Subject:
IRON MAN E-Zine: Issue #595:
Your Future Freak Physique: Build More Mass Week to Week
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TRY THIS AT YOUR NEXT WORKOUT
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Your Future Freak Physique: Build More Mass Week to Week
Q: I’m looking for a mass workout program for winter, to build as much size as possible. Then I’ll start to lean out in the early spring thaw. What type of program should I use? Big, basic power-bodybuilding routine or something like 4X Positions of Flexion? I can’t decide.
A: Winter is a long haul, so why not do both? A good place to start is with something like Jonathan’s Size Surge program–but you can do it with a few twists…
Jonathan’s original method was all heavy straight sets. Back when he was in his early 20s, that worked amazingly well. He gained 20 pounds of muscle in 10 weeks–although, to be honest, he was regaining some of that mass. He had pretty much given up on bodybuilding when he finally decided to give it one more go with the Size Surge program. It worked…
Phase 1 is a MWF program using basic exercises, like bench presses, pulldowns, etc. and a few isolation moves too. Here’s the split–you do only one or two exercises per bodypart, one to two all-out sets each. (More of Jonathan’s before and after pics, measurements and strength results are at SizeSurgeWorkout.com)…
Monday: Quads, Hams, Chest, Back, Delts
Wednesday: Deadlifts, Calves, Arms, Abs
Friday: Quads, Hams, Calves, Chest, Back, Delts
You can easily design your own workout around that. Just remember that one of the unique qualities of that SSP1 program is that each workout STARTS with a big testosterone-boosting exercise–either squats or deadlifts. Research shows that the big move significantly boosts testosterone and the ANABOLIC DRIVE of the muscles you train after. That’s because you pump new T-infused blood to those muscles, triggering peak growth…
For example, researchers found that training arms after legs produced significantly more arm size than training them alone. That first-T-Burst Training works. But it doesn’t have to be all-out, balls-to-the-wall sets. Scientists found that moderate intensity jacks up T as well–if the volume is sufficient…
That’s why, after using the Size Surge Phase 1 program, one to two all-out sets per exercise, for four weeks, move to another four weeks with it, but do every exercise as a 4X sequence…
For 4X you pick a weight with which you can get 15 reps, but you only do 10; rest 30 to 40 seconds, then do 10 more–and so on until you get to set 4. Go all out on that last set–if you get 10, add weight to that exercise at your next workout. Use that strategy for four more weeks.
Jonathan’s Size Surge phase 2 workout was full-range Positions of Flexion. In the SS e-book there is a 3-way split (pages 54-57). You can shift to that next, training Monday, Tuesday, Thursday and Friday–Monday’s workout repeats on Friday, then you continue with the next workout in the sequence on the following Monday. Here’s that SSP2 split…
Workout 1: Chest, Triceps
Workout 2: Legs, Abs
Workout 3: Back, Delts, Biceps
For those not familiar with POF, you do 3 exercises for a muscle so that you train it through its full range–midrange, stretch and contracted. For lats that would be pulldowns (midrange), pullovers (stretch) and stiff-arm pulldowns (contracted)…
Do the Size Surge phase 2 as listed, with one to three all-out sets per muscle–four weeks. Then for the next four continue with 3X or 4X mass-training sequences on each–moderate weight training to push your mass to a peak.
4 Weeks: SSP1–straight sets
4 Weeks: SSP1–3X and 4X sequences
4 Weeks: SSP2–straight sets
4 Weeks: SSP2–3X and 4X sequences
Till next time, train hard–and smart–for BIG results.
Note: The X-traordinary Size Surge Workout e-book is now only $19.99. For information on 4X mass training, see The 4X Mass Workout e-book, also $19.99, along with many other programs at X-Workouts.com.
–Steve Holman and Jonathan Lawson
www.X-Rep.com
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 10×10 Mass Workout
12) Eric Broser’s FD/FS Mass-Shock 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, 10×10 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.
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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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IN IRON MAN THIS MONTH
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November 2011:
Our November issue spotlights Nicole Wilkins, the once and perhaps future Figure Olympia champ. Find out how she trains and eats to create her picture-perfect physique—and speaking of pics, we’ll have lots of the stunning Nicole. We’ll also have a fact-filled feature on cardio from top researchers Jacob and Gabriel Wilson, who will reveal why some moves burn muscle and some are best for the bodyfat hustle. Plus, big Matt Burzacott tells how he built his awesome arms and what you can do to get yours bursting with new mass. Find the November IRON MAN on newsstands now! See the Table of Contents here for a full preview.
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