IRON MAN E-Zine: Issue #530:
Weird Exercise for Massive Tri's
TRY THIS AT YOUR NEXT WORKOUT
Price-drop Alert: In case you missed our e-mail, we've added 3 top-selling e-books to our limited-time $19.99 list: X-treme Lean, The Ultimate 10x10 Mass Workout and The X-traordinary Size Surge Workout. Get on a solid program today so you can peel off your shirt with pride when the weather gets warm outside. See the entire list at the end of this e-zine.
Weird Exercise for Massive Tri's
Q: I was checking out your X-Training Blog and noticed that you include dumbbell pullovers in your triceps routine. What's up with that?
A: While the DB pullover is an excellent stretch-position move for the lats in Positions-of-Flexion mass training, it's also one of the best exercises for the long head of the triceps. That's the section that really fills out the back of the upper arm and gives it that eye-popping sweep when it's down by your side or up flexing your peak.
That makes the pullover perfect for our direct/indirect workouts, getting some residual lat work on arm day (we also use undergrip pulldowns for biceps for even more indirect lat work).
We've noticed other bodybuilders using pullovers for triceps as well. Our friend and drug-free IFBB pro Dave Goodin uses the Nautilus pullover machine in his triceps workout. That's even better because you get the long head engaged from the stretch position all the way down to a complete contraction. Dave said it's helped pack new size on his tri's.
Note: For more ideas and complete workouts for putting more size on your bi's and tri's, see X-traordinary Arms.
Q: Do you guys think you would make better progress if you trained more than four times a week?
A: Maybe, maybe not. We did make the gains you see at the X-Rep homepage training five days a week (see the Mass-Detail Workout in our very first e-book, The Ultimate Mass Workout, for that full X-Rep transformation program).
Now we both have families, and there are a lot of responsibilities there and at our jobs with IRON MAN magazine. Four-days-per-week training simply fits us better at this point in time--and it's working fine. With efficient mass-training tactics like X Reps and 4X sequences, we are at our highest in-shape bodyweights --Jonathan is 207 and Steve is 202, and we both have abs. We're hoping to get back in the studio and look even better than previous years...
One of our goals is to find the minimal dose of exercise for the maximum muscular response, staying within our parameters--four days a week and training on our lunch hour, although sometimes our workouts run somewhat past an hour.
After our experiments with 4X training, X Reps and Power-Density workouts in addition to what we've learned about sarcoplasmic and myofibrillar muscle-fiber growth recently, we are convinced that most trainees can achieve a bodybuilder physique very quickly training about an hour four days a week--perhaps even less.
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 LeanFat-Burning and Nutrition Guide (with training too)
Latest release: The 4X Mass WorkoutFast 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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