Use The 4+2 Advanced Muscle-Building Method for Superior Gains (2024)

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.

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 final 2 slow eccentric reps to finish.

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.

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:

• Complete 4 reps at your 5-rep max weight, you should be 1 rep short of failure without sacrificing 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.

High Volume & High Load

While slightly modified, 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 training. The same review mentioned that eccentric training extends time under tension, which may contribute to greater muscle hypertrophy. Some studies have shown that performing eccentric only contractions led to higher gains in muscle mass when compared to concentric only.

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.

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 floor, hanging freely with straight arms. Pull yourself up by flexing the elbows while pinching your shoulder blades together. When your chin passes the bar, pause before lowering to the starting position. After your first 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.

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.

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