Subject: IRON MAN E-Zine: Issue #357:
Arnold’s Force Plus Density for Muscle Immensity
TABLE OF CONTENTS:
* Try This at Your Next Workout
==========================================
TRY THIS AT YOUR NEXT WORKOUT
==========================================
Arnold’s Force Plus Density for Muscle Immensity
Q: I purchased the Ultimate Mass Workout, and I’ve made some quick muscle gains and fat losses after two months. I feel ready to transition to a new program, which I know you recommend doing regularly. I have a body type similar to Jonathan’s, although nowhere near as big. I’m just wondering what you believe would be your best 3 or 4 e-books to purchase for muscle gain, besides the Ultimate Mass Workout, since I already have it. I thought I should go to something like 10x10s, then go back to the X-Rep workout in UMW later on. What do you think?
A: We think your intuition is excellent. A 10×10-based routine shifts you to a more tension/density-oriented program, with less emphasis on max force. The X-Rep program is geared more toward generating force.
The Ultimate 10×10 Mass Workout has two different programs. You can use pure 10×10, one Ultimate Exercise for each muscle. Or you can use the second program that alternates max-force POF at one workout with pure 10×10 at the next for each bodypart. So it’s heavy straight-set training at one workout, then a lighter saturation workout with 10×10 a few days later.
If you choose the “heavy/light” program, use a six-week phase; if you choose the pure 10×10 program–with only the Ultimate Exercise for each bodypart–we recommend using it for only four weeks for the best size effects. Then go back to the X-Rep program that emphasizes max force or Jonathan’s 20-pounds-of-muscle-in-10-weeks program in 3D Muscle Building.
Our recent experiments indicate that shifting from max-force emphasis after a number of weeks to a more tension/density-oriented workout for a three-to-four-week phase can ignite exceptional mass-building surges. As we’ve explained in previous e-zines and in our latest e-workout program, it helped us add about eight pounds of muscle in a couple of months, which occurred because of the overlap of max force and tension/density–which brings up another option for you to consider…
You could train every muscle only once a week, but use a combination of max force and density/tension. That Power-Density combo method was a favorite of Arnold Schwarzenegger when he was dominating bodybuilding with his extreme mass (photo by Caruso)…
He would often pyramid the weight up over a number of sets, that is, add weight to each set so his reps dropped, and then he would lower the poundage and end with one or two high-rep “burnout” sets with shorter rest between sets. That’s combining Power and Density.
He also often employed drop sets, or what he called “strip sets,” another Density technique. For example, he would load a bar with a base weight along with a number of smaller plates on the outside. Then he would do a set, strip off some small plates, continue repping till failure, strip off more plates and continue repping out (photo by Balik)…
Our version takes Arnold’s methods and merges them with 10×10-style training. For example, you pyramid the weight on the first big midrange exercise, like incline presses, with standard 2 1/2-minute rests between sets. That’s the Power portion. Then you reduce the weight and do a quick 4×10 in 10×10 style–that is 10 reps, rest 30 seconds, 10 more reps, rest 30 seconds, and so on until you complete four sets in about five minutes. That’s the Density portion.
Next do a stretch-position exercise for two straight sets–back to max force plus stretch overload. Then for a density-for-immensity finisher use Arnold’s strip-set method (drop sets) on the contracted-position move. The pump and growth ache will be unreal…
That’s because the combo-to-grow program hammers the muscle from all the mass-building angles–midrange, stretch and contracted–plus you’re blasting it with both Power and Density. Unless you’re on drugs, you’ll need seven days for maximum recovery and growth to occur. Use Power-Density correctly, and you will grow faster than ever before!
There are a few different programs in The Ultimate Power-Density Mass Workout–a basic one using only the Ultimate Exercise for each bodypart (30-to-40-minute workouts), a tri-angle POF version, an X-Rep version (the one we are currently using) and a home-gym version for those with limited equipment. Pick the one that fits you best–and prepare to grow!
Till next time, train hard–and smart–for BIG results.
—Steve Holman and Jonathan Lawson
www.X-Rep.com
Latest e-book release:
•The Ultimate Power-Density Mass Workout includes the latest eye-opening data on the key muscle fibers that have the most potential for growth (it’s rewriting physiology textbooks) and the best mass-building rep tempo. See how one legendary Austrian bodybuilder used Power-Density to build dominant, dramatic muscle mass, his combo-to-grow methods included. You also get four complete, printable workouts–one that takes only about 30 minutes per session–plus X Reps, POF and more. More details.
•Eric Broser’s Power/Rep Range/Shock Workout gives you everything you need to apply his max-mass system for incredible new gains–including all 12 printable workouts and a big Q&A section. More details.
•The Ultimate 10×10 Mass Workout contains a four-days-per-week, one-ultimate-exercise-per-bodypart program and also a heavy/light version, with heavy POF alternated with a one-exercise 10×10 routine. More details.
•The Ultimate Fat-to-Muscle Workout is based on the latest metabolic research so you can get bigger and leaner fast without long, mind-numbing cardio–you’ll burn fat and build muscle 24/7 with customized mass-building weight workouts. More details.
Click on the e-books for more information
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.
For any questions or comments regarding the IRON MAN Magazine Online Newsletter, please email [email protected]. To unsubscribe, please see the instructions at the bottom of this email.
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
http://www.ironmanmagazine.com and click on FREE Training Newsletter.
*We DO NOT sell any subscriber e-mail addresses.
——————————————————————–
*If someone has signed you up for this free newsletter without your permission, or you have changed your mind and don’t want to receive it after all, you can click on the link at the bottom of this e-mail to unsubscribe.
Visit the Home Gym Warehouse online store for the latest books, videos and equipment specials at
http://www.home-gym.com
All Content (c) Copyright 2009 IRON MAN Magazine
All Rights Reserved
You must be logged in to post a comment Login