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IRON MAN E-Zine: Issue #520: Bigger, Fuller Muscles With Wow-Factor Workouts

IRON MAN E-Zine: Issue #520: Bigger, Fuller Muscles With Wow-Factor Workouts


ALERT: Limited-time price drop—3D Muscle Building, the original Positions-of-Flexion mass-training manual, is now only $19.99 (reg. price is $39.95).


Bigger, Fuller Muscles With Wow-Factor Workouts

Q: I’ve been using the Full-Range 4X Mass Workout [on pages 46-48 of that e-book] for a month, and I’ve noticed that my muscles appear to be not only bigger, but rounder. I’m looking more like a bodybuilder. I’m not imagining this, as people have told me that at my gym. It’s fantastic, but I’m wondering why. Is it because of the extra sets with 4X on 3 exercises for each bodypart? I was only doing one or two exercises for each muscle before, so it must be the added volume.

A: That’s part of it. The extra volume with short rests during a 4X sequence helps deplete more glycogen from the muscles, and therefore they supercompensate and store more. That extra glycogen gives the muscles a fuller, rounder look, like Bob Paris’, who is pictured above (but there’s more to it than that, as you’ll see)…

Remember, 4X is taking a weight with which you can get 15 reps, but you only do 10; rest 30 seconds, then do it again. Do that for four sets, and if you get 10 reps on the last set, add weight to that exercise at your next workout. That style of training definitely pumps up the target muscle and forces more fullness via glycogen storage…

However, another BIG reason you’re looking more like a bodybuilder is that the program you’re using is FULL-RANGE Positions of Flexion. That 3-way mass method has you train each muscle in its midrange, stretch and contracted position. So with 4X it only takes about 15 minutes to completely blast a muscle into the growth zone with total fiber activation and stimulation.

For example, a POF lat routine is pulldowns for midrange work, pullovers for stretch and stiff-arm pulldowns for contracted-position work. You would do 4X on each of those for a complete 15-minute lat workout…

Training every muscle through its full range of motion with 4X is definitely a wow-factor workout that elicits optimal fiber activation for full, complete development in every muscle structure so you’ll look more like a bodybuilder. That’s four sets on each exercise, so you’re doing 12 sets per muscle–but only the last set of each sequence is to all-out failure…

As we said, a 4X sequence on the 3 POF exercises allows you to train a bodypart in about 15 minutes–very efficient. With that style of training you’ll be gaining BIG–and end up with a fully developed physique that turns heads and has the gals raising eyebrows.

Note: Positions of Flexion is briefly explained with a complete workout program in Chapter 4 of The 4X Mass Workout e-book (on sale $19.99 for a limited time). For a more thorough muscle-by-muscle analysis, see the original POF mass-building manual, 3D Muscle Building, now on sale for $19.99 for a limited time. The 3D MB e-book is over 100 pages and also contains info on Eric Broser’s Power/Rep Range/Shock, multi-rep rest/pause training, X Reps, a number of unique workouts and more.

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

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.

Help us build the IRON MAN Research Team — Tell a friend! If you know someone who would benefit from Supplement Updates, Diet Tips and Freebies, forward them this e-zine or tell them to visit us at and click on FREE Training Newsletter.

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All Content (c) Copyright 2011 IRON MAN Magazine
All Rights Reserved

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