IRON MAN E-Zine: Issue #602:
Do One Set Slow For New Muscle Growth
TRY THIS AT YOUR NEXT WORKOUT
Do One Set Slow For New Muscle Growth
Q: I’m having a lot of trouble with delts. I don’t feel any of the exercises, and my delts never get sore. Right now I’m using a [Positions-of-Flexion] routine. Should I add exercises?
A: One of the big problems with delts is that they don’t get enough eccentric, or negative stress. And science says that lowering is the most important for muscle growth (the negative is what causes muscle soreness)…
Think about it. On lateral raises the leverage shift is extreme, with high resistance through the top third of the stroke and almost zero through the bottom third.
In addition, trainees tend to use too much weight on that direct lateral-head exercise, so they can’t control the lowering action at all. They heave the dumbbells up, then drop them through most of the negative.
It’s the same with wide-grip upright rows or rack high pulls…
The resistance is high during the top third of the stroke and very low through the bottom thirds. Once again, trainees tend to heave the weight up, and drop it through the negative. Zero negative stress means little mass-building success…
What about presses? Overhead presses are simply not a good direct lateral-head exercise. You train more front delt with only minor lateral-head involvement.
Even so, the solution on any of those exercises is to slow down the negative stroke, but most trainees don’t want to sacrifice the poundage. In that case, do two sets standard style, then reduce the weight for your last set and do it in negative-accentuated, or X-centric, style–that is, raise the weight in one second and lower in five to six…
Also, on laterals and rack high pulls, stop short at the bottom of the stroke. That will keep the lateral-heads fully engaged through the entire set. In other words, do only the top two-thirds of the stroke so resistance stays on your lateral-delt heads…
With seven seconds on every rep, you will be putting about 50 seconds of tension time on that critical delt section–the head that contributes most to your big, wide look. You’ll be doing your negatives slow and activating significant new growth.
Note: For more on negative-style training and complete programs, including POF, see The X-centric Mass Workout e-book. The official Positions-of-Flexion mass-building manual is the 3D Muscle Building e-book, also only $19.99. It contains more on how POF works, workouts for every bodypart, complete POF programs and an analysis of Jonathan’s Size Surge workouts with variations, such as the Mass F/X program.
Till next time, train hard–and smart–for BIG results.
–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.
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
http://www.ironmanmagazine.com and click on FREE Training Newsletter.
*We DO NOT sell any subscriber e-mail addresses.
All Content (c) Copyright 2011 IRON MAN Magazine
All Rights Reserved