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IRON MAN E-Zine: Issue #599: How to Get Extreme Muscle Fiber Growth and Expansion

IRON MAN E-Zine: Issue #599:
How to Get Extreme Muscle Fiber Growth and Expansion


How to Get Extreme Muscle Fiber Growth and Expansion

Q: In 3D Muscle Building [the Positions-of-Flexion mass-building manual] there’s a program based on the three-days-per-week Size Surge routine called Mass F/X. Since your findings with 4X mass training, do you still think that’s a good program for adding muscle size? I’ve been using 4X for a while, and this looks like something different I can use for a few weeks of new gains.

A: We think it’s a great program for building mass. At one workout your rep ranges are 9-12 for each exercise. So while it’s myofibrillar dominant–the myofibrils are the actin and myosin strands in muscle fibers that produce force–you will get a bit of sarcoplasmic size as well.

Then at your second workout for that bodypart, you stress the sacroplasm more by including rest/pause and drop sets (we’ll have an example in a moment)…

The sarcoplasm is the energy fluid in muscle fibers that expands due to longer tension times and/or shorter rests between sets. Rest/Pause, with about 10 seconds between sets, and drop sets, where you reduce the weight and continue repping out, expand the sarcoplasm to new size and fullness very effectively…

We suggest you follow that Mass F/X "Force" workout from 3D MB as it’s listed–straight sets to muscular exhaustion with 2 to 3 minutes of rest between)…

Workout 1
Squats, 2 x 9-12
Leg extensions (X Reps), 1 x 9-12

That’s brief, intense, myofibrillar-dominant training. As we said, the Mass F/X program in 3D Muscle Building alternates two workouts for each bodypart, so here’s the Friday quad routine for "X-tended" tension and sarcoplasmic-expansion emphasis…

Workout 2
Squats (R/P), 1 x 9(6)(4)
Leg extensions (drop), 1 x 9(6)

For "R/P," or rest/pause, you do your first set to exhaustion, rest 10 seconds, then do another set to failure. Rest 10 seconds again and rep out one last time.

For "drop," or drop set, do a set to exhaustion, reduce the weight and IMMEDIATELY do another set to failure.

You can keep that "X-tended set" routine as is–or go ahead and adjust the leg extensions to a 4X sequence for even more sarcoplasmic size effects. Or try squats in 4X form and keep the drop on extensions. The Size Surge Phase 1 program is basic and very flexible so you can infuse it with all kinds of change-to-gain methods, including 4X, rest/pause, drop sets and even X-centric sets.

We’re totally sold on 4X for boosting the size-building component of ANY program. It’s one of the best ways to grow. Keeping some form of it in your routine will do good things for hypertrophy on many levels, even ANABOLIC hormone output. It’s like your mass-building safety net–if other methods are only building strength, you can rest assured that 4X is packing on mass…

For those not familiar with 4X mass training, you pick a weight with which you can get 15 reps, but you only do 10, rest 30 to 40 seconds, then do 10 more–and so, going to failure on the fourth set. If you get 10 or more on that last all-out set, increase the weight for that exercise at your next workout.

Mass-building Bonus: The Mass F/X program in 3D MB is a three-days-per-week program, and you begin each workout with either squats or deadlifts. It’s based on the original Size Surge Phase 1 program. As we’ve mentioned in previous e-zines, that’s First-T-Burst training–you get an immediate testosterone surge, which research shows helps the muscles trained after GROW big time. If you’re looking for a winter mass-building program, try Mass F/X or the original Size Surge routine–the one Jonathan used to gain 20 pounds of muscle in 10 weeks.

Note: The 4X Mass Workout e-book and the 3D Muscle Building e-book (with the Mass F/X program) are now only $19.99 each. Jonathan’s Size Surge Workout e-book is also only $19.99.

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

–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 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

12) Eric Broser’s FD/FS Mass-Shock 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.

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.

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All Content (c) Copyright 2011 IRON MAN Magazine
All Rights Reserved

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