IRON MAN E-Zine: Issue #567: Giant Arms With Once-a-Week Workouts

Subject:
IRON MAN E-Zine: Issue #567:
Giant Arms With Once-a-Week Workouts

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TRY THIS AT YOUR NEXT WORKOUT
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Giant Arms With Once-a-Week Workouts

Q: I read your training blog, and you recently posted a photo of Jonathan doing incline curls. His arms look gigantic, amazing for a drug-free guy. Have his arms recently improved? I know you reduced the frequency to one direct arm workout a week. Is that the reason for his new size gains?

A: Yes, our arms improved significantly when we began training them only on Wednesdays–that’s a recent workout snapshot of Jonathan doing incline curls above. While we’ve said we don’t progress well when we train bodyparts only once a week, arms are an exception…

That’s because they get hammered at two other workouts–when we train chest and back. Here’s our current split…

Monday: Chest, back, abs
Tuesday: Legs, neck
Wednesday: Delts, arms
Thursday: Off
Friday: Chest, back, abs

So biceps get indirect work during back with various pulldowns and rows, while triceps get blasted during chest with all the pressing–plus the long head gets extra attention during pullovers–yes, pullovers will give your tri’s more sweep and size.

That split is one that’s outlined in The 4X Mass Workout e-book, which includes 5 unique 4X programs. There are also a number of different direct/indirect split programs in The Ultimate Mass Workout, the original X-Rep manual, pages 65-72. Those split up hamstrings on one day and quads on another and even split up lats and traps on different days.

Another split option is Phase 1 of Jonathan’s Size Surge program. We’ve seen exceptional growth all over, including arms with this…

Monday: Legs, chest, back, delts
Wednesday: Deadlifts, arms, abs
Friday: Legs, chest, back, delts

As you can see, that worked for Jonathan–he put almost 1 1/2 inches on each arm after 10 weeks (other results are at SizeSurgeWorkout.com)…

It works so well at packing on mass because you only do one to two exercises per bodypart, a couple of sets each for every bodypart–but you lead off each workout with either squats (Monday and Friday) or deadlifts (arm day). That increases anabolic drive with testosterone output. Studies show that doing a big lower-body exercise first can increase growth significantly in muscles trained after that metabolic-momentum move.

We’re confident that whichever split you choose, your arms are bound to get huge.

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

New Beyond-Ultimate X-Rep Offer: You can get The Ultimate Mass Workout, the original X-Rep manual, Beyond X-Rep Muscle Building and X-Rep Update #1–3 info-packed e-books–for only $49.99 for a limited time. You save over $50. Each of those e-books is offered individually at special reduced prices as well. Click on the titles for more info. Also, The 4X Mass Workout and Jonathan’s Size Surge are both only $19.99.

–Steve Holman and Jonathan Lawson

www.X-Rep.com

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

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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