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IRON MAN E-Zine: Issue #488: Easier Training and Big-Muscle Gaining

IRON MAN E-Zine: Issue #488:
Easier Training and Big-Muscle Gaining


Easier Training and Big-Muscle Gaining

Q: I’m getting close to 60 years old and have been training with weights for almost 40 years. After trying to use heavier and heavier weights, I have a lot of joint aches and pains and can no longer do many exercises. I just wanted to say thanks for your 4X Mass Workout. I’ve been using it for a month and am seeing new muscle size. I’m amazed. Even many of my joints are feeing better because of the medium weights that must be used for 4X. Thank you–but I wish you’d come out with 4X about 20 years ago. Maybe I’d still be able to do bench presses and military presses.

A: We’re glad the 4X method is working so well for you. We’ve had a lot of feedback from older trainees saying that 4X is a revelation and that they are finally gaining muscle again without much joint stress. Heal-alujah! Even IRON MAN publisher John Balik, now in his mid-60s, has been using it with great success.

We’ve also had lots of positive results from younger bodybuilders who are mesmerized by the lasting pump it creates—size they can often see for days.

We can’t take all the credit for 4X, however. While we first used it as a density finisher for each muscle group, an offshoot of 10×10 training, it wasn’t until Steve interviewed Bodybuilder X, who trained with legendary muscle sensation Danny Padilla, that we got the BIG idea to do a total-4X program. Padilla’s results convinced us that it would work, even though the training poundages are NOT super heavy…

According to Bodybuilder X, who didn’t want to be identified because of some inside info he revealed in the interview, Danny preferred 5×12 instead of our 4×10 or 4×12. He also did anywhere from three to five exercises per muscle group. Being totally drug free, we prefer the Positions-of-Flexion 3 exercises–or maybe one more as a finisher.

He used the same weight all the way through his five sets and rested anywhere from 30 seconds to one minute between sets depending on the exercise. We also use the same weight on all four sets and rest about that long as well–only the length of time it takes our partner to finish his set. On any exercise we just go back and forth until all four sets are complete…

Steve is in his early 50s and has made some spectacular progress with 4X. Jonathan, in his mid-30s is also making excellent gains with it, so it’s not just for older guys. The question is, Will integrating some heavier sets every so often make it even better? Possibly, but it ‘s obviously not necessary for significant muscle-size increases, as you’ve discovered…

There are ideas and suggestions on integrating heavier sets into 4X in the Q&A section of the 4X e-book. Also in that chapter are key excerpts from Steve’s interview with Bodybuilder X that focus on building mass drug free. For Part 1 of Steve’s intervieww with Bodybuilder X, check out the November IRON MAN magazine, which is on newsstands now.

—Steve Holman and Jonathan Lawson

You can subscribe to this e-zine free at

Latest release: The 4X Mass Workout—Fast 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.

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All Content (c) Copyright 2010 IRON MAN Magazine
All Rights Reserved

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