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IRON MAN E-Zine: Issue #662: 3 Ways to Get Bigger and Stronger Now

IRON MAN E-Zine: Issue #662:
3 Ways to Get Bigger and Stronger Now


3 Ways to Get Bigger and Stronger Now

Q: I’ve been using an all-4X mass program for eight weeks, and I put on a lot of muscle the first six weeks. Now I feel like I need some heavy training. Is the best way to alternate total-heavy workouts with total-4X workouts or should I do a mix at every workout, like heavy sets on the big exercise and follow with 4X on the isolation moves?

A: There’s a third option: Doing all exercises heavy for four weeks. We discussed that in a previous e-zine, using the Size Surge program as a model. We suggested SS Phase 1 as all heavy. It’s 3 days a week with mostly big exercises–perfect for a heavy, basic, size-and-strength-building phase–with a day of rest/recovery after each workout.

After that four weeks of heavy training, you go to full-on 3-way Positions of Flexion for each muscle. Do that five-week phase as ALL-4X. So you do an all-heavy phase alternated with an all-4X phase.

You said you made great gains with all-4X, so you should go back to it after a stint with all-heavy-training. That should give you another BIG mass uptick.

From there you may want to experiment with the mixes you described. There are a couple of example programs in The Ultimate Power-Density Mass Workout e-book, POF Power-Density for example.

Mixing heavy and 4X-style training at every workout can work BIG time. In fact, many pros go heavy upfront and then end with DENSITY-style training on the isolation exercises–short rests between sets and/or higher reps.

However, there are experts who believe specificity is better–that is, using all heavy for a period of time, like four weeks, then moving to more density-oriented training for another four weeks, like 4X or even 10×10 on one exercise per muscle group (almost pure sarcoplasmic stimulation).

What will work for you? That’s part of the fun–experimentation for mass creation. And let’s not forget change to gain.

Q: In 3D Muscle Building you have incline one-arm laterals or one-arm cable lateral as the stretch move for the side-delt head. Is one better than the other? They feel completely different to me.

A: Both provide resistance on the medial-delt head when the arm is across the front of the torso. You don’t get that with standard lateral raises because of gravity and your arm positioning–at the bottom of the stroke your arms are perpendicular to the floor with delts resting (zero resistance).

Okay, back to your question: Which is better, incline one-arm laterals or one-arm cable laterals? That all depends on you. Both exercises have flaws…

The incline one-arm lateral is a bit awkward and can be more difficult for you to maintain resistance on your side-delt head at the bottom. You must reverse the movement BEFORE your arm is perpendicular to the ground so you keep tension on your side-delt head.

The cable lateral is more comfortable, but if the weight is too heavy, you will tend to twist your torso, rotating back to involve the stronger front-delt head more. Plus, weight-stack drag makes the negative stroke lighter than the positive stroke–and the negative is what provides the most growth stimulation.

So the best advice we can give you is to use the one that FEELS best to you. Then, every so often go to the other for a couple of workouts before shifting back to your go-to delt-stretch move. That’s good advice for all POF bodypart exercises and routines.

Oh, and always try to include stretch-position exercises. Remember the animal study that produced a 300 percent muscle-mass increase with only one month of stretch-overload "workouts." Stretching each muscle against resistance is an incredible growth stimulus.

Till next time, train hard–and smart–for BIG results.

–Steve Holman and Jonathan Lawson

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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.


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.


This Special Report was submitted by Jonathan Lawson and Steve Holman.
The IRON MAN Training & Research Team

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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