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IRON MAN E-Zine: Issue #412: Muscle Size for Skinny Guys

IRON MAN E-Zine: Issue #412:
Muscle Size for Skinny Guys



Muscle Size for Skinny Guys

Q: I'm having a really hard time putting on weight and muscle mass. I'm 6'1" and weigh 165. I just can't seem to get much progress. I'm using the POF X-Rep Workout, but have only gotten okay results in the first month, and I'm working it pretty hard. It's frustrating when I see all these guys at the gym who are getting big fast while I'm a 26-year-old guy who can't seem to make much progress. Is there any suggestions you might have?

A: Everyone's genetics are different (plus, you may not know who's getting pharmaceutical help). The bottom line is that you may not be perfectly suited for putting on muscle fast; however, with consistent heavy training you should be able to transform your physique. Keep in mind that most bodybuilders only add about 10 to 15 pounds of muscle a year, which is about one pound a month...

Steve, who is also an ectomorph like you, added 15 pounds with sporadic training his FIRST year and, by training correctly and consistently, eventually went from 120 to 200 pounds in ripped condition...

Full-range Positions-of-Flexion mass training helped him get that 80-pound gain. But realize that he also rotated in basic workouts now and then, which produced excellent change for more gains (and we still do that today)...

So a good mass-packing plan for you NOW is to move to a basic big-exercise routine for a month or so, then go back to full POF full-range training, alternating between the two every four or five weeks...

That's how Jonathan packed on 20 pounds of muscle in 10 weeks. While he was regaining some muscle he had previously, he also added at least 10 pounds of new muscle in about 2 1/2 months. Amazing and proof that the routine-rotation strategy is a good one. His before and after pics and story are at http://www.SizeSurgeWorkout.com. (Note that his 10-week program uses this rotation approach, with a basic program followed by full-on POF.]

For example, you're currently using the POF X-Rep program. We assume you mean the one in The X-traordinary X-Rep Workout e-book on pages 37-40. If you've been on it for at least four weeks, now is a good time to switch to The Basic X-traordinary X-Rep Workout on pages 28-30 of that same e-book...

Notice in that basic workout you use only the big Ultimate Exercise for each muscle--pyramid the poundage over a few sets for power and then finish with a single drop set for density. Very quick, very efficient...

The basic routine will allow more recovery as well as anabolic hormone release. Then after four or five weeks, switch back to the full-range POF program, and you'll get a size-building shock effect with the stretch overload and the tension/occlusion from stretch- and contracted-position exercises.

Also, be sure you're getting enough calories--at least 30 grams of protein at each of six feedings a day along with a protein shake before bed to fend off overnight muscle loss (catabolism). We like Pro-Fusion, as it has a protein array of casein, whey and egg. The casein is most important as it is a slow-releasing protein so you stay in positive nitrogen balance most of the night.

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

--Steve Holman and Jonathan Lawson

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.

Winter-Workout Special: You can get all 3 of our latest best-selling e-books--The X-traordinary X-Rep Workout, The Ultimate Power-Density Mass Workout and The Ultimate 10x10 Mass Workout--at a limited-time discount price. Those contain all the workouts in our Winter-Workout Mass Plan, which is 1) Basic X-traordinary X-Rep Workout for two weeks, 2) the Basic Power-Density Mass Workout for two weeks, 3) a downshift week (stopping all work sets before failure), 4) the Heavy/Light 10x10 Mass Workout for 4 weeks. Click the covers below for more info.

[Special Discount Fat-Loss Offer: Get our diet-and fat-loss e-book, X-treme Lean, together with The Fat-to-Muscle Workout and X-traordinary Abs e-books at a special limited-time low price. Click the Triple-Shredded Combo Offer and get on the rocketship to ripped today.]

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.


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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About Steve Holman

Steve Holman has been training for over 35 years, since he was 15, and has been IRON MAN Magazine's Editor in Chief for more than 20 years. He has written more than 20 books on bodybuilding, weight training, nutrition, and his popular "Train, Eat, Grow" series, which he writes with his training partner Jonathan Lawson, appears monthly in Iron Man magazine. Steve's latest e-books are available at www.X-Rep.com and www.X-traordinaryWorkouts.com

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