IRON MAN E-Zine: Issue #570:
Full-Muscle Look That Girls Want to Touch
TRY THIS AT YOUR NEXT WORKOUT
Full-Muscle Look That Girls Want to Touch
Q: I read that after a back workout your lats should feel heavier–because they’re so filled with blood. I’d never felt that before until I tried the back program in The Ultimate Power-Density Mass Workout. Do you think I got that mega-pump and fullness because the routine alternates power sets [on one exercise] with density sets [on the next]? By the end my lats were the most pumped they’ve ever been. My delts got insanely big too after the shoulder workout. I even saw veins. I’m psyched that I may finally get in the shape that girls will notice. Thanks.
A: You’ve hit the nail on the head. The bodypart routines in that Power-Density Mass Workout are designed so you stress the myofibrils, the force-generating actin and myosin strands in muscle fibers, with POWER sets, then you follow with DENSITY for sarcoplasmic expansion. The sarcoplasm is the energy fluid in muscle fibers.
You use that alternating approach over a few exercises for each muscle, following the full-range Positions-of-Flexion mass-building protocol. Here’s the delt routine, for those who would like to try the Power-Density approach (it’s on page 28 of the P-D Mass Workout e-book). You do delts on Friday, followed by arms…
Midrange: Presses (heavy pyramid), 2 x 9, 7
Midrange: DB upright rows (4X), 4 x 10
Stretch: Incline one-arm laterals (heavy), 2 x 7-9
Contracted: Lateral raises (double drop), 1 x 10(7)(5)
If your shoulders don’t feel like boulders after the heavy stretch move, incline one-arm laterals, they will after a double-drop on standing laterals. That’s the BIG finish–you pick dumbbells that allow you to eke out 10 reps. Then you grab lighter dumbbells and rep out somewhere around 7. Then you grab an even lighter pair and go to failure, hitting the wall around 5. Talk about a full-blown pump to generate sarcoplasmic size…
Also, if heavy presses aggravate your shoulders, you can flip-flop them with DB upright rows. In other words, do the rows heavy as your first exercise and the presses after with a 4X sequence–pick a weight with which you can get 15 reps, but only do 10; rest 30 seconds then do it again–and so on until you complete 4 sets. If you get 10 on your last set, add weight to that exercise at your next workout.
Oh, and feel free to use dumbbells for the presses for more freedom of movement…
Power-Density is a highly efficient mass-building strategy that doesn’t take a lot of time for each muscle–plus, it completes the full Positions-of-Flexion chain for total muscle development. It almost guarantees the full-muscle look that will have gals raising eyebrows…
Note: The Power-Density Mass Workout e-book is now only $19.99. Also, the official Positions-of-Flexion mass-building manual, 3D Muscle Building, is also only $19.99. Click on the title for more details.
–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)
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
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