What Are F4x Workouts?
If you are looking to pack on muscle without killing yourself in the gym, the F4x protocol might just be what you are looking for.
The current fitness trends would have you believe that in order to get into shape, and especially build muscle, that you must spend countless hours in the gym working your but off.
This is true to a certain extent, but you don’t have to subject yourself to hopping around listening to fitness videos or do huge amounts of cardio exercise.
In fact, if you are really trying to build muscle, then cardio will not be your best friend. Excessive cardio is great for burning calories, but when you burn too many and lose weight, you will lose muscle with it.
How much weight do I need to lift in an F4x Workout?
You don’t have to lift super heavy weights either. There is a time and place for that. However, lifting heavy weights can make you prone to accident and injury.
If you should not do long cardio exercises nor lift heavy weights, then how can you build muscle and burn fat?
This is where the F4x protocol comes into play. The Fx4 protocol calls for medium weights 3 times per week with very little cardio.
How does it work?
The process is based on old school weight lifting principles that rely on “time under tension”. This is the amount of time you muscles are under strain while lifting weights.
An F4x workout or exercise would look something like this:
- Exercise: Bench Press
- Weight: Moderate – select one that you can lift about 8 times
- Process: Lift 4 seconds, hold 1 second, then lower over 4 seconds.
This delayed (time under tension) process keeps you muscles under resistance, or strain, for a longer period-of-time as opposed to just slinging the weights around.
In essence, you get more out of your lifts over time and reduces that chances of injury. Rest is typically lower between sets. At only 30 seconds between sets, your heart rate stays high and you get a cardio benefit without all the sprints and burpees.
What are the benefits of F4x workouts?
Traditional lifts might have you resting 1 to 2 minutes or more. Take this into consideration and you will spend more time lifting with your muscles under tension when following an F4x workout.
Compare this to a normal workout and you will spend about twice the time in the gym without any added benefit.
Give it a shot yourself. You won’t be disappointed.
Geoff Cavalier (Athlean X) demonstrates the F4X Effect