IRON MAN E-Zine: Issue #490:
More Muscle Mass: The Next BIG Thing
TRY THIS AT YOUR NEXT WORKOUT
More Muscle Mass: The Next BIG Thing
Q: I just finished a six-week phase using the HIT workout with arm specialization [listed in the X-traordinary Arms e-book]. I made some good mass gains training each exercise with only one all-out set. I used my extra energy to blast my arms with more sets [with full Positions of Flexion]. I got amazing gains using the different exercises at each arm workout. They are looking big and full, and now I’m ready for a new program. Which one do you suggest after that 3D HIT Workout?
A: To clarify, on that 3D HIT Program listed in the X-Arms e-book you do full POF for each bodypart, but only one all-out set in each position. For example, for quads you do squats (midrange), sissy squats (stretch) and leg extensions (contracted), each getting a warmup set or two and then only ONE mass-kicking set to exhaustion…
On the arm routines, however, you do more–TWO sets in each position, but you use different exercises at each workout to emphasize different heads…
For example, one triceps workout is designed for OUTER-head emphasis, which will give your arms more width when viewed from the front. That workout includes close-grip bench presses (midrange), cable pushouts (stretch) and kickbacks (contracted)…
The next time you train triceps, you emphasize the LONG head for more mass and sweep when your arms are viewed from the side. That workout includes lying extensions (midrange), overhead dumbbell extensions (stretch) and pushdowns (contracted). There are different workouts for biceps as well, one zeroing in on width and the other peak.
Okay, so what’s a good NEXT workout? Since all of the exercises in the HIT program you just finished are performed for minimal sets but to all-out failure with X Reps, you’re now primed for a shift to some pure DENSITY work, a big change for more gains. We suggest The Ultimate 10×10 Mass Workout, the one-exercise-per-bodypart program listed on pages 19-21 of that e-book…
On that density program you use only ONE Ultimate Exercise for each muscle group, but you do it in 10×10 style; that is, you take a weight that you could get 20-plus reps with, but you only do 10, rest 30 seconds, then do 10 more–and so on until you complete 10 sets of 10 reps. In reality, you shouldn’t get 10 reps on the last few sets. Those are the true growth-fiber activators, and you’ll only get eight or nine reps on each. Those last few brutal sets will be intense and the target-muscle pump will be unreal. (Wait till you see your arms in the mirror after 10×10!)
Does 10×10 work? Here’s what Olympic coach Charles Poliquin said about it…
"The program targets a group of motor units, exposing them to an extensive volume of repeated efforts, specifically, 10 sets of a single exercise. The body adapts to the extraordinary stress by hypertrophying the targeted fibers. To say this program adds muscle fast is an understatement. Gains of 10 pounds or more in six weeks are not uncommon, even in experienced lifters!"
It’s fast too. You blast a bodypart completely in about 10 minutes. Now the only problem with 10×10 is that it can be a bit boring–even when you’re only doing one exercise per bodypart and just three or four exercises at each 40-minute workout, as in the first listed program in The Ultimate 10×10 Mass Workout. That’s why we recommend using 10×10 for only three or four weeks…
If even that’s too monotonous for you–or you’re brainwashed that using the lighter weights that 10×10 requires can’t possibly build mass–here’s a good compromise: The Big, Basic 4X Mass Workout listed on pages 19-21 of the 4X e-book (there are 4 other 4X workouts in that e-book, but the Big, Basic program is best for you at this point)…
On the Basic 4X Mass Workout you generally do TWO exercises for each bodypart, but you do those exercise in 4X style instead. That is, you take a weight you could get 15 reps with, but you only do 10; rest 30 seconds, then do 10 more and so on until you do FOUR sets. The fourth set will be intense, and if you get 10 reps, you add weight at your next workout.
4X allows you to use more weight on each exercise than does 10×10, so it’s more of a balance between power and density training (that’s explained in the 4X e-book), but still a good choice after an HIT routine.
Till next time, train hard–and smart–for BIG results.
—Steve Holman and Jonathan Lawson
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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-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.
This Special Report was submitted by Jonathan Lawson and Steve Holman.
The IRON MAN Training & Research Team
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