Home Gym POF Routine It’s difficult to do full POF routines without dumbbells. February 9, 2012 by Steve Holman, Iron Man Editor in Chief

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

FD/FS Mass-Building Success It's designed as a short-term “shock” or “blitz” program to help lifters break through plateaus. January 15, 2012 by Eric Broser

X-O to Grow Many of the biggest bodybuilders use X-Only sets to develop extreme mass. January 12, 2012 by Steve Holman and Jonathan Lawson

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

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

The Real Muscle-Growth Secret There are a number of ways to make that happen. November 19, 2011 by Steve Holman and Jonathan Lawson

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

Weird Exercise for Massive Tri’s You could use undergrip pulldowns for biceps for even more indirect lat work. October 24, 2011 by Steve Holman and Jonathan Lawson

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

Stubborn Bodyparts: Chest Training Stick with the basics and worked on building strength on the core movements. September 27, 2011 by John Hansen

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

New Bench Press Success With 10X Many ways to use the famous 10x10 protocol to build muscle size and strength. September 6, 2011 by Steve Holman and Jonathan Lawson

Size Surge Phase 1 The true power rep range is four to six. August 26, 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

Speed Reps for Mass That can force the target muscle to fire dormant fibers to get the job done without sacrificing form. July 27, 2011 by Steve Holman and Jonathan Lawson

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

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

4X Supersets Can I do that with other opposing muscle groups, like biceps and triceps, to save time? May 30, 2011 by Steve Holman and Jonathan Lawson

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

The Big Finish Positions-of-Flexion mass training April 7, 2011 by Steve Holman and Jonathan Lawson

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

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

Explosive Reps Keys to building mass. February 24, 2011 by Steve Holman and Jonathan Lawson

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

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

Rep Range for Mass Gains Separating power sets and density sets. December 26, 2010 by Steve Holman and Jonathan Lawson

Arnold Used X Reps Continuous tension and stretch for new mass fast. December 13, 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

Set the Stage for Growth More mass tactics November 20, 2010 by Steve Holman and Jonathan Lawson

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

4X Finisher Mass Tactics October 31, 2010 by Steve Holman and Jonathan Lawson

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

Etch Amazing Abs Always remember that to see your abs, you have to have low bodyfat. September 10, 2010 by Steve Holman and Jonathan Lawson

Shocking Superset Size Effects More on the P/RR/S training method. August 29, 2010 by Eric Broser

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

Back Work for Arm Size A great place to start is a Positions-of-Flexion lat routine. July 27, 2010 by Steve Holman and Jonathan Lawson

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

The X-Men’s Size-Exercise Shuffle Help your arms look huge! June 18, 2010 by Steve Holman and Jonathan Lawson

New Order Mass Method Basic training for big gaining May 7, 2010 by Steve Holman and Jonathan Lawson

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

Ultimate Beef Pec Blasting Jay Cutler Chars Chest April 22, 2010 by William Litz

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

Pyramid Power: Secret to Size and Strength Force more fiber engagement March 17, 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

Partial-Rep 10X Sets Partials are a tremendous mass builder. January 7, 2010 by Steve Holman and Jonathan Lawson

10×10 Muscle Expansion We love it when bodybuilders use their heads and come up with a killer idea. December 11, 2009 by Steve Holman and Jonathan Lawson

Heavy Sets Plus 10X 10x10 sequences and 10-Week Size Surge December 2, 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

Less Drag, More Cuts Do your negative-accentuated sets with free weights. September 6, 2009 by Steve Holman and Jonathan Lawson

The Ultimate Muscle-Size Workout PRRS, X-Rep Partials and motivating physiques. July 8, 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

Train, Eat, Grow 113 Muscle-Training Program 113 March 19, 2009 by Steve Holman and Jonathan Lawson

Compound Your Growth And push through the pain zone. February 26, 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

Slow Down, Grow Muscle January 22, 2009 by Steve Holman and Jonathan Lawson

X-Blasting North of the Border I’d blast them till I couldn’t move them anymore. January 4, 2009 by William Litz

Train, Eat, Grow 99 You often hear two schools of thought when it comes to getting bigger. December 14, 2008 by Steve Holman and Jonathan Lawson

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

Train, Eat, Grow 108 A killer split for those who have limited time. September 28, 2008 by Steve Holman and Jonathan Lawson

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