To Top

IRON MAN E-Zine: Issue #550: Get-Big Tip: How to Flip the 4X Growth Switch

IRON MAN E-Zine: Issue #550:
Get-Big Tip: How to Flip the 4X Growth Switch


Get-Big Tip: How to Flip the 4X Growth Switch

Q: I got The 4X Mass Workout e-book, and it’s fantastic. I tried it on arms for a few weeks using [Positions of Flexion], and they blew up at every workout. I measured, and I gained a quarter-inch in only three weeks. Thank you! They’ve been stuck for over a year at just under 17". I’m convinced and ready to use 4X on all bodyparts. I want to do your full-range Positions of Flexion method for each muscle, 4X on all exercises, but the POF routine in the 4X e-book is a 2-way split. I don’t think I can work legs and chest on the same day. Is there an alternative?

A: Don’t be a wuss! That’s the Phase 2 Size Surge program Jonathan used to pack on 20 pounds of muscle in 10 weeks, so suck it up and just do it…

Kidding. That 2-way split is too taxing for some trainees (not just wusses), which is one reason Jonathan provides a 3-way POF split in his Size Surge e-book (pages 55-57). Here’s how that less-taxing mass plan pans out…

Workout 1: Upper chest, lower chest, triceps

Workout 2: Quads, hamstrings, calves, abs

Workout 3: Lats, midback, delts, biceps

In the Size Surge e-book we suggest you follow the above sequence over Monday, Tuesday, Thursday and Friday. So Workout 1 repeats on Friday and then you pick up with Workout 2 on Monday, Workout 3 Tuesday and so on. That second week Workout 2 repeats on Friday and you pick up with Workout 3 on the following Monday….

That works so well for building mass fast because there’s very little muscle-training overlap, even when the two upper-body workouts fall on consecutive days. In other words, when you train chest and tri’s, neither of those bodyparts get blasted when you train back, delts and bi’s the very next day–and vice versa.

Now that 3-way-split program in Size Surge is listed with standard sets, reps and rests, so you’ll want to plug in 4X and 3X sequences for each exercise instead. For example, for delts do this (it’s a full, 3-way Positions-of-Flexion mass-building attack)…

Midrange: Dumbbell upright rows, 4 x 10
Stretch: Incline one-arm laterals, 3 x 10
Contracted: Lateral raises, 4 x 12

Remember, a 4X or 3X sequence is taking a weight with which you can get about 15 reps, but only do the designated number (10 or 12); rest 30 seconds, then do it again–and so on until you complete the listed number of sets. If you get the rep count on the last set, add weight to that exercise at your next workout.

In case you don’t know what an incline one-arm lateral raise is, it’s a stretch move for the medial-delt head, an Arnold favorite. Here’s Jonathan demonstrating…

While the full-range 4X delt workout above looks like a lot of sets, remember that only the last set for each exercise is all out–and with the short 30-second rests you can complete that full POF routine in less than 15 minutes, getting loads of myofibrillar growth as well as sarcoplasmic-size expansion…

So 3-way POF trains the target muscle completely for a triple dose of muscle growth–and with 4X and 3X give you total mass-building success.

Note: Jonathan’s X-traordinary Size Surge Workout e-book and Steve’s 3D Muscle Building e-book, the original Positions-of-Flexion mass-building manual, are only $19.99 each. The 4X Mass Workout e-book is also only $19.99.

Till next time, train hard–and smart–for BIG results.

–Steve Holman and Jonathan Lawson

NEW YEAR WORKOUTS–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 Lean—Fat-Burning and Nutrition Guide (with training too)

9) The Ultimate Power-Density Mass Workout

10) The X-traordinary Size Surge Workout

11) The Ultimate 10×10 Mass Workout

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.

Our June issue features the BodySpace Spokesmodel winners, Steve Cook and Jennifer Rankin. You’ll see how they trained, what they ate and what it took to come out on top on the Fit Expo stage. We’ll also have pec-pounding, chest-chiseling advice from up-and-coming bodybuilder Luca Pennazzato, workouts for awesome abs from ’10 BodySpace Spokesmodel winner Ben Booker, the top-10 muscle-building essentials to get you growing and excerpt 3 from The Ultimate Mass Workout. Find the June IRON MAN on newsstands now! See the Table of Contents here for a full preview.


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 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

Instantized Creatine- Gains In Bulk

You must be logged in to post a comment Login

Leave a Reply

More in E-zine

  • Ezine 918: Pain-to-gain

    Subject: IRON MAN E-Zine: Issue #918: Pain-to-gain exercise change (build more muscle size) Q: I’m a big fan of┬áPosition-of-Flexion mass training....

    Steve Holman and Jonathan LawsonDecember 19, 2014
  • Ezine #905: Rhythm Method for More Muscle Hypertrophy

    I've been doing mostly compound exercises with X-centric on the first set, two standard sets, and speed on the last one....

    Steve Holman and Jonathan LawsonNovember 13, 2014
  • Ezine #902: Heavy/Light, X-centric Sets and Muscle Hypertrophy

    I really like X-centric sets . Great muscle feel and pump. I'm getting ready...

    Steve Holman and Jonathan LawsonOctober 20, 2014
  • Ezine #897: Speed Muscle Growth

    Q: I tried DP 4X on my big midrange exercise with a speed drop set after the last one. Wow, what...

    Iron Man MagazineOctober 3, 2014
  • Ezine #879: No-Cardio Fat Loss

    Q: I read that you guys got super ripped without doing any cardio. I also saw that Arnold did no cardio...

    Steve Holman and Jonathan LawsonSeptember 3, 2014
  • Slight Volume Uptick to Get Big Quick

    I have found that your change-to-gain method works. I have put on five pounds in the past month, but I know...

    Steve Holman and Jonathan LawsonAugust 29, 2014
  • Best Muscle-Growth Method for You

    Q: I just started using the 4X methods. Great stuff. Loving the pumps, but I'm wondering if 4X is better for...

    Iron Man MagazineAugust 15, 2014
  • Light the Iso-TORQ Fuse to Get Huge

    When I use regular TORQ (30-20-15) on isolation exercises like leg extensions, can I add weight each set?

    Steve Holman and Jonathan LawsonAugust 11, 2014
  • One Intra-Set Change to Jack Up Muscle Gains

    Q: I love 4X because it's 10 reps per set. I get the "hypertrophic tension time" of more than 40 seconds...

    Steve Holman and Jonathan LawsonJuly 31, 2014