IRON MAN Archives:

How to Get Longer Rests with 4X Keep in mind that the more rest you take between sets, the more you stress the myofibrils. January 19, 2012 by Steve Holman, Iron Man Editor in Chief

POF Chest Routine Pump up the volume and flesh out the positions—one for stretch and one for contracted. January 9, 2012 by Steve Holman, Iron Man Editor in Chief

Big and Ripped Quick: X-centric-Only Workouts X-centric, or negative-accentuated, sets grow both the myofibrils and the sarcoplasm. January 1, 2012 by Steve Holman, Iron Man Editor in Chief

Alternate POF for Legs and Chest Using a three-way POF split from Jonathan Lawson's e-book Size Surge. December 26, 2011 by Steve Holman, Iron Man Editor in Chief

Problem Chins Poliquin's advice to those who can’t manage 10x10 on chins. December 14, 2011 by Steve Holman, Iron Man Editor in Chief

Mass Rules: Best Rest Between Sets On the first sets for each big exercise you add weight in typical pyramid style. December 10, 2011 by Steve Holman, Iron Man Editor in Chief

Ask Coach Poliquin Solid reference from a coach who has answers on the questions of how to get bigger, stronger and faster. December 1, 2011 by Steve Holman, Iron Man Editor in Chief

Two Ways to Build More Muscle Double dose of growth November 30, 2011 by Steve Holman, Iron Man Editor in Chief

10×10 for Midrange Exercises 10x10 is pure density training for primarily sarcoplasmic expansion. November 26, 2011 by Steve Holman, Iron Man Editor in Chief

Lighter, Higher-Rep Warmup Sets For the 98 percent of trainees who aren’t genetically gifted. November 20, 2011 by Steve Holman, Iron Man Editor in Chief

More Muscle Size With Triple-Threat Exercise Is doing three exercises per muscle enough? November 17, 2011 by Steve Holman, Iron Man Editor in Chief

Crashing the Growth Threshold for Ultimate Mass Your goal during a workout should be to fatigue the target muscles you are training. October 31, 2011 by Steve Holman, Iron Man Editor in Chief

Posing to Improve Muscle Size and Shape When you pose, you do create occlusion, or blood-flow blockage. October 30, 2011 by Steve Holman, Iron Man Editor in Chief

Flexibility Fallacies Many athletes, bodybuilders included, equate extreme flexibility with better performance. October 18, 2011 by Steve Holman, Iron Man Editor in Chief

X-treme Lean Cheat Day Despite the term “cheat” day, no, you don’t have to eat junk food. October 16, 2011 by Steve Holman, Iron Man Editor in Chief

Chest Training with Stretch Overload Best way to attack the insertion point of a muscle is by emphasizing stretch overload. September 30, 2011 by Steve Holman, Iron Man Editor in Chief

Size or Strength Training for Football Concentrate on building strength and power with size as an after-effect. September 21, 2011 by Steve Holman, Iron Man Editor in Chief

Best Time for Cardio First thing in the morning on an empty stomach is highly catabolic. September 18, 2011 by Steve Holman, Iron Man Editor in Chief

Frank Zane: The Workouts Once you get the book, you’ll peruse it often—for training information and visual motivation. September 9, 2011 by Steve Holman, Iron Man Editor in Chief

Size Surge Phase 1 The true power rep range is four to six. August 26, 2011 by Steve Holman, Iron Man Editor in Chief

Two Ways to Build More Muscle Double dose of growth August 23, 2011 by Steve Holman, Iron Man Editor in Chief

4X vs 10×10 10x10 is a pure-density shock tactic that can produce big gains in muscle size quickly. August 18, 2011 by Steve Holman, Iron Man Editor in Chief

Power and Density to Max Out Size Doing power-density-mix training three days a week is a great way to get a blast of new mass. August 11, 2011 by Steve Holman, Iron Man Editor in Chief

Last-Set Roulette: Mass Jack Surprise Attack For a 4X sequence, you take a weight with which you can get 15 reps, but you do only 10. August 3, 2011 by Steve Holman, Iron Man Editor in Chief

Have You Stalled with Heavy Workouts? Move to 10x10 for two weeks only. July 15, 2011 by Steve Holman, Iron Man Editor in Chief

Fat-to-Muscle Plan for Granite Abs Focus on muscle trauma and growth hormone release. July 12, 2011 by Steve Holman, Iron Man Editor in Chief

Bigger, Fuller Muscles With full-range training you’ll be gaining big. July 1, 2011 by Steve Holman, Iron Man Editor in Chief

What’s the difference between 1 1/4s and DXO? DXO stresses the stretch or semistretch point. Read on for more. June 20, 2011 by Steve Holman, Iron Man Editor in Chief

Fixing Biceps Problem with Spider Curls It’s a great peaking exercise for bigger, better bi’s. June 17, 2011 by Steve Holman, Iron Man Editor in Chief

4-Bys for Size and Shorter Workouts Doing 4X on four exercises should take about 30 minutes. June 16, 2011 by Steve Holman, Iron Man Editor in Chief

New Motion Machines Test Drive Positions of Flexion meets industrial innovation in Texas. May 28, 2011 by Steve Holman, Iron Man Editor in Chief

What’s the deal with squats? What’s new is that we’re using the 4X method. May 19, 2011 by Steve Holman, Iron Man Editor in Chief

Big Triceps Midrange Exercise Close-grip bench presses versus decline extensions for muscle synergy. May 17, 2011 by Steve Holman, Iron Man Editor in Chief

X-centric Training Once A Week Don't follow the pro workouts. May 15, 2011 by Steve Holman, Iron Man Editor in Chief

Size Surge with 4X If it feels like too much, try a different Phase 1 split. April 21, 2011 by Steve Holman, Iron Man Editor in Chief

Size Surge Tips, Tricks and Splits A megamass boost for any trainee. April 9, 2011 by Steve Holman, Iron Man Editor in Chief

Negative-accentuated Sets for Fat Loss For fast fat-to-muscle results. March 14, 2011 by Steve Holman, Iron Man Editor in Chief

Stretch Exercise and 4×10 For incredible mass-building potential. March 13, 2011 by Steve Holman, Iron Man Editor in Chief

How to intensify a negative-accentuated set Use the rest/pause technique. March 10, 2011 by Steve Holman, Iron Man Editor in Chief

Muscle-Training Frequency For big size simulation. March 9, 2011 by Steve Holman, Iron Man Editor in Chief

Do This, Not That, to Grow Muscle Fast While variation is important, you need to focus on the exercises that you feel the most. March 7, 2011 by Steve Holman, Iron Man Editor in Chief

Indirect Split and Best Upper-Chest Hit Targeting problem areas with 4X workouts. March 6, 2011 by Steve Holman, Iron Man Editor in Chief

Positive Failure for the Most Growth Fibers Volume vs. Intensity January 18, 2011 by Steve Holman, Iron Man Editor in Chief

Do Warmup Set for Squats? 4x10 method on dangerous exercises. January 13, 2011 by Steve Holman, Iron Man Editor in Chief

Add Size to My Triceps Without aggravating elbow tendinitis January 8, 2011 by Steve Holman, Iron Man Editor in Chief

Bigger Arms In One Week Not B.S. at all January 3, 2011 by Steve Holman, Iron Man Editor in Chief

Muscle-Building Myths Exposed! PART 2 Bodybuilder X Speaks the Truth About Drugs, Pro Training and Hardcore Insanity December 16, 2010 by Steve Holman, Iron Man Editor in Chief

Arnold Used X Reps Continuous tension and stretch for new mass fast. December 13, 2010 by Steve Holman, Iron Man Editor in Chief

Fat-to-Muscle negative-accentuated technique Using the Fat-to-Muscle Workout. December 9, 2010 by Steve Holman, Iron Man Editor in Chief

The Amazing Direct/Indirect Split Using the X-centric Mass Workout program. December 2, 2010 by Steve Holman, Iron Man Editor in Chief

Wicked-Awesome Mass-Building Tips Refine your physiques. November 8, 2010 by Steve Holman, Iron Man Editor in Chief

Low-Rep Muscle-Mass Lowdown Indirectly they can help you add size. October 6, 2010 by Steve Holman, Iron Man Editor in Chief

Bigger, Stronger Arms the Poliquin Way Charles Poliquin is a popular IRON MAN columnist for good reason. September 17, 2010 by Steve Holman, Iron Man Editor in Chief

Big-Arms Tips and Tricks Arms, legs workouts; low-carb diets. August 26, 2010 by Steve Holman, Iron Man Editor in Chief

Less Fat, More Muscle, New Abs You’ll look bigger and better, as in leaner. August 5, 2010 by Steve Holman, Iron Man Editor in Chief

Pressing Issues Military press, muscle mass and POF July 15, 2010 by Steve Holman, Iron Man Editor in Chief

Postactivation Size Surge Performing end-of-set static holds at the sticking point can do great things for muscle growth. June 3, 2010 by Steve Holman, Iron Man Editor in Chief

Short, Basic Workouts to Pack On Mass For total development everywhere. May 4, 2010 by Steve Holman, Iron Man Editor in Chief

DC Power Density for New Muscle Size Dumbbell upright rows are a superior compound exercise. April 4, 2010 by Steve Holman, Iron Man Editor in Chief

IRON MAN E-Zine: Issue #435: Get More Muscle Size From One Set April 1, 2010 by Steve Holman, Iron Man Editor in Chief

David Rylah – Aesthetic Thunder From Down Under How Australian David Rylah Pounds and Chisels His Mass With Quick HIT Workouts March 22, 2010 by Steve Holman, Iron Man Editor in Chief

Pyramid Power: Secret to Size and Strength Force more fiber engagement March 17, 2010 by Steve Holman, Iron Man Editor in Chief

Max Contraction and Pro-Style Workouts Critical Mass Q&A March 2, 2010 by Steve Holman, Iron Man Editor in Chief

Arnold’s Power-Density Mass Tactic Power plus Density equals muscle immensity February 3, 2010 by Steve Holman, Iron Man Editor in Chief

IRON MAN E-Zine: Issue #417: Your #1 Step to Fast Fat Loss–and Big Muscle Gains January 29, 2010 by Steve Holman, Iron Man Editor in Chief

IRON MAN E-Zine: Issue #415: Get Muscle Size Surges and Fat-Loss Firestorms January 22, 2010 by Steve Holman, Iron Man Editor in Chief

Superhero Shoulder Width POF, slow-digesting protein, losing fat quickly. January 22, 2010 by Steve Holman, Iron Man Editor in Chief

Critical Cuts Melt Fat Fast for That Grainy, Shrink-Wrapped Look January 18, 2010 by Steve Holman, Iron Man Editor in Chief

X-Force Muscle Machinery January 16, 2010 by Steve Holman, Iron Man Editor in Chief

IRON MAN E-Zine: Issue #412: Muscle Size for Skinny Guys January 14, 2010 by Steve Holman, Iron Man Editor in Chief

Muscle Science Roundup To help you carve your own freak physique, here’s a look at the key recent research studies that can help you build your mass and muscularity. January 11, 2010 by Steve Holman, Iron Man Editor in Chief

SPECIAL: Editor’s Note — Winter-Training Tune-up January 4, 2010 by Steve Holman, Iron Man Editor in Chief

Heavy Sets Plus 10X 10x10 sequences and 10-Week Size Surge December 2, 2009 by Steve Holman, Iron Man Editor in Chief

Natural Anabolics Nutrients, Compounds and Supplements That Can Accelerate Muscle Growth Without Drugs November 26, 2009 by Steve Holman, Iron Man Editor in Chief

Tips for Faster Fat Loss Microtrauma for fat loss and more PRRS. November 8, 2009 by Steve Holman, Iron Man Editor in Chief

DXO to Grow Summon the intensity gods. November 5, 2009 by Steve Holman, Iron Man Editor in Chief

Jurassic Spark: X-Rep Partials X Reps helped drug-free bodybuilder Mike Semanoff add 20 pounds of muscle in two months. October 18, 2009 by Steve Holman, Iron Man Editor in Chief

Retro Role Model How Iron Dad Clark Bartram Forges Family and Physique - at 45 October 1, 2009 by Steve Holman, Iron Man Editor in Chief

SPECIAL: Editor’s Note — Choice and Response Ability September 29, 2009 by Steve Holman, Iron Man Editor in Chief

Ultimate Exercises and Mass Machines Free weights vs. machines, mid-range exercies and 3D POF September 9, 2009 by Steve Holman, Iron Man Editor in Chief

Arms: Train More to Gain More? Plus, more on the Ultimate Fat-to-Muscle Workout. August 10, 2009 by Steve Holman, Iron Man Editor in Chief

The Power/Rep Range/Shock Workout It’s one power-packed e-workout program. July 10, 2009 by Steve Holman, Iron Man Editor in Chief

The Ultimate Muscle-Size Workout PRRS, X-Rep Partials and motivating physiques. July 8, 2009 by Steve Holman, Iron Man Editor in Chief

Loosen Up to Unleash Growth FST-7 training, size bursts and X-Reps June 8, 2009 by Steve Holman, Iron Man Editor in Chief

Volume Purge for Testosterone Surge? T-surge, mid-range exercises, X-Reps April 18, 2009 by Steve Holman, Iron Man Editor in Chief

Muscle-Building Tips and Tricks X-Reps, Preexhaustion and Overtraining April 3, 2009 by Steve Holman, Iron Man Editor in Chief

Older But Better Texas Shredder How Cover Man Dave Goodin Continues to Compete and Improve at 50 — Drug-Free March 22, 2009 by Steve Holman, Iron Man Editor in Chief

Midlife-Muscle Supplement Guide Compounds That Keep the MASS Coming Through Middle Age and Beyond March 4, 2009 by Steve Holman, Iron Man Editor in Chief

Compound Your Growth And push through the pain zone. February 26, 2009 by Steve Holman, Iron Man Editor in Chief

Train, Eat, Grow 112 February 18, 2009 by Steve Holman, Iron Man Editor in Chief

Midlife Muscle February 15, 2009 by Steve Holman, Iron Man Editor in Chief

X-Only Mass Blast? Different angles can activate different fibers. February 6, 2009 by Steve Holman, Iron Man Editor in Chief

A More Efficient GH Response Use the techniques best suited to an exercise January 28, 2009 by Steve Holman, Iron Man Editor in Chief

Clarence Bass Reveals His Secrets for Staying Lean and Muscular at 70 January 10, 2009 by Steve Holman, Iron Man Editor in Chief

Muscle-Science Roundup 10 Recent Research Reports That Can Help Accelerate Your Muscle Gains and Fat Loss December 14, 2008 by Steve Holman, Iron Man Editor in Chief

Stretch to Etch Muscle Detail Developing the inner-chest muscles. December 9, 2008 by Steve Holman, Iron Man Editor in Chief

Best Moves For Big Bi’s 3D Positions of Flexion training and biceps training. September 16, 2008 by Steve Holman, Iron Man Editor in Chief

POF Power Pyramid Program Tips for making your POF Power Pyramid Program as productive as possible. August 1, 2008 by Steve Holman, Iron Man Editor in Chief

X-Rep Rap—Top to Bottom X-hybrid techniques, light weights, slow reps July 1, 2008 by Steve Holman, Iron Man Editor in Chief

Chiseled Abs How I Chiseled Granite Abs in Six Weeks June 4, 2008 by Steve Holman, Iron Man Editor in Chief

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