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

  • Intensity Audit

    Do you go hard enough in the weight room? Most of us think we do, but it’s not always the case....

    Sharon OrtigasJune 23, 2017
  • Hitting Below The Belt

    The Journal Of Strength And Conditioning Research recently published research indicating that specific training programs focused on lower-body muscle hypertrophy and...

    Sharon OrtigasJune 22, 2017
  • The Raw And The Cooked

    As a general rule, the closer you can eat something in it’s natural form, the healthier it is for you. That...

    Sharon OrtigasJune 22, 2017
  • Ripped Like 007

    If you ever wondered how James Bond managed to stay in fighting shape while slamming down martinis left and right, the...

    Sharon OrtigasJune 21, 2017
  • Post-Workout Fat Loss

    Powerlifters and mass monsters should mix their post-workout whey protein with a hefty dose of fast-acting carbs, but a recent study...

    Sharon OrtigasJune 20, 2017
  • Nature’s PEDs 

    These eight overlooked herbs can help you build your best physique ever.    By George L. Redmon, PhD, ND   “Many...

    Sharon OrtigasJune 20, 2017
  • Berry Chocolate Protein Booster

    If you train with your partner, this is the best post-workout pre-bedroom shake. By Amanda Burrill, MS   February is famous...

    Sharon OrtigasJune 19, 2017
  • Lutein And Fat Loss

    A carotenoid commonly fond in green leafy vegetables and long used to promote eye health might help you catch the eye...

    Sharon OrtigasJune 16, 2017
  • Do More Work

    Initiate growth by jamming more reps into fewer minutes in the gym. By Team Iron Man   PQ: This program takes...

    Sharon OrtigasJune 14, 2017