IRON MAN E-Zine: Issue #546:
The Squeeze Technique for a Massive Physique
TRY THIS AT YOUR NEXT WORKOUT
The Squeeze Technique for a Massive Physique
Q: A friend of mine has competed in a few bodybuilding contests, and he swears that practicing his posing improves his muscle size and shape. I think it's in his mind. There’s no resistance when he poses, so it couldn't build more muscle. I think he believes it does because he's getting more and more ripped, which makes him look better every time he has posing practice. What do you think?
A: Yes, as you get more and more ripped, you will look bigger, even as your bodyweight drops. A fat-free physique creates the illusion of mass, as you can see from the photos above of Jonathan from our X-treme Lean e-book. Nevertheless, you're friend is right as well...
When you pose, you do create occlusion, or blood-flow blockage. When your muscles are flexing, fibers are firing and working. And choking off the blood supply for 30 seconds to a minute as you hold a pose puts demands on the sarcoplasm, the energy fluid inside the muscle fibers...
Many bodybuilders have said that once they start posing practice for a contest, they get bigger and sharper very fast. Considering that most bodybuilders mistakenly train only for size in the myofibrils, the actin-myosin strands in the fiber that produce force, they are no doubt getting bigger through a different pathway with posing: more sarcoplasmic-fluid expansion in the fibers. That can help you fill out for an even better bodybuilder look...
Of course, posing isn't the only way to get that sarcoplasmic-size effect. We encourage all bodybuilders to use training that emphasizes sarcoplasmic growth at almost every workout...
We continue to see great gains from 4X training, which is a balance of myofibrillar and sarcoplasmic stimulation. You take a weight with which you can get 15 reps, but you only do 10; rest 30 seconds, then do 10 more--and so on until you complete four sets. If you get 10 reps on the last set, add weight to that exercise at your next workout. The short rest between sets forces you to reach the growth threshold quickly, a fatigue limit that encourages sarcoplasmic expansion...
Heck, even simply ending a bodypart with what's known as a contracted-position exercise in the Positions-of-Flexion mass-building protocol, can produce new sarcoplasmic size for those who have been on a heavy-training power trip. Contracted-position moves are single-joint, or isolation, exercises that provide CONTINUOUS tension to the target muscle--for example, leg extensions for the quads, leg curls for the hamstrings, cable flyes for the pecs, pushdowns for the triceps, cable laterals for the delts, etc.
A few sets of 10 controlled reps of an occlusive isolation exercise will help boost sarcroplasmic size. For even better results try a set in slo-mo style; that is, five seconds up and five seconds down for seven to 10 reps. That's similar to X-centric training, but with a slower positive so you get 70 to 100 seconds of tension time, something most bodybuilders' muscles never get. You'll activate a sarcoplasmic mass explosion.
Note: For more on Positions-of-Flexion mass training, see the 3D Muscle Building e-book. It's the official POF e-manual--and it's only $19.99 for a limited time. The 4X Mass Workout is also only $19.99.
Till next time, train hard--and smart--for BIG results.
--Steve Holman and Jonathan Lawson
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)
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.
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, 10x10 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
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