IRON MAN E-Zine: Issue #346 New Mass Surge With 10X Partials

Subject: IRON MAN E-Zine: Issue #346:
New Mass Surge With 10X Partials
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TABLE OF CONTENTS:

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New Mass Surge With 10X Partials

Q: I just read X-Rep Update #1, and I’m stoked. The X-Only technique looks like a serious mass builder, and I notice in the chapter on Jay Cutler’s training that he does a lot of his sets in X-Only style [no full-range reps at all, only X-Rep partials]. My question is, what do you think of using10x10 with all X-Only sets? I tried it on bench presses, and it felt unreal. I was able to use more weight and the pump and burn was amazing.

A: You’re absolutely right: Jay Cutler, one of the biggest pro bodybuilders around, does most of his exercises in X-only style–that is, short partial reps that includes the semi-stretch point…

Rarely does he do full-range repetitions; however, he also does more than 10 reps per set. That’s because 10 partial-range reps add up to only about 20 seconds of tension time, if that. Cutler usually does at least 12 and often up to 15 X-Only reps per set.

A higher rep count bumps his tension time up to 25 seconds or more, which is better for flipping on the anabolic switch rather than staying in the pure strength-building range. Doing more reps is especially important with partial reps, which take less time.

We suggest you try bench presses for 8×12 or 6×15 instead of 10×10 if you do X-Only partials reps on all sets. Remember, use a weight that you could get double the amount of reps with. If you’re doing 8×12, use a poundage you could crank out about 24 reps with. Then use it on all eight sets with 30 to 40 seconds of rest after each. The first sets will be easy, but the last ones will be brutal–and wait till you see the full-blown pump!

Partials are a tremendous mass builder, but you must keep the muscle working long enough to trigger an optimal growth response. Reread the section on X-Only training in the X-Rep Update #1 e-book for more on how to best apply it to your workouts for bigger muscle size surges.

Q: This is it. I started using The 10×10 Ultimate Mass Workout, and I’ve gained three pounds in three weeks, all muscle. If I keep this up, I can easily put on 20 pounds in the next few months. Thank you for showing me the best mass-building program ever.

A: While that’s not a question, we feel obligated to respond. First, we’re glad you’re making such spectacular progress with 10×10. Keep using it till your gains slow down or stop…

Yes, we said your gains will slow down. We’re not going to try to pull the wool over your eyes and tell you that 10×10 is the muscle-building Holy Grail, the almighty one and only answer to mass. It’s just one answer among many. Hey, it’s doing incredible things for your muscle size at the moment so stick with it. However, your gains will eventually tail off. It’s the way the body works because it’s a very adaptable organism. No problem…

As we’re fond of saying, when your gains slow down, you gotta mix things up. There are a number of different training styles out there you can go to–Eric Broser’s Power/Rep Range/Shock or Positions of Flexion, for example. (You can even mix in 10×10, such as during Shock week in P/RR/S.)

After a while using one of those other methods, you can boomerang back for another full-on 10×10 spin–and more muscle size. Even Vince Gironda had his trainees move to other styles of training for periods of time, although he said that he always returned to this “honest” mass workout–8×8 or 10×10.

We’re not trying to put a damper on your enthusiasm; we’re just trying to keep it real. Take your physique as far as you can with 10×10–heck, maybe you can gain 20 pounds with it.

As one winning drug-free bodybuilder says, “I was able to gain 17 pounds of muscle drug-free—contest weight from one show to the next—in less than nine months using [the system].”

It does work. Stay positive. Stay focused. Onward!

Till next time, train hard for BIG results.

Note: The Ultimate 10×10 Mass Workout provides more explanation and complete programs that incorporate 10×10 and X Reps. X-Rep Update #1 is the latest X-Rep e-book that includes research, info and complete programs with new mass tactics like Flex X, Static Contraction and Stretch Pulses.

—Steve Holman and Jonathan Lawson
www.X-Rep.com

Latest e-book release:
•Eric Broser’s Power/Rep Range/Shock Workout gives you all the everything you need to apply his max-mass system for incredible new gains–including all 12 printable workouts and a big Q&A section.

•The Ultimate 10×10 Mass Workout contains a four-days-per-week, one-ultimate-exercise-per-bodypart program and also a heavy/light version, with heavy POF alternated with a one-exercise 10×10 routine. More details.

•The Ultimate Fat-to-Muscle Workout is based on the latest metabolic research so you can get bigger and leaner fast without long, mind-numbing cardio–you’ll burn fat and build muscle 24/7 with customized mass-building weight workouts.

Click on the e-books for more information:

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.

For any questions or comments regarding the IRON MAN Magazine Online Newsletter, please email jdl@ironmanmagazine.com. To unsubscribe, please see the instructions at the bottom of this email.

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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