IRON MAN E-Zine: Issue #516:
2 Tricks to Get You Ripped--With More Muscle Too
TRY THIS AT YOUR NEXT WORKOUT
2 Tricks to Get You Ripped--With More Muscle Too
Q: Looking in the mirror, I see that somehow I've gotten very fat. I go to the gym, but I guess my eating has been out of hand for too long. Is there anything I should concentrate on during my workouts to help lose the fat? I plan to do cardio after every weight workout, something you've suggested. I desperately want to see abs!
A: First, get your diet under control. You must start eating clean--cut down the junk--and get on an anabolic-meal schedule. That is, you need to eat at least 25 grams of protein at six meals a day. Try to eat every two to three hours, and get some carbs too--enough to refill muscle glycogen stores, which is about 200 grams a day. If you need examples, see X-treme Lean; it contains our complete meal-by-meal ripping diets, and it's only $9.99 for a limited time (a $39.95 value!)...
Now, in the gym you should concentrate on two very important fat-to-muscle activators: MUSCLE TRAUMA and GROWTH HORMONE release. Get both of those and you'll not only build loads of muscle, but you'll burn off a lot of ugly bodyfat. Your etched set of granite abs will show up quickly...
Growth hormone has been shown in countless studies to supercharge the fat-buring process, especially around the belly. It can also enhance other anabolic hormones like testosterone so you build muscle more easily. Testosterone is also notorious for blasting off bellyfat, and you can up yours by doing some all-out sets with heavier weights (as you'll see in the sample program coming up).
Muscle trauma, which manifests itself as soreness, revs up your metabolism after the workout. That's because it takes energy to repair the muscle microtears--and a lot of that extra energy comes from your bodyfat stores. You actually burn fat just sitting around or sleeping as your muscles heal and grow bigger and stronger. How great is that?
In The Ultimate Fat-to-Muscle Workout e-book, we outline a routine that appears to morph fat into muscle. We say "appears" because you can't really turn fat tissue into muscle--but you can pack on muscle at the same time that you burn off fat--and this program does just that...
It has you do a progressively heavier pyramid on the first exercise, which produces some muscle trauma and increases testosterone. You follow with a lighter negative-accentuated set--one-second positives and six-second negatives--which amplifies the microtrauma. And you end each bodypart routine with two quick high-rep sets of a contracted-position exercise. For example, the full-range POF lat routine is this...
Midrange: Pulldowns (pyramid), 3 x 9, 7, 4-6
Midrange: Pulldowns (NA), 1 x 7
Stretch: Dumbbell pullovers, 1 x 9
Stretch: Dumbbell pullovers (NA), 1 x 7
Contracted: Stiff-arm pulldowns, 2 x 15-20
The muscle burn you'll experience on the NA sets, with their 50 seconds of tension time, and on the high-rep sets on the last exercise, is the key to growth hormone release. Studies show that muscle burn increases GH output exponentially, and that will SUPERCHARGE your fat-to-muscle results big time. (Can J Appl Physio. 22:244-255; 1997)
So with that type of fat-to-muscle program you get...
1) HEAVY PYRAMID work for testosterone increases and muscle microtrauma
2) NEGATIVE-ACCENTUATED work for more microtrauma and longer tension times for growth hormone output
3) HIGH-REP SETS for muscle burn and extra GH
If you've been following our e-zines, you know that another way to get that muscle-burning, GH-churning effect is with a quick 4X sequence. Take a weight with which you can get 15 reps, but only do 10; rest 30 seconds, then do it again, and so on for four sets. If you get 10 reps on your last brutal set, increase the weight on that exercise at your next workout. You could use 4X on the last exercise instead of the higher-rep sets listed for a final five-minute GH blast...
If you like the workout you're currently using and want to stick with it, simply integrate NA sets and high-rep sets and/or 4X for fat-to-muscle success. And when spring rolls around, you'll look your muscular, ripped best!
Note: The Ultimate Fat-to-Muscle Workout e-book is only $19.99 for a limited time, along with 5 other best-sellers. See the list below.
Till next time, train hard--and smart--for BIG results.
--Steve Holman and Jonathan Lawson
NEW YEAR WORKOUTS--LIMITED-TIME $19.99 BEST-SELLERS: We're offering each of these at their lowest price ever to get you big and ripped by spring. Click on the title you're interested in for more info...
1) The 4X Mass Workout--fast, simplified supersaturation training for X-treme size
2) The X-traordinary X-Rep Workout--the latest update to our original X e-book
3) The X-centric Mass Workout--the negative-accentuated training manual
4) The Ultimate Fat-to-Muscle Workout--total body transformation training
5) X-traordinary Muscle-Building Workouts--10 complete mass programs
6) X-traordinary Arms--includes the 3D HIT workout system with big-arms routines
Latest release: The 4X Mass WorkoutFast Simplified Supersaturation Training for X-treme Muscle Size. It’s how many pro bodybuilders get big AND ripped as fast as possible for contests and photo shoots. You can use it for a blast of new mass in only a few weeks--and the workouts are quick. Guaranteed or your money back. Limited-time discount offer HERE.
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NEW: The X-traordinary SIZE SURGE Workout, Jonathan Lawson’s legendary two-phase mass program that packed 20 pounds of muscle on his frame in only 10 weeks. See all the changes he made to the original workouts, transcribed from his training journal. In printable templates so you can duplicate his incredible gains. You also get his eat-to-grow diet and streamlined no-frills supplement schedule, anabolic acceleration methods and loads of tips and tricks. Plus, an interview with a top-level bodybuilder who trains Size Surge style for incredible growth.
Newbies: If you’re a beginning bodybuilder, coming back from a layoff or a trainer who trains beginners, our new e-book, Quick-Start Muscle-Building Guide, is for you.
To follow the ITRC training program in “Train, Eat, Grow,” get a copy of the latest issue of IRON MAN.
This Special Report was submitted by Jonathan Lawson and Steve Holman.
The IRON MAN Training & Research Team
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