IRON MAN E-Zine: Issue #508:
#1 Mass-Building Discovery--Surprising Find
TRY THIS AT YOUR NEXT WORKOUT
#1 Mass-Building Discovery--Surprising Find
Q: You guys have contributed so much to my ability to build lots of muscle. I want to thank you. X Reps are fantastic. Positions of Flexion is great; I build most of my workouts around that full-range principle. You’ve also created 4X and negative-accentuated [X-centric] training. So what do you think is the best of the bunch, your #1 mass-building discovery over the years?
A: Out of all of our mass-building tactics, X Reps are probably the easiest to apply. Well, maybe "easiest" is the wrong word because when you use them correctly, X-Rep partials at the end of a set are brutal--they hurt, but they work. X Reps make any set three to five times more effective at packing on mass....
For the uninitiated, X Reps are end-of-set partials in the target muscle's semi-stretch position. For example, when you can no longer do full-range reps on chins, you lower to just before the arm's-exended position and do bottom-range partial reps, pulling up to almost halfway...
Remember, you do X-Rep partials at the end of a set of full-range reps. Here's another example: When you stick on incline presses, you lower the bar till it's a few inches off your chest, then blast the bar up to near the halfway mark. After a few of those explosive partials tacked onto a set, you'll feel new growth stimulation, guaranteed!
X Reps extend the set for more muscle-building tension time, fire more muscle fibers right at the key activation point and can increase anabolic hormone release. All of that from three to five partial reps through the X Spot added to the end of any set. Amazing! [Note: For more on X Reps and X-hybrid tactics, see The X-traordinary X-Rep Workout e-book, now available for only $19.99, a $10 savings for a limited time.]
Ah, but in our opinion that's NOT our "#1 mass-building discovery"...
You mentioned 4X training, and that contributed to our #1 get-BIG find. 4X training proved to us that you don't need super-heavy poundages to build impressive, eye-popping muscle size. So our #1 mass-building discovery is: YOU CAN BUILD INCREDIBLE MASS WITH MEDIUM WEIGHTS, no joint damage necessary...
That took us a long time to wrap our minds around because of our brainwashing over the years--practically everything you read on weight training says you must lift extremely heavy to get big. We believed that strength equaled size for so long that once we started getting dramatic gains with 4X, we questioned the reality of it all. We decided to throw convention out the window and use a total-4X training program for a few months straight. We had to be sure 4X wasn't a fake...
It wasn't. After three months with total-4X workouts, our joints were NOT hurting, our lower backs felt great, our muscles were big and full and our bodyweights were at their highs—hovering around 205—with ABS! How could that be?...
In The 4X Mass Workout e-book we explain how a quick 4X sequence provides a balance of both POWER and DENSITY. That's key because by training both of those constituents you get maximum growth in the fast-twitch 2A fibers, the most prevalent muscle-fiber type in the biggest, freakiest bodybuilders. That's why 4X works BIG time! You get exactly what you need to hypertrophy the majority of the growth fibers...
You don't have to grind out sets with bone-crushing poundages to build muscle. That's quite an eye-opening find—and there's no joint-wearing grind. You can achieve a bodybuilder physique without being crippled later in life. Hallelujah! If only we'd known that 20 years ago--less strain, bigger gains!
For those who don't know what 4X is, you take a weight with which you can get 15 reps, but you only do 10; rest 30 seconds, then do 10 more--and so on until you complete 4x10. The last set should be to failure--you can even add X Reps. If you get 10 on your last set, add weight to that exercise at your next workout. Try using 4X on the 3-exercise full-range Positions-of-Flexion routines for each muscle, and you'll grow like never before. Simple. Well, maybe not simple because the last two sets will be painful, but 4X is quick and efficient. Like X Reps, it hurts, but it works, BIG time--and without joint grind! That's quite a find!
Till next time, train hard--and smart--for BIG results.
—Steve Holman and Jonathan Lawson
LIMITED-TIME $19.99 BEST-SELLERS: Get The 4X Mass Workout--Fast Simplified Supersaturation Training for X-treme Size for only $19.99 for a limited time. 4X is a revolutionary mass-building concept you have to try to believe--muscle growth guaranteed. Also for $19.99 you can get our latest X-Rep e-book, The X-traordinary X-Rep Workout; the negative-accentuated training manual, The X-centric Mass Workout e-book; and The Ultimate Fat-to-Muscle Workout e-book. Those are are all part of our winter-workout price reductions to give you maximum mass-building info and motivation so you look incredible that first warm day of spring. Click on the title you're interested in to learn more.
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.
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, 10x10 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.
This Special Report was submitted by Jonathan Lawson and Steve Holman.
The IRON MAN Training & Research Team
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