IRON MAN E-Zine: Issue #559: Simple Mass-Workout Tweaks to Pack New Size On Your Physique

Subject:
IRON MAN E-Zine: Issue #559:
Simple Mass-Workout Tweaks to Pack New Size On Your Physique

==========================================
TRY THIS AT YOUR NEXT WORKOUT
==========================================

Simple Mass-Workout Tweaks to Pack New Size On Your Physique

Q: If the sarcoplasm [energy fluid in muscle fibers] is so important for the most muscle growth, shouldn’t we be doing [continuous-tension] isolation exercises first in our bodypart routines? Like wouldn’t leg extensions and cable flyes stimulate the most sarcoplasm increases because of isolated tension as opposed to squats and bench presses, which are more power exercises involving lots of muscles but no continuous tension?

A: That’s a leap some training experts have made–isolation moves first. Like Nautilus founder Arthur Jones and pre-exhaustion. Leg extensions supersetted with squats for example. That style of training can work best as a so-called light day alternated with a heavy day on which you do the big exercise, squats, first…

Remember, the big midrange exercises activate MANY MORE FIBERS than isolation moves–and the more fibers you get involved, the more growth potential the exercise has…

For example, there’s no question that squats or leg presses build more quad mass than leg extensions. That’s because the muscles of the body work better as a team, not in isolation. So the big midrange exercises should be priority. In standard Positions-of-Flexion mass-training protocols we put those big midrange moves first–like this one for lats…

Midrange: Pulldowns, 2-3 x 7-9
Stretch: Pullovers, 2 x 7-9
Contracted: Stiff-arm pulldowns, 2 x 12-15

You can get excellent muscle development by doing power-style training on the big midrange move and the second stretch-position exercise, then end with sarcoplasmic emphasis on the contracted exercise as in the above routine for lats…

However, because of more fiber activation on the first compound exercise, you may want to do a sarcoplasmic-expansion set there too–AND even on the important stretch-position exercise, like this…

Midrange: Pulldowns, 2 x 7-9, 1x7NA
Stretch: Pullovers, 1 x 7-9, 1 x 9DXO
Contracted: Stiff-arm pulldowns (4X), 4×15

NA is a negative-accentuated, or X-centric, set. On every rep you pull down in one second (positive) and release back to arm’s length in six seconds (negative). That will give you almost 50 seconds of tension time for more sarcoplasmic stimulation–and the negative emphasis will also add to myofibrillar trauma.

DXO is Double-X Overload, a powerful intensity technique for stretch-position exercises because it provides additional stretch-point action. On pullovers you lower the dumbbells back behind your head, raise only 10 inches, lower again to full stretch, then drive all the way up to the top. It’s like a double "hitch" in the stretch position. Remember, an animal study produced a 300 percent increase in muscle growth from one month of stretch-emphasis workouts, so overloading the stretch point is a key mass builder. [For more on that study, DXO and other X-Rep intensity techniques like X Fade, see the Beyond X-Rep Muscle Building e-book.]

4X with high reps. This is 4X-style training (from The 4X Mass Workout e-book), but you do 15 reps instead of 10 on all sets. Pick a weight with which you can get about 18 reps, but only do 15; rest 30 seconds, then do 15 more. Rest 30 seconds again, and do 15 more. On your last set do as many reps as you can. If you get 15 on that fourth set, add weight to the exercise at your next workout. The high reps and short rests on this last continuous-tension exercise is almost pure sarcoplasmic emphasis. You should get a wicked skin-stretching pump. (Note: 12 reps per set can work well too.)

So can doing an isolation exercise first build size? Absolutely. In fact, sarcoplasmic focus up front like that is one reason Jones built pre-exhaustion into many of his Nautilus machines. Leg extensions followed by squats, pec deck flyes followed by decline presses, laterals followed by overhead presses. Those iso-first supersets can build new mass; however…

Pre-ex training is best done for either three-week phases, which we also recommend for 10×10, OR as a "light-day" workout alternated with a power-style workout–the compound exercise first, like squats, with straight sets and 2-minutes rests between. Either way, the mass rule stands: Change to make bigger muscle gains!

Till next time, train hard–and smart–for BIG results.

–Steve Holman and Jonathan Lawson
www.X-Rep.com

NEW YEAR WORKOUTS–LIMITED-TIME $19.99 BEST-SELLERS: We’re offering each of these at their lowest price ever to get you big and ripped by spring. Click on the title you’re interested in for more info…

1) The 4X Mass Workout–fast, simplified supersaturation training for X-treme size

2) The X-traordinary X-Rep Workout–the latest update to our original X e-book

3) The X-centric Mass Workout–the negative-accentuated training manual

4) The Ultimate Fat-to-Muscle Workout–total body transformation training

5) X-traordinary Muscle-Building Workouts–10 complete mass programs

6) X-traordinary Arms–includes the 3D HIT workout system with big-arms routines

7) 3D Muscle Building–the original Positions-of-Flexion mass-training manual

8) X-treme Lean—Fat-Burning and Nutrition Guide (with training too)

9) The Ultimate Power-Density Mass Workout

10) The X-traordinary Size Surge Workout

11) The Ultimate 10×10 Mass Workout

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.

MASS-BUILDING E-BOOKS…

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, 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
www.ironmanmagazine.com

The ITRC Training Newsletter is not intended as training advice for everyone. You must consult your physician before beginning any diet or training program. You may forward this email to as many friends as you want, but do not photocopy or reprint this report in any format without the written permission of the copyright holder.

——————————————————————–
Help us build the IRON MAN Research Team — Tell a friend! If you know someone who would benefit from Supplement Updates, Diet Tips and Freebies, forward them this e-zine or tell them to visit us at

http://www.ironmanmagazine.com and click on FREE Training Newsletter.

*We DO NOT sell any subscriber e-mail addresses.

——————————————————————–
All Content (c) Copyright 2011 IRON MAN Magazine
All Rights Reserved