IRON MAN E-Zine: Issue #657:
How to Phase In Amazing Muscle Size, Strength and Power
TRY THIS AT YOUR NEXT WORKOUT
How to Phase In Amazing Muscle Size, Strength and Power
Q: Your discussion about moderate-weight, high-fatigue training [like 4X] is very interesting. Thinking about it, I like the idea of periodization, or using a few weeks of heavy training alternated with a few weeks of moderate-weight workouts. Would it work to use one of the programs in The 4X Mass Workout to do a month of 4X and then a month of standard heavy training?
A: Yes, you could use any one of the four programs in The 4X Mass Workout for heavy phases as well as all-4X the way it's listed. But a better approach may be something like Size Surge; that is, different workouts in each phase. It's tailor-made for what you're looking for: Phase 1 as heavy, Phase 2 as 4X.
Remember, the two-phase Size Surge program is what Jonathan used to gain 20 pounds of muscle in 10 weeks years ago. Yes, he was regaining some of that mass, but he also packed on quite a bit of new muscle too--and strength. [See his before and after pics, measurements and STRENGTH results at www.SizeSurgeWorkout.com.]
Phase 1 is perfect for heavy training. It's three days a week, with an interesting split--arms once a week, but you get lots of residual heavy arm work at the other two workouts. Speaking of heavy, you'll be piling on the poundage to every exercise as instructed in the Size Surge e-book. Here's the split…
Monday: Legs, chest, back, delts
Wednesday: Deadlifts, calves, biceps, triceps, forearms, abs
Friday: Legs, chest, back, delts
You can do a two- or three-set pyramid on the big exercises, like bench presses, chins, squats, etc. Most of the more isolated exercises are just one all-out heavy set. [Note: We don't recommend this style of training for older bodybuilders with potential joint problems; it takes a toll on tendons and ligaments--but for younger guys seeking strength, it's hard to beat.]
Phase 2 is an every-other-day split, with full-range Positions of Flexion for each muscle. For example, for triceps it would be close-grip bench presses or lying extensions (midrange), overhead extensions (stretch) and pushdowns (contracted). You'll be doing a 3X or 4X sequence on every exercise…
While 3X and 4X sequences are fast, the cumulative fatigue can be draining. That's why rather than the two-way split that Jonathan used, which is a lot of work at each workout, we suggest the optional 3-way split listed in the SS e-book. Here's how that one looks:
Workout 1: Chest, triceps
Workout 2: Legs, abs
Workout 3: Back, delts, biceps
You can train Monday, Tuesday, Thursday and Friday, with Monday's workout repeating on Friday. Then you pick up with the next workout in the sequence on Monday and continue.
If you can handle it, do full-blown 4X on every exercise.
Another option with more sarcoplasmic-expansion-dominant work is 10x10. You use slightly lighter weights but achieve more fatigue accumulation quickly--10 sets on one exercise, with only 40 seconds between each. Whew. Talk about a huge sarcoplasmic-expanding pump. We'll discuss that and how it would fit into the Size Surge framework in a future e-zine.
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)
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, 10x10 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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