:
1 – Chin Ups OR Recline Rows
2 – Double KB See Saw Press OR 1 arm KB Press
3 – Towel Kettlebell Curl (single KB)
4 – Lying KB Tricep Extension
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If you love the workout, I also recommend you check out Anabolic Reload. It is a complete training plan designed to help you get stronger and add muscle. It uses the “STX” method, a more effective off-shoot of 4X. The main focus of the program is to help you gain strength and muscle, without having to lift heavy weights:
-Forest and the FVT Team at KettlebellBasics.net