Connect
To Top


IRON MAN E-Zine: Issue #563: Ultimate Muscle Size: Leaps, Logic and Lies


Subject:
IRON MAN E-Zine: Issue #563:
Ultimate Muscle Size: Leaps, Logic and Lies

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

Ultimate Muscle Size: Leaps, Logic and Lies

Q: I see so many pros who use heavy weights and low reps to get incredible size gains. But you guys continue to say that you need longer tension times to build ultimate mass. I think these huge pros like Ronnie Coleman prove otherwise. He and others are testaments that heavy training is king for mass.

A: Heavy training is important, but as we've said before, the smartest pros discover that a mixed training style works best. Those are the ones who rise to the top of the pro bodybuilding hierarchy. Coleman is one of them...

The TOP pros do NOT train heavy on all of their sets all the time. What about Coleman? Well, his heavy, low-rep sets are wildly impressive, which is probably why those stick in your brain as his training style. But it's actually a mix. Check out his two weekly quad workouts (yes, he trained legs twice a week--but remember the special "supplements" and super-human genetics)…

Day 1
Squats, 5-6 x 2 (up to 800 pounds!)
Leg presses, 4 x 12
Lunges, 315 x 2 lengths (100 yards)

Day 2
Leg extensions, 4 x 30
Front squats, 4 x 12-15
Hack squats, 3 x 12

Look again. MOST of his sets are for higher reps and longer tension times. If you don't think lunges for 100 yards is a long, sarcoplasmic-size-stimulating set, try it. Or how about 30-rep leg extensions? You may have sarcoplasm squirting out of your eyeballs.

Remember, the sarcoplasm is the energy fluid inside the muscle fibers that expands with endurance-oriented stress--like higher reps and/or longer tension times. The perfect example of training for that sarcoplasmic-size effect is his 30-rep sets of leg extensions…

The myofibrils, on the other hand, are actin and myosin pairings that generate force and respond to heavy-weight, lower-rep sets. Obviously, his squat sets of two reps each with 800 pounds gets at myofibrillar growth…

You need development in both for UTLIMATE muscle growth...

A good way to do that is to start a bodypart routine with standard, heavy training on a BIG exercise; then mix it up after. You can do 4X sequences and drop sets on the more isolated exercises and standard heavy sets on stretch-position moves. The Ultimate Power-Density Mass Workout contains a program with those specs--a great combo-to-grow routine. Here's how the full-range Positions-of-Flexion delt routine looks…

Midrange: Dumbbell presses (pyramid), 2 x 9, 7
Midrange: Dumbbell upright rows (4X), 4 x 10
Stretch: Incline one-arm laterals, 2 x 7-9
Contracted: Lateral raises (double drop), 1 x 10(7)(5)

Or you can separate power (myofibrillar) training and density (sarcoplasmic) workouts. That's often called heavy/light training--but don't get the wrong idea: The light days are not easy. In fact, depending on what techniques you use, heavy training, with longer rests, can be easier than so-called light workouts. If you don't think so, try a 10x10 sequence on any exercise. Talk about pump, burn and growth hormone churn. Here's a lat-training example from the 10x10 e-book...

Heavy day (Positions-of-Flexion)
Midrange: Chins or pulldowns (pyramid), 3 x 9, 6, 3-4
Stretch: Dumbbell pullovers, 1-2 x 8-10
Contracted: Stiff-arm pulldowns, 1-2 x 8-10

Light day (10x10)
Pulldowns, 10 x 10

For 10x10 take a weight with which you can do 20 reps, but only do 10; rest 30-40 seconds, then do 10 more--and so on for 10 sets. The first sets will be easy, the last few will be brutal. If you get 10--or close to it--on your last set, add weight to the exercise at your next workout. (Note: It's the same for 4X, only you start with a weight with which you can get 15, doing only four sets instead of 10. If you use 4X on light day, do all 3 POF exercises, 4X or 3X on each.)

Another way to use "light" workouts is with subfailure training and/or less-traumatic exercises. That's how many of the programs in the X-traordinary Muscle-Building Workouts e-book are set up--Heavy/Light, Traumatic/Nontraumatic, etc.

There are lots of combo-to-grow options--which means you can change to gain often.

Note: There are Heavy/Light workouts in The Ultimate 10x10 Mass Workout and X-traordinary Muscle-Building Workouts—10 complete mass-building programs. Both of those e-books are only $19.95. RONNIE COLEMAN's training is analyzed in the Beyond X-Rep Muscle Building e-book, starting on page 93. It's also only $19.95.

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 10x10 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, 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
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

You must be logged in to post a comment Login

Leave a Reply

More in E-zine

  • Ezine 918: Pain-to-gain

    Subject: IRON MAN E-Zine: Issue #918: Pain-to-gain exercise change (build more muscle size) Q: I'm a big fan of Position-of-Flexion mass training....

    Steve Holman and Jonathan LawsonDecember 19, 2014
  • Ezine #905: Rhythm Method for More Muscle Hypertrophy

    I've been doing mostly compound exercises with X-centric on the first set, two standard sets, and speed on the last one....

    Steve Holman and Jonathan LawsonNovember 13, 2014
  • Ezine #902: Heavy/Light, X-centric Sets and Muscle Hypertrophy

    I really like X-centric sets . Great muscle feel and pump. I'm getting ready...

    Steve Holman and Jonathan LawsonOctober 20, 2014
  • Ezine #897: Speed Muscle Growth

    Q: I tried DP 4X on my big midrange exercise with a speed drop set after the last one. Wow, what...

    Iron Man MagazineOctober 3, 2014
  • Ezine #879: No-Cardio Fat Loss

    Q: I read that you guys got super ripped without doing any cardio. I also saw that Arnold did no cardio...

    Steve Holman and Jonathan LawsonSeptember 3, 2014
  • 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...

    Steve Holman and Jonathan LawsonAugust 29, 2014
  • Best Muscle-Growth Method for You

    Q: I just started using the 4X methods. Great stuff. Loving the pumps, but I'm wondering if 4X is better for...

    Iron Man MagazineAugust 15, 2014
  • Light the Iso-TORQ Fuse to Get Huge

    When I use regular TORQ (30-20-15) on isolation exercises like leg extensions, can I add weight each set?

    Steve Holman and Jonathan LawsonAugust 11, 2014
  • One Intra-Set Change to Jack Up Muscle Gains

    Q: I love 4X because it's 10 reps per set. I get the "hypertrophic tension time" of more than 40 seconds...

    Steve Holman and Jonathan LawsonJuly 31, 2014