IRON MAN E-Zine: Issue #472:
Muscle-Building Myth Exploded: Power vs. Density
TRY THIS AT YOUR NEXT WORKOUT
Muscle-Building Myth Exploded: Power vs. Density
Q: I have both of your newest e-books [The Ultimate Power-Density Mass Workout and the X-centric Mass Workout]. They are both great, and I’m already seeing results applying the methods. My question is, you say that you need both power sets and density sets to get extreme muscle gains quickly, but which is more important? Should I do more of one than the other for fastest muscle gains?
A: If you would’ve asked us that a few years ago, we would’ve said power, no questionbecause, like most bodybuilders, we’ve been brainwashed that heavy weights and fairly low reps are the key to maximum mass fast. But according to our recent experiments as well as many done almost 50 years ago, that’s not the case for most...
The more we experimented with density--longer tension times and/or short rests between sets--over the past two years, the better and faster our mass gains stacked up. That had us gradually ramp up the density component...
For example, when we incorporated only ONE set of negative-accentuated work into our heavier bodypart routines, we began getting more muscular as well as leaner very quickly. NA sets are one second up on the positive (concentric) and six seconds down on the negative (eccentric). That means the tension time of a seven-rep set is around 50 seconds, a very density oriented set [as explained in the X-centric Mass e-book].
Then we started experimenting with 4x10, which we include in the workouts in BOTH of the e-books you mention. The gains we’ve seen with that density-dominant technique have been dramatic. We’re currently using total-4X programs for all bodypart and seeing some of our best gains ever with fairly light weights--more muscle at a higher ripped bodyweight--exciting stuff (more on that in a future e-zine).
For new readers, 4x10 is taking a weight you can get 15 reps with but only doing 10; rest 30 to 40 seconds, or until your partner completes his set, then do 10 more; rest 30 to 40 seconds and do 10 more; rest 30 to 40 seconds and do one last set. If you get 10 on that last (fourth) set, add weight at your next workout. Simpleand effective at packing on mass (try using it to finish off a bodypart with an isolation exercise, as illustrated in X-centric Mass e-book).
Like we said, we’ve been experimenting with 4X sequences on every exercise for every bodypartno heavy power sets whatsoever--and getting exceptional results in mass and muscularity. Even our weak bodyparts are exploding with new size. (For more info, see The 4X Mass Workout.)
Those dramatic results are opening our eyes: Tipping the scale toward density may be the real key to extreme muscle size for most trainees. As IRON MAN magazine founder Peary Rader said more than 40 years ago...
“Experiments we have carried out show that we can put an inch on the arms in a short period of time by pumping [or lighter-density] methods.... On the other hand, we can, by training on an entirely different system [heavy weights/power] develop 10 or 20 percent more strength without one bit of increase in the size of the arms. Now this sort of ruins the popular theory that muscle strength is in direct relation to its size.”
We’ll have more on 4X training and density-dominant workouts for maximum muscle size in future e-zines. For now we suggest you include at least some lower-rep power work up front for each bodypart, but finish each muscle with a major blast of density--4X, as in the workouts in the Power-Density e-book and the X-centric e-book.
Heavy training for maximum muscle size as quickly as possible? Myth. ALL-heavy training will NOT get you the FASTEST mass gains you’re looking for. Stay tuned.
Till next time, train hard--and smart--for BIG results.
Steve Holman and Jonathan Lawson
Latest release: The 4X Mass WorkoutFast 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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