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Full-Range Back-to-Basics Mass Workout

Q: I just started reading up on your [Positions-of-Flexion] mass-building method. The full-range hit on each muscle makes so much sense that I can’t wait to try it.

IRON MAN E-Zine: Issue #752:
Full-Range Back-to-Basics Mass Workout–Simple But It Works



Full-Range Back-to-Basics Mass Workout–Simple But It Works

Q: I just started reading up on your [Positions-of-Flexion] mass-building method. The full-range hit on each muscle makes so much sense that I can’t wait to try it. A friend said it helped him build 10 pounds of new mass in just six weeks. Where do I start? Is there a basic 4-days-per-week POF mass workout I can use?









A: We have POF in almost all of our e-books because it makes so much sense and has built so much muscle for so many–including us.

One of the best back-to-basics POF mass workouts is the 3D Power Pyramid Program, chapter 1 in the X-traordinary Muscle-Building Workouts e-book.

That program is a 2-way split, so you divide your body over Monday and Tuesday, then repeat on Thursday and Friday.

You basically do a 3-set pyramid on the big midrange move, so your reps go 8, 6, 3-4. Keep your form strict, but go heavy.

Then for the stretch- and contracted-position exercises you do one to two sets of 8-12 reps. Simple. For example, biceps is…

Midrange: Barbell curls (add weight each set), 3 x 8, 6, 3-4
Stretch: Incline curls, 1-2 x 8-12
Contracted: Concentration curls, 1-2 x 8-12

Right after we released this power-mass program, K.T. Fostoria wrote and said, “I’m 31 years old and started lifting weights shortly after I graduated high school. In 10 years of training I didn’t put on much muscle weight. Then I was introduced to 3D Positions of Flexion. I tried the Power Pyramid Program and went from 195 to 215 in two short months [almost 20 pounds of muscle in eight weeks]. Thank you very much for POF. Without it I might have given up.”

Pretty powerful stuff. Of course, K.T.’s results are some of the best we’ve had reported–but who knows what YOU can do till you try it on for size.

Is the program tough? Absolutely, but that’s what makes it so productive. Luckily each bodypart routine does not take long, so you don’t sap your recovery ability–but you do blast each target muscle hard through it’s full range of motion. That’s key for ultimate fiber activation and mass stimulation.

Also, the 3D Power Pyramid works well with the 4X moderate-weight, GROWTH-THRESHOLD method as well. You can do a 4X or 3X sequence on each exercise instead of heavy straight sets…

Pick a weight with which you can get 15 reps, but only do 10; rest 35 seconds, then do it again. Repeat for the designated number of sets, and on the last one–set 3 or 4–go all out to failure. If you get 10, add weight to that exercise at your next workout.

4X is great for older trainees–less joint stress–and it works well with almost all of the BIG 10 mass programs in the XMB Workouts e-book…

Those other program in XMB Workouts, many based on POF, include: X-Rep Reload, Traumatic/Nontraumatic (T/NT), Volume-Intensity Fusion and Heavy/Light. Plus there’s a bonus chapter on stretch-overload research.

Use them as listed or devise your own hybrid size-building routines. Lots of proven mass workouts you can use to get HUGE.

SPECIAL-PRICE NOTE: This question inspired us to put the X-traordinary Muscle Building Workouts e-book on sale at a rock-bottom price of ONLY $10–it was over $40 when it was first released. It contains the BIG 10 size-and-strength-building programs. Check it out HERE <==

OR grab XMB Workouts AND 3D Muscle Building, the original Positions-of-Flexion mass-building manual for ONLY $20 and save even more. Check out this combo-to-grow offer HERE <==
Till next time, train hard–and smart–for BIG results.

–Steve Holman and Jonathan Lawson

Newly Updated E-book: The Ultimate POWER-DENSITY Mass Workout 2.0 with SUPER TORQ training–ONLY $12…
The Updated Power-Density Mass Workout 2.0 is only $12 (regular price is $24). We’ve revised this classic e-book with new chapters and workouts, including an interview with Mr. America Doug Brignole on his unique high-rep mass method–and we’ve included his complete workout with what we call Super TORQ: Only one exercise per muscle with a 50-40-30-20-10 sequence. We also outline 2 more new programs, OUR Super TORQ routine, based on Doug’s but tweaked with a few standard sets, and a Power-Density version that has Super TORQ at one workout and heavy full-range Positions-of-Flexion training at the next. This is our most exciting e-book yet. For more on the updated Power-Density Workout 2.0 with Super TORQ (ONLY $12 for a LIMITED TIME), Go HERE <==


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

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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