IRON MAN E-Zine: Issue #709:
Double Your Muscle Growth: The Trick Is Density Overload
TRY THIS AT YOUR NEXT WORKOUT
Double Your Muscle Growth: The Trick Is Density Overload
Q: In the new Size Surge 2.0 e-book,Phase 1 is all heavy sets. I don’t have any joint problems, but I love [moderate-weight, growth-threshold] 4X training. I’ve gained over 5 pounds of muscle in 6 weeks with it. I don’t want to give it up completely now, but I do want to go on the 10-week Size Surge program. Can I use the same combination approach in Phase 1 that you outline in the new Phase 2 chapters; that is, heavy work on the big exercises and 4X on the more isolated ones?
A: We understand your concern about all-heavy training all the time. Lots of trainees (including us) have suddenly packed on more mass with a dose of moderate-weight, growth-threshold 4X–or even 10×10. That’s because training all-heavy for too long NEGLECTS sarcoplasmic expansion…
The sarcoplasmic energy fluid that fills muscle fibers is one of the biggest keys to fast size increases. It expands in response to longer tension times and/or short rests between sets–what we call DENSITY training…
The 4X mass method gives you both so your muscles get the density overload they need for growth in that area. Nevertheless, after long periods of ALL-4X, a few weeks of all-heavy workouts can be a good change (if you’re young with no joint pain). Then you get even more gains when you go back to 4X. Just a suggestion…
But like we said, we understand your concern. And since you’ve only been using 4X for six weeks, go ahead and use it on the more isolated exercises in Phase 1…
That means for quads you will do heavy squats followed by a fast 4X sequence of leg extensions.
For chest it’s heavy bench presses followed by 4X on flyes.
Now since Phase 1 is basic exercises, NOT Positions of Flexion (that’s Phase 2), some muscle groups don’t have an isolation move–like back. So you’ll have to decide which one you train heavy and which gets 4X.
Remember, you hit legs, chest, back and delts on Monday and Friday. Wednesday you do deadlifts, arms and abs…
That means your Wednesday biceps routine would be heavy barbell curls followed by 4X concentration curls. For triceps you’d do heavy lying extensions and 4X pushdowns. (Yes, you’re only hitting arms DIRECTLY once a week, BUT they get plenty of work during chest and back on Monday and Friday–that caused Jonathan’s arms to grow 1 1/4 inches in 10 weeks–go to SizeSurgeWorkout.com for pics and results chart.)
Your idea is approved. It’s a simple change-to-gain strategy that has you train both "sides" of every muscle for a double dose of growth. Prepare for a SUPER Size Surge experience.
Till next time, train hard–and smart–for BIG results.
–Steve Holman and Jonathan Lawson
SIZE SURGE 2.0 LIMITED-TIME OFFER–ONLY $15. We’ve added to and updated the best-selling SIZE SURGE Workout that Jonathan used to pack on a solid 20 pounds of muscle in only 10 weeks. In this updated e-book you get two NEW Phase 2 workouts supercharged with M4X for density overload–and one includes finisher moves with X-celeration, X-centric and NA-Speed reps. Those are quick one-set hits you can use to get extra huge. This is your perfect winter GET-BIG plan. It’s time for you to grow like never before. SS 2.0 is available at the special LOW INTRO PRICE for only a few days. For more info and to grab your copy and save, GO HERE: SizeSurgeWorkout.com <==
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 quick for contests and photo shoots–with MODERATE WEIGHTS. You can use it for a blast of new mass in only a few weeks–and the workouts are fast. Guaranteed or your money back. This e-book includes a complete Positions-of-Flexion program with midrange, stretch and contracted exercises designated with M, S and C so you can identify them.
OTHER SPECIAL LIMITED-TIME MONEY-SAVING OFFERS…
LIMITED-TIME $14.99 to $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 Lean—Fat-Burning and Nutrition Guide (with training too)
9) The Ultimate Power-Density Mass Workout
10) The Ultimate 10×10 Mass Workout
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
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