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Direct Hit First for a New Muscle-Mass Burst

What do I do about supersetting the exercises that are stationed far apart, like leg extensions and squats?

IRON MAN E-Zine: Issue #679:
Direct Hit First for a New Muscle-Mass Burst


Direct Hit First for a New Muscle-Mass Burst

Q: I’ve been following your Pre-Ex 3X discussion in the e-zine. I’m able to do it with stiff-arm pulldowns supersetted with undergrip pulldowns because I don’t have to change exercise stations. My lats feel incredibly worked and pumped. I want to do it for every muscle group, but I’m in a big gym with lots of people. What do I do about supersetting the exercises that are stationed far apart, like leg extensions and squats? Also, how do I use one-arm exercises like concentration curls or one-arm pushdowns in a Pre-Ex superset?

A: You can solve both of those problems with one simple solution: Modified Pre-Ex…

We mentioned that in a previous e-zine on arm training–and there’s a complete Modified Pre-Ex 3X program in that pre-ex e-book (pages 36-39). It outlines the method for EVERY bodypart plugged into The Ultimate Mass-Building Split. But you can probably figure out modified pre-ex routines for each muscle group if you’re familiar with Positions of Flexion

For modified pre-ex you simply do a 3X sequence of a single-joint CONTRACTED-position exercise first. For example, if you’re doing quads, you hit leg extensions first, so your routine would look like this…

Contracted: Leg extensions, 3×10
Midrange: Squats, 3×10
Stretch: Sissy squats, 4×10

Remember, for each exercise you start with a weight with which you can get 15 reps, but you only do 10; rest 35 seconds, then do it again. You may want to do a 4X sequence on leg extensions–or even 5X. It’s up to you. Obviously, the more sets you do, the more you will pre-fatigue your quads for squats.

Of course, you can’t use as much weight on squats, but that’s a good thing–less danger and spine compression. Plus, just like with pre-ex supersets, you’ll feel the target muscle much better on the second compound exercise in a modified pre-ex sequence. In other words, your quads will be screaming on squats when you do 3X leg extensions first…

The same modified pre-ex solution applies to one-arm and one-leg movements. For example, if you want to do one-leg calf raises to start your calf routine, simply do 12 reps with your right leg, then 12 with your left, then back to 12 for your right and so on until you complete 3 rounds. After a 40-second rest, move to loose-form leg press calf raises as your compound exercise–3×10. Great pump, wicked burn. Then finish with donkey calf raises for stretch…

For arms, start your biceps with concentration curls–back and forth for three or four rounds. You can start triceps with one-arm pushdowns, driving your arm back behind your torso on each rep for a killer contraction…

Modified pre-ex is a good substitute for pre-ex supersets. And if you’re able to superset, you can still use modified pre-ex as a variation for more mass creation every so often–as well as the standard 4X mass method with the normal Positions-of-Flexion exercise order–midrange, stretch, contracted.

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

New Release: The Pre-Ex 3X e-book is available at It contains 3 complete programs–pre-ex supersets, modified pre-ex and home-gym–along with how to integrate Rest/Pause 4X and Drop Set 4X–plus you get the Ultimate Mass-Building Split. The official Positions-of-Flexion mass-building e-book is 3D Muscle Building, available at the X Shop.

–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

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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)

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Latest release: The Pre-Ex 3X Mass Workout—Plus Drop-Set 4X, Rest/Pause 4X and the Perfect Mass-Building Split. 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 gaining.

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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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