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Before-After Photos: 4X Muscle-Mass Gains

Q: I’ve just started using the 4X mass method. Feels awesome. My aching shoulder already feels like it’s healing and the pumps are super huge. But should I try to use some heavy weights on exercises I can do without pain? I just want to make sure I get bigger. Will 4X alone do it?

Subject: IRON MAN E-Zine: Issue #791:
Before-After Photos: 4X Muscle-Mass Gains (amazing 14-week results)

Before-After Photos: 4X Muscle-Mass Gains (amazing 14-week results)

Q: I’ve just started using the 4X mass method. Feels awesome. My aching shoulder already feels like it’s healing and the pumps are super huge. But should I try to use some heavy weights on exercises I can do without pain? I just want to make sure I get bigger. Will 4X alone do it?

A: In a recent e-zine we mentioned that 54-year-old natural pro bodybuilder Dave “Texas Shredder” Goodin used 4X almost exclusively after his shoulder surgery to get back in phenomenal shape. That’s because he couldn’t use heavy weights on most exercises…

He did 4X sequences–15RM weight, do 10; rest 30 seconds, do 10 more, etc. for 4 sets. And he also did some high-rep sets similar to TORQ on a few moves. Here are his results after 14 weeks (after photo by Lloyd Terry)…


Pretty incredible. Remember, that was ONLY 14 Weeks with workouts dominated by 4X. Dave was focused on the Europa physique competition, and he looked incredible when he hit the stage, as you can see.

We will get his exact training routine soon, but for now know that he often started with high-rep sets, especially for his recovering shoulder…

“I remember during the first few weeks of contest prep I was performing 25 to 30 reps of overhead DB presses with a 30-pound dumbbell (pre-injury I could do 10 reps with 80-pound DBs). Obviously I felt that I needed to lift a heavier weight (since I could do that many reps). But, when I tried to lift the 35-pound dumbbells, I got a sharp stabbing pain in the shoulder. So I stayed with the lighter weight and just kept doing very high reps [on presses].”‘
He followed that TORQ-like first exercise with 4X sequences on most of his other shoulder moves. In other words, mega heavy weights never came into play. It was moderate-weight growth-threshold training all the way. Yet he looked mighty good after 14 weeks. Here’s another before and after…


We’ve been following his lead and using TORQ to begin many of our bodypart workouts with great results. For example, starting shoulders with a 30-20-15 sequence on machine presses, 45 seconds between sets. The pump is unreal–and on the exercises that follow, you get a better mass-building feel.

We’ve had shoulder-joint problems in the past (thanks, heavy bench presses), but with this style of training every joint feels great. And delt mass is still moving forward at a rapid rate.

To be fair, Dave was regaining muscle, but still, his return to massive form was an incredible feat–and at age 54. In fact, we think he looked bigger than ever…

We encourage everyone to give TORQ and 4X a try to increase muscle size. It works. Ask the Texas Shredder.

Get The 4X Mass Workout 2.0 and The Power-Density Mass Workout 2.0 (both with TORQ) together for ONLY $20. More info HERE <==

3D Muscle Building, the official Positions-of-Flexion mass-building manual, is only $10 (regular price is $39). More info HERE <==

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

–Steve Holman and Jonathan Lawson

Newly Updated E-books–ONLY $15 each…

The 4X Mass Workout 2.0. We’ve reloaded this best-selling muscle-building e-book with the new tension-overload method, quick high-rep 3X sequences that trigger ultimate mass. How? It pushes the growth threshold into the high-end of hypertrophic tension time (60 to 90 seconds)–something most bodybuilders never get. Plus, you trigger a growth explosion with the new 9-week phase-training Itinerary that has you hitting a different 4X and tension-overload workout every 2 weeks. Change to gain BIG! ONLY $15. Go HERE <==

The Power-Density Mass Workout 2.0. New chapters and workouts, including an interview with Mr. America Doug Brignole on his unique high-rep mass method–and we’ve included his complete workout with what we call Super TORQ: Only one exercise per muscle with a 50-40-30-20-10 sequence. We also outline 2 more new programs, OUR Super TORQ routine, based on Doug’s but tweaked with a few standard sets, and a Power-Density version that has Super TORQ at one workout and heavy full-range Positions-of-Flexion training at the next. This is our most exciting e-book yet. ONLY $15, Go HERE <==


LIMITED-TIME $14.99 to $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 Ultimate 10×10 Mass Workout

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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