Connect
To Top


One Heavy Hit for More Mass


www.ironmanmagazine.comQ: In the Pre-Ex 3X Mass Workout you use heavier five-rep rest/pause on stretch exercises. It’s a 3X sequence of [lower-rep stretch work with rest/pause on each set] after the pre-ex combo supersets. Can I use a heavier weight and go to failure on just one stretch set—maybe 5(3)?

A: With the five-rep rest/pause sequences on stretch-position exercises you use your eight-rep max for three quick R/P sets. You want to change it and use your five-rep max for one heavy rest/pause overload.

As Jonathan Lawson and I explain in the pre-ex e-book, Mike Mentzer produced amazing strength gains with one heavy set of one exercise per muscle in many of his trainees; however, it sounds as if you’re probably more interested in muscle size. Still, heavy sets can set the stage for more hypertrophy as well.

Heavy overload can force new muscle fibers into the action. The challenge of a heavy weight “wakes up” new fibers, and you get better neuromuscular efficiency, or nerve-to-muscle connections. That can be a good thing for future growth stimulation—more fibers getting involved on all sets.

So to answer your question, yes, doing one heavy rest/pause set on your stretch-position exercises can be a good thing for strength and eventual size increases. Improving your ability to fire more fibers can translate into more mass. So your delt routine might look like this…

 

Pre-Ex Superset

Contracted: Lateral raises 3 x 10

Midrange: Presses 3 x 10

Stretch: Incline one-arm laterals

(10-second rest/pause) 1 x 5(3)

 

Just be very careful. Remember, you’re using your five-rep max. The heavy overload described in the e-book is 5(5) R/P in a 3X sequences—which means you use your eight-rep max. That makes your extreme-poundage variation more dangerous. Keep your form strict!

Editor’s note: Steve Holman is the author of many bodybuilding best-sellers and the creator of Positions-of-Flexion muscle training. For information on the POF DVD and Size Surge programs, see the ad sections in this issue. Also visit www.X-Rep.com  and X-Workouts.com for info on X-Rep, 4X and 3D POF methods and e-books.  IM


You must be logged in to post a comment Login

Leave a Reply

More in Latest

  • Five Foods For Fat Loss

    Add some variety to your diet with these underrated foods that can help you get lean. By Team Iron Man Here’s...

    Sharon OrtigasJanuary 18, 2017
  • Cockroach Milk

    How far will you go for muscle growth? If a substance is safe and legal, does that mean it’s fair game?...

    Sharon OrtigasJanuary 17, 2017
  • Product Spotlight: Ultimate Nutrition BCAA 12,000 Powder

    Life is catabolic. It seems that a long list of everyday experiences conspire to break down the muscle we’ve spent so...

    Sharon OrtigasJanuary 16, 2017
  • Vitamin A-Z

    In an increasingly stressful and toxic world, a good multivitamin is more important than ever. By Jenevieve Roper, PhD, CSCS  ...

    Sharon OrtigasJanuary 13, 2017
  • Listen up!

    Music is an important part of your workout. Give it the respect it deserves. By Amanda Burrill, MS   Let’s recap...

    Sharon OrtigasJanuary 12, 2017
  • Athletic Abs

    Your core needs to be strong, functional, and ready for anything.  By Cooper Graham   Sit-ups and sports have traditionally gone...

    Sharon OrtigasJanuary 11, 2017
  • Stay Positive

    Online trainer Parker Egerton has a secret for his success. No, it’s not the beard.   By Mike Carlson   PQ:...

    Sharon OrtigasJanuary 10, 2017
  • Injury-Free Chest

    Build  muscle and strength while staying pain-free and healthy in the process. By Alexander Juan Antonio Cortes Training the pectoralis major...

    Sharon OrtigasJanuary 9, 2017
  • THE LION ROARS

    Expert advice to your questions about training, nutrition, recovery, and living the fitness lifestyle.    Nathan: I’ve been lifting for 10...

    Sharon OrtigasJanuary 6, 2017