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Countdown to Mass: Your Growth Threshold

Q: I get really winded on some exercises, like squats and rows, with only 35 seconds between 4X sets. I’m still sucking air when it’s time to start my next set. Is it okay to take more time?

IRON MAN E-Zine: Issue #692:
Countdown to Mass: Your Growth Threshold–Plus, How Often Should You Switch Workouts?


Countdown to Mass: Your Growth Threshold–Plus, How Often Should You Switch Workouts?

Q: I get really winded on some exercises, like squats and rows, with only 35 seconds between 4X sets. I’m still sucking air when it’s time to start my next set. Is it okay to take more time?

A: Yes, but we believe that to get the DENSITY size effect you’re after with the 4X mass method, you should not rest more than one minute between sets. Former pro bodybuilder Lee Labrada says…

“I do not let my muscles regain all of their strength before starting the next set. After all, my goal is to fatigue my muscles more and more with each succeeding set until they hit the GROWTH THRESHOLD."

Smashing through the GROWTH THRESHOLD is why we always recommend timing your rests–don’t just guess. Wear a watch with a second hand, use your smart-phone timer or keep your eye on the gym clock….

And strive to reduce your rests between sets if possible–more work in less time makes a BIGGER you. It’s one one of the best ways to crank up the intensity for more sarcoplasmic-size expansion.

Density-for-immensity-training proponent Vince Gironda used to have his trainees reduce rest until they were down to less than 20 seconds–and he got incredible results, from Hollywood stars to Mr. Olympias. It will get you bigger and leaner. It worked for Vince (imagine looking like this when you peel off your shirt)…

Q: How often should I change my routine? I’m using The Pre-Ex 3X Mass Workout, and I’ve been growing fast. Is there a set time when I should completely switch to something else, like straight-set 4X?

A: If it ain’t broke, don’t fix it. Keep using Pre-Ex 3X for as long as you’re gaining. When you feel as if you’ve stagnated, you can switch to anything from heavy training like Size Surge (two four-week phases) to moderate-weight-high-fatigue like 4X to a heavy/light mix like Power-Density (Heavy + 4X training).

However, we do encourage frequent small TACTICAL changes within whatever workout you’re using. For example, you can use any of the various X-hybrid mass tactics, such as Double-X Overload–that”s an X-Rep partial between each full rep. At another workout you may do end-of-set X-Rep partials or a drop set on the last round of your pre-ex supersets…

More of those tactics are in the Beyond X-Rep Muscle Building e-book, such as DXO, X Fade, X/Pause and Stage sets among others. Most work best on the very last round of a 4X sequence, but you can use some, like DXO, all the way through on every set. Mixing in new tactics is a serious GET BIGGER TRIGGER.

Incredible, Unreal Deal: Get our first 3 best-selling e-books for the price of one. The Ultimate Mass Workout (the original X-Rep manual), Beyond X-Rep Muscle Building (X-hybrid mass tactics) and X-Rep Update #1 (X-only sets, stretch overload and more), ALL 3 for ONLY $24.99. Go HERE to check it out. Limited time only.

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

–Steve Holman and Jonathan Lawson

Latest Release: The Pre-Ex 3X Mass Workout—Plus Drop-Set 4X, Rest/Pause 4X and the Perfect Mass-Building Split. This e-book merges the pre-exhaustion muscle-size method with 4X style mass training. 3 complete programs, including modified Pre-Ex 3X, no supersets required. Also, how Mike Mentzer used pre-ex and how you can alter it to get massive gains without anabolic steroids or overtraining–just BIG-MASS gaining.

Best-Seller: The 4X Mass Workout—Fast Simplified Supersaturation Training for X-treme Muscle Size. It’s how many pro bodybuilders get big AND ripped as quick 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. This e-book contains a complete Positions-of-Flexion program with midrange, stretch and contracted exercises designated with M, S and C so you can identify them.

10-Week Transformation: 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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