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)…
Squats, 5-6 x 2 (up to 800 pounds!)
Leg presses, 4 x 12
Lunges, 315 x 2 lengths (100 yards)
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 Workouts10 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
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...
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3) The X-centric Mass Workout--the negative-accentuated training manual
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7) 3D Muscle Building--the original Positions-of-Flexion mass-training manual
8) X-treme LeanFat-Burning and Nutrition Guide (with training too)
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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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