The 4+2 Advanced Muscle-Building Method Delivers Superior Gains https://www.menshealth.com/uk/building-muscle/a45776605/4-plus-2-...

Building Muscle

Use The 4+2 Advanced Muscle-Building Method for

Superior Gains
This hypertrophy method was one of the late Charles Poliquin’s favourite
muscle-building techniques and for good reason

B Y K AT E N E U D E C K E R P U B L I S H E D : 0 8 N OV E M B E R 2 0 2 3

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P E O P L E I M A G E S // G E T T Y I M A G E S

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JUMP TO:

• What is the 4+2 Method?

• What Are the Bene�its of the 4+2 Method?

• 4+2 Method Workout

There is no use in using muscle-building methods unless they truly work, and with
this protocol, you won't be wasting precious gym time. This functional
hypertrophy method from the late strength coach, Charles Poliquin uses post-
failure training and eccentrics (slowly lengthening the muscle) to build serious
size and mass.

We've broken down exactly how to do the 4+2 method, which will help you can
stack on slabs of muscle, bust through training plateaus and add some gusto to
your pursuit of gains.

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S R D J A N PAV // G E T T Y I M A G E S

What is the 4+2 Method?

The 4+2 method is called that because it requires 4 reps at a heavy weight, a short
rest and then 2 slow eccentric reps. That's followed by another short rest and a
nal 2 slow eccentric reps to nish.

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Similar to cluster sets, this method increases overall volume with the
implementation of short rest periods post failure. It also increases time under
tension with eccentric training, which essentially means to slow down the
lengthening phase of a lift, to induce muscle building.

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RELATED STORY

Use 'Cluster Sets' for Massive Strength and Size

Unilateral exercises, or single-limb exercises as they're also known, such as

concentration curls, are great exercise choices for the 4+2 method, but it can also
be utilised with barbell compound moves such as the bench press. Although it is
essential that a spotter is present for heavier lifts due to the proximity to failure
and need for assistance on the concentric (shortening) phase of the lift.

Sets typically look like:

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• Complete 4 reps at your 5-rep max weight, you should be 1 rep short of failure
without sacricing technique

• Rest 10-15 seconds and increase weight (optional)

• Complete 1-rep slow eccentric (8 seconds eccentric)

• Rest 10-15 seconds

• Complete 1-rep slow eccentric (8 seconds eccentric)

Repeat 2-4 times, depending on experience with a minimum of 2 minutes rest

between each set.

This method is quite physically demanding so make sure to prioritise recovery

between workouts and allow at least 48 hours before repeating the method.

What Are the Bene�its of the 4+2

Method?
High Volume & High Load
While slightly modied, the 4+2
method uses the same principal as
cluster sets. In a review by the
International Journal of Environmental
Research Public Health it stated that
cluster set training could be a useful
and time-efficient strategy to carry out
high-volume sessions of high loads for
muscular hypertrophy results.

Increased Time Under Tension

The 4+2 method also uses eccentric

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training. The same review mentioned

that eccentric training extends time
under tension, which may contribute to
greater muscle hypertrophy. Some S O U T H _ A G E N C Y // G E T T Y I M A G E S

studies have shown that performing

eccentric only contractions led to higher gains in muscle mass when compared to
concentric only.

RELATED STORY

Go Slow to Get Strong with Eccentric Training

Increased Strength
We can't beat the basics, but advanced methods such as 4+2 could prevent your
training from becoming monotonous. It's also an efficient technique to use in
strength phases to overcome plateaus and bolster your strength numbers. You'll be
working at sub-maximal efforts with an overall accumulation of high effort, which,
put simply, is the chef's kiss when it comes to strength gain.

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4+2 Method Workout

Weighted Pull-ups x 4 reps, 2 reps (eccentric only), 2 reps

(eccentric only) and 2-4 sets
With or without weight, depending on your ability, grasp a pull-up bar with an
overhand grip and your feet shoulder-width apart. Lift your feet from the oor,
hanging freely with straight arms. Pull yourself up by exing the elbows while
pinching your shoulder blades together. When your chin passes the bar, pause
before lowering to the starting position. After your rst 4 reps, complete the
eccentric only pull-ups by using a bench or box to step on and jump up to the top
of the rep, to slowly lower yourself down for 8 counts.

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Concentration Curls x 4 reps, 2 reps (eccentric only), 2

reps (eccentric only) each side and 2-4 sets
Begin sat on a bench with your legs wide. With the arm which is gripping the
dumbbell, place the back of the upper arm against the inner thigh. Complete a
bicep curl up across your chest. Lower slowly and repeat. For the eccentric only
reps, use your free hand to help with the concentric contraction of the rep, ready
to slowly lower for 8 counts.

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Weighted Dips x 8-10 reps and 2-3 sets

Depending on fatigue levels, the 4+2 method can be used a third time for this
exercise, but gauge how you are feeling. Jump up on two parallel bars or
gymnastics rings with your palms facing inward and your arms straight. Slowly
lower until your elbows are at right angles, ensuring they don’t are outward.
Drive yourself back up to the top and repeat.

Push Press x 10 reps EMOM for 7 minutes

Clean your dumbbells onto your shoulders, palms facing in. Take a breath and
brace your core. Dip at the knees and use your legs to help press your dumbbells

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overhead. Lower under control. Complete 10 reps every minute on the minute for
7 minutes.

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