Want to gain muscle and get stronger, WITHOUT having to lift heavy weights?

You need to try the “4X” method.

Here’s how to do it:

1 – You take a weight with which you can get 15 reps, but you only do 10. Rest 35 seconds, then do it again. Continue with the same rep / rest scheme until you complete four sets total.

2 – If you get 10 on your last set, you add weight on the next workout.

The 4X Method is simple, but very effective. Plus, you only have to use moderate poundages to challenge yourself and get a great workout, not super heavy weights that can be so hard on the body.

Try this Kettlebells for Arms “4x” Circuit to get a feel for what it’s like:

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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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…then go check out Anabolic Reload, a complete training plan designed to help you get stronger and add muscle using the “4x” method:

-> Anabolic Reload

-Forest and the FVT Team at KettlebellBasics.net