IRON MAN E-Zine: Issue #569: Big-Time Muscle With Fast Mass Workouts

Subject:
IRON MAN E-Zine: Issue #569:
Big-Time Muscle With Fast Mass Workouts

www.ironmanmagazine.com

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TRY THIS AT YOUR NEXT WORKOUT
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Big-Time Muscle With Fast Mass Workouts

Q: You’ve said that Danny Padilla, a top pro from the ’80s, used 4X training but with 5×12 sequences on three to four exercises per bodypart. That seems like a lot. Do you think I need that much? Do you know of any non-pros, preferably drug-free, who use that style of training? I need some motivation.

A: Padilla (pictured above) had amazing genetics, so there’s no doubt that he could tolerate more volume than most of us mere mortals–5X for a number of exercise per bodypart. We, being more genetically average and drug-free, like to stick to 4X and 3X for most exercises, and use a 3-way, full-range Positions-of-Flexion approach. For chest, it might be…

Upper-pec Midrange: Smith machine incline presses, 3×10
Upper-pec Stretch & Contracted: High cable flyes, 4×12

Mid/lower-pec Midrange: Bench presses, 3×10
Mid/lower-pec Stretch & Contracted: Cable crossovers, 4×12

For each of those exercises you pick a weight with which you can get about 15 reps, but you only do the designated rep number; rest 30 to 45 seconds, then do it again–and so on until you complete the listed number of sets. If you get all of your reps on the last set, you add weight to that exercise at your next workout. That fast-training style will have you completing the above workout in about 20 minutes.

Notice that we treat upper chest and middle/lower chest as separate bodyparts. That’s why we complete the full POF chain for each–midrange, stretch and contracted. Luckily, there is an exercise for each segment that covers two positions. You get that two-for-one deal with high cable flyes and cable crossovers…

A so-called non-pro who uses a similar training style is Ian Lauer. He prefers 5×15 on every exercise—resting 30 seconds to one minute between–and he says that style doubles as cardio. It’s a muscle-building, fat-melting double play. Does it work? Here’s Ian’s physique followed by his chest routine…

Incline dumbbell presses, 5 x 15
Pec deck flyes, 5 x 15
Dumbbell bench presses, 5 x 15
Dumbbell flyes, 5 x 15
Bench presses, 1 x 50

That’s a few more sets and reps than the POF program, but the exercise choices are spot on. No, we have not tried 5×15 on any exercises. Keep in mind that 5×15 would require lighter weights than 3×10 or even 4×12. However, Ian’s results have us motivated to test it on a few exercises soon…

The point is, even if you aren’t a genetic freakazoid, experiment with 4X, 5X, 3X and even 10×10 every so often. Remember, you need change for bigger gains and you’ll grow like never before.

Till next time, train hard–and smart–for BIG results.

Note: The official Positions-of-Flexion mass-building manual is 3D Muscle Building, and it’s only $19.99 for a limited time. The 10×10 Mass Workout and The 4X Mass Workout are also only $19.99.

–Steve Holman and Jonathan Lawson

www.X-Rep.com

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

7) 3D Muscle Building–the original Positions-of-Flexion mass-training manual

8) X-treme Lean—Fat-Burning and Nutrition Guide (with training too)

9) The Ultimate Power-Density Mass Workout

10) The X-traordinary Size Surge Workout

11) The Ultimate 10×10 Mass Workout

Latest release: The 4X Mass Workout—Fast 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.

MASS-BUILDING E-BOOKS…

X-SHOP: Find our original X-Rep e-book, as well as X Updates and Positions-of-Flexion mass-training guides…

X-WORKOUTS: Find specialized e-workout programs, including Power-Density, 10×10 and Eric Broser’s Power/Rep Range/Shock….

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.

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This Special Report was submitted by Jonathan Lawson and Steve Holman.
The IRON MAN Training & Research Team
www.ironmanmagazine.com

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