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Slight Volume Uptick to Get Big Quick

I have found that your change-to-gain method works. I have put on five pounds in the past month, but I know it’s more muscle than that because my abs are sharper. My question is, do you consider adding sets enough of a change to grow?


IRON MAN E-Zine: Issue #894:
Slight Volume Uptick to Get Big Quick (major muscle-building tactic)

www.ironmanmagazine.com

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Slight Volume Uptick to Get Big Quick (major muscle-building tactic)
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Q: I have found that your change-to-gain method works. I have put on five pounds in the past month, but I know it's more muscle than that because my abs are sharper. My question is, do you consider adding sets enough of a change to grow?

A: Absolutely, SLIGHT volume increases can trigger hypertrophy--but they must be small and gradual….

In other words, you don't want to go from doing four sets per bodypart to 20 for obvious reasons--namely, you might not be able to brush your teeth for days due to soreness. Lol.

One of the simplest ways to gradually increase volume is to add one set to an exercise for a bodypart and hold that for a week.

Then the following week add a set to a DIFFERENT exercise for that muscle group and hold that volume for a week. And so on for five to six weeks…

After that, back off to your original total without any sets to failure. This medium-intensity week will allow for super-compensation (total recovery and growth).

At the end of that week, you could move to a different program (modified Pre-Ex, etc.) and start the process over again…

Another good change-to-gain tactic is to switch exercise order and/or volume every two weeks, zig-zagging volume. There's an example of that on page 52 ofThe 4X Mass Workout 2.0 e-book--a 9-week itinerary…

With that you use Positions-of-Flexion and rotate exercises while using both 4X and 3X sequences along with TORQ (30-20-15).

It's a great way to push the mass accelerator to the floor.

10th Anniversary $10 Blowout: It was 10 years ago this week that we launched X-Rep.com. Yep, an entire decade. To celebrate that MASS-ive milestone, we've put ALL of our get-big e-book programs at ONLY $10--EVERY e-book…

>> For X-Rep mass-building, fat-burning and nutrition e-books, go to the X-Shop HERE.

>> For 4X, Power-Density, X-centric, The Super-Size Crash Course and more, go to X-Workouts.com HERE.

>> For Size Surge 2.0, the get-huge transformation e-book, go to SizeSurgeWorkout HERE.

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

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

Newest Release:

The Power-Density Mass Workout 2.0. New chapters and workouts, including an interview with Mr. America Doug Brignole on his unique high-rep mass method--and we've included his complete workout with what we call Super TORQ: Only one exercise per muscle with a 50-40-30-20-10 sequence. We also outline 2 more new programs, OUR Super TORQ routine, based on Doug's but tweaked with a few standard sets, and a Power-Density version that has Super TORQ at one workout and heavy full-range Positions-of-Flexion training at the next. Limited-time offer, Go HERE

The Super-Size Crash Course is our latest and most exciting e-book yet. It includes Jordon Williamson's 18-pounds-of-muscle-in 12-weeks program plus alternate workouts (moderate-weight for older trainees). Also includes the new Progressive-Speed 4X mass method and Steve's radical new 2-Days-On, Muscle-Up, Fat-Gone Diet. Add it to your mass-building library today. More infoGo HERE

The 4X Mass Workout 2.0. We've reloaded this best-selling muscle-building e-book with the new tension-overload method, quick high-rep 3X sequences that trigger ultimate mass. How? It pushes the growth threshold into the high-end of hypertrophic tension time (60 to 90 seconds)--something most bodybuilders never get. Plus, you trigger a growth explosion with the new 9-week phase-training Itinerary that has you hitting a different 4X and tension-overload workout every 2 weeks. Change to gain BIG! Limited-time offer, Go HERE
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To follow the ITRC training program in “Train, Eat, Grow,” get a copy of the latest issue of IRON MAN.
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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.

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