Subject:
IRON MAN E-Zine: Issue #398:
Two Ways to More Mass
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TRY THIS AT YOUR NEXT WORKOUT
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Two Ways to More Mass
Q: I’m using the Basic X-traordinary X-Rep Workout, but I have a very weak chest. I know you say the decline press is the ultimate chest exercise, but I’m not getting much from doing only that for power and density work. But I am getting great gains everywhere else [with that one-ultimate-exercise approach]. So should I keep the program as is and just add more chest work?
A: We hear you–and can identify with your plight, as we both have stubborn pecs. But you may not need more work–just a different exercise for power and density along with a shift in emphasis at each workout (sample chest routines are coming up)…
Notice that the pectoral muscle is fan-shaped. That means that while a chest exercise will innervate fibers from every segment, the angle emphasizes the development in specific areas. For example, while decline presses hit the lower, middle and upper pecs, the lower area gets the brunt of the stress…
That’s especially true in hardgainers who have low neuromuscular efficiency, or nerve-to-muscle connections, and/or fewer fast-twitch fibers. So to get at all areas of the chest requires multi-angle training–but you can get that with the same number of sets (that’s what you should try first to keep your total workout time under an hour)…
We suggest you use two different angles to train your chest, one for power and one for density–decline presses and incline presses, for example. Then you reverse the order at your next chest workout.
So your new size strategy is to alternate these two chest routines in your Basic XX Workout (page 28 of the X-traordinary X-Rep Workout e-book):
Decline presses (pyramid) 3 x 9, 7, 5
Incline barbell or dumbbell presses (drop set) 1 x 10(6)
At your next chest workout, reverse the order…
Incline barbell or dumbbell presses (pyramid) 3 x 9, 7, 5
Decline presses (drop set) 1 x 10(6)
That will give you lower/middle pec work with power and upper/middle work with density at workout 1. Then four or five days later you blast upper/middle with power and lower/middle with density. (And, yes, for you bench press hounds, you can use flat benches instead of declines.)
Try that simple two-way switch for a few weeks, and you should notice BIG changes in your physique–pecs will be popping!
[Note: You can further amplify neuromuscular efficiency, pump and fiber activation by adding a single drop set of an isolation exercise to the above, as outlined on page 46 of The X-traordinary X-Rep Workout e-book, but the above should be your first size-boosting step.]
Till next time, train hard–and smart–for BIG results.
Winter-Workout Special: To get you growing immediately, we’re offering The X-traordinary X-Rep Workout, The Ultimate Power-Density Mass Workout and The Ultimate 10×10 Mass Workout, our three most popular e-books together at a limited-time discount price. Now is prime grow time, and we suggest you use the Basic XX Workout for two weeks, the Basic Power-Density Mass Workout for two weeks, a downshift week (stopping all work sets before failure) and then four weeks of the Heavy/Light 10×10 Mass Workout. Those are all quick, basic mass workouts with different twists to maximize your season for size. Click here for more info.
—Steve Holman and Jonathan Lawson
www.X-Rep.com
NEW: The new X-traordinary X-Rep Workout e-guide merges all the top X-Rep techniques and info with the latest muscle-building research into two new power-packed X-Rep workouts–the basic X program only takes about 35 minutes. It also includes a look at Arnold’s X-training tactics as well a how current Mr. Olympia contenders use them to pack on extreme muscle mass. For more info and chapter listings visit www.X-traordinaryWorkouts.com.
Latest e-book release:
•The Ultimate Power-Density Mass Workout includes the latest eye-opening data on the key muscle fibers that have the most potential for growth (it’s rewriting physiology textbooks) and the best mass-building rep tempo. See how one legendary Austrian bodybuilder used Power-Density to build dominant, dramatic muscle mass, his combo-to-grow methods included. You also get four complete, printable workouts–one that takes only about 30 minutes per session–plus X Reps, POF and more. More details.
•Eric Broser’s Power/Rep Range/Shock Workout gives you everything you need to apply his max-mass system for incredible new gains–including all 12 printable workouts and a big Q&A section. More details.
•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. More details.
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.
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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