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Density Overload: How to Make Your Muscle Growth Explode

IRON MAN E-Zine: Issue #698:
Density Overload: How to Make Your Muscle Growth Explode


Density Overload: How to Make Your Muscle Growth Explode

Q: I gained 5 pounds of solid muscle when I moved to mostly 4X mass training for every bodypart. Then I shifted to Pre-Ex 3X whenever I could, or modified pre-ex when the gym was crowded, and I put on another three pounds with more vascularity. I'm loving your density methods. What can I do now for another change? I don't want to go back to heavy training but I will if you think it's a good idea. I'm just looking for more crazy muscle mass.

A: We've got something you can experiment with that we've had some excellent success with lately. It's a unique DOUBLE modified pre-ex mass builder--you superset the contracted-position exercise with the stretch-position move FIRST, using a 3X sequence. Take 45 seconds between supersets…

After those three brutal rounds, you blast the big midrange exercise last using straight sets (Note: contracted, stretch and midrange are designations from the full-range Positions-of-Flexion mass training protocol)…

Here's an example for BICEPS:

3X Superset
Contracted: Facedown alternate incline curls, 3 x 10
Stretch: Incline curls, 3 x 10

Midrange: Barbell curls (4X), 4 x 10

You can shuffle any of the bodypart routines in the Pre-Ex 3X e-book to that new mass-building order. Or create your own from the exercises categorized in the POF exercise matrix in 3D Muscle Building, the official POF mass-building manual.

The above superset is convenient because you stay on the incline bench and can use the same dumbbells for both facedown alternate incline curls and standard incline curls. In case you're not familiar, the facedown incline curls look like this…

You get a killer pre-ex effect with the contracted-stretch superset. You feel the barbell curls like never before. And if you don't want to use 4X on the barbell curls, you can do them in standard heavy style--2 minutes between sets. But don't expect to be able to use your normal heavy weight. Your bi's will be fried, primed for new size.

Since we're talking arms, here's that same concept applied to TRICEPS. Notice that you stay on the pushdown machine for the first two moves--nice…

3X Superset
Contracted: Cable pushdowns, 3 x 10
Stretch: Cable pushouts, 3 x 10

Midrange: Lying extensions (4X), 4 x 10

In case you don't know what a cable pushout is, here's Jonathan demonstrating...

Once again, you don't have to do the last exercise, lying extensions, in 4X style; you can go heavy--even pyramid the weight if you like.

Double modified pre-ex is one more change to kick in new mass gains.

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

--Steve Holman and Jonathan Lawson


LIMITED-TIME--POF manual only $14.99. The 3D Muscle Building e-book is the official Positions-of-Flexion mass-building manual with full-range POF bodypart workouts for every major muscle. Includes loads of training tips and tricks to get you growing fast. Learn how to get maximum muscle fiber recruitment and full-muscle development with fewer sets per bodypart at every workout. You also get info on new advanced warm-up tactics, like nervous system loading, that can increase your gains by 20 percent or more, 3D muscle-fiber analysis, the 3D POF Muscle Matrix chart, many complete POF WORKOUTS to choose from and a huge 3D muscle-size Q&A section on everything from champ training to hardgaining to home training. Over 100 pages of mass-building info. Check it out at 3D Muscle Building Special Offer.

Latest Release: The Pre-Ex 3X Mass Workout—Plus Drop-Set 4X, Rest/Pause 4X and the Perfect Mass-Building Split. This e-book merges the pre-exhaustion muscle-size method with 4X style mass training. 3 complete programs, including modified Pre-Ex 3X, no supersets required. Also, how Mike Mentzer used pre-ex and how you can alter it to get massive gains without anabolic steroids or overtraining--just BIG-MASS gaining.


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

The ITRC Training Newsletter is not intended as training advice for everyone. You must consult your physician before beginning any diet or training program. You may forward this email to as many friends as you want, but do not photocopy or reprint this report in any format without the written permission of the copyright holder.


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