IRON MAN E-Zine: Issue #663:
Build More Muscle While You Burn Off Fat: Is It Possible?
TRY THIS AT YOUR NEXT WORKOUT
Build More Muscle While You Burn Off Fat: Is It Possible?
Q: I started using your 4X Mass Workout a few months ago, and I put in negative-accentuated [or X-centric] sets for each muscle at least once a week to help burn fat. I also adjusted my diet slightly, but nothing major. I swear I’m bigger as well as leaner now. Is it an illusion that I’ve put on a lot of muscle because I’m more cut? I weigh about the same, but my abs are much sharper. I always hear that you can’t build any muscle while you burn fat. From my results, I would have to disagree.
A: There have been studies with rats that had them gain muscle with weight-bearing exercise while on near-starvation diets. We’re not rats, of course, but we believe it’s possible for humans. We’ve seen it on many occasions…
You’ve probably seen the pictures below of Jonathan, but they get the point across. He weighs about the same in both photos, but in the one on the left, taken about six weeks after, he’s bigger–note his wider back–AND he’s also much leaner.
Using the 4X method in conjunction with some X-centric sets is a very good way to make the bigger-and-leaner results a reality quickly. That’s because you train the force-generating myofibril strands as well as the sarcoplasmic energy fluid, where the fat-burning mitochondria are located…
For the uninitiated, 4X is moderate-weight, high-fatigue, growth-threshold training. You pick a weight with which you can get 15 reps, but you only do 10; rest 35 seconds, then do it again. Repeat for four sets and go all out on the last set. If you get 10, you add a little weight to that exercise at your next workout. 4X works because…
1) The moderate weight with a rep speed of one second to lift and three to lower over 4 sets stresses the myofibrils–the slight tears need repair, and your body burns fat making those fixes…
2) The short rests between sets and 40 seconds of tension time per set stresses the sarcoplasm where fat is burned (mitochondria)
3) The short rests also cause lactic acid pooling for muscle burn and growth hormone release–a fat attack and anabolic jack.
X-centric sets, also called negative-accentuated training, has you use a 15RM weight, but you lift in one second and lower in six. The ultra-slow negative produces EXCESS trauma in the myofibrils so that your body gets a bigger metabolic uptick outside the gym during the recovery process. In other words, your body burns even more fat as it repairs the myofibrillar microtears caused by the slow negatives. (You get that with 4X, but this style amplifies it.)
Also, seven seconds per rep for eight reps means you get a LONGER muscle-tension time of almost a minute. That puts more pressure on the sarcoplasmic energy fluid to expand even further so your muscles get larger and fuller. It’s the short rests between sets (4X) and longer tension times (X-centric) that cause the fluid to increase netting you larger muscles.
The X-centric style also fortifies the fat-burning mitochondria which are located in the sarcoplasm. And, again, the long tension time creates muscle burn, which jacks up fat-burning, hypertrophy churning growth hormone.
You can see why 4X plus some X-centric sets is a double dose of fat burning AND muscle growth…
We suggest you do the first set of a 4X sequence in X-centric style. Or tack on a fifth reduced-poundage NA set after your 4X sequence. Take your pick to get big AND ripped quick. It works.
Till next time, train hard–and smart–for BIG results.
NOTE: The 4X Mass Workout and the 4X companion e-book, The X-centric Mass Workout, are available at X-Workouts.com. There’s also more on X-centric training and fat loss in The Ultimate Fat-to-Muscle Workout.
–Steve Holman and Jonathan Lawson
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)
12) Eric Broser’s FD/FS Mass-Shock Workout
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, 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.
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
http://www.ironmanmagazine.com and click on FREE Training Newsletter.
*We DO NOT sell any subscriber e-mail addresses.
All Content (c) Copyright 2012 IRON MAN Magazine
All Rights Reserved