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IRON MAN E-Zine: Issue #378: Look Bigger With NA Workouts

IRON MAN E-Zine: Issue #378:
Look Bigger With NA Workouts




Q: I’ve been using the Ultimate Fat-to-Muscle Workout, and getting fantastic results. My muscles have become more defined, so I look much bigger, yet my bodyweight is the same. I’ve read your Power-Density e-program as well, and it makes a lot of sense. My question is, Do you think the negative-accentuated fat-to-muscle method is good for Density? Maybe that’s why it’s working so well after my heavy sets.

A: The bodybuilding truism is, Lose that last 10 pounds of fat and look 20 pounds bigger. That is, a more defined physique creates the illusion of size–and that’s what you’ve done. Here are pics of Jonathan’s back, which looks much bigger in the second more ripped photo, but he actually weighs a little less…

While it sounds like you’ve added some muscle, the real key is that you’ve burned off significant fat, so you look much bigger due to new detailed muscularity.

As for your question, negative-accentuated sets are unique in that you use a lighter weight and longer tension time, as in Density, but you create more microtrauma in line with Power sets. For the uninitiated, with NA sets you raise the weight in one second and lower it in six, so you are "accentuating" the negative stroke of every rep.

The slow negatives cause muscle microtrauma, and that microtrauma triggers metabolic momentum during the muscle recovery process outside the gym.

Your body burns calories (bodyfat) as it repairs the damage over a few days–a lean-machine effect even when you’re sitting still. How great is that? Plus, that damage repair should cause a gradual size increase.

So, yes, NA sets are excellent as a Density size stimulus, plus you get a bonus Power edge. That’s one of the reasons the Ultimate Fat-to-Muscle Workout works so well at not only burning fat but also packing on mass.

Two things about NA training: It works best on big, multi-joint exercises because those are the moves that engage the most muscle fibers–like bench presses, rows and squats…

Also, we suggest doing no more than two NA sets for a bodypart at any workout, as they can produce severe muscle soreness if you overuse the technique.

That’s why in both the three-day program and the four-day program in The Ultimate Fat-to-Muscle Workout we have only one NA set for each muscle group–and most of those are on compound, or midrange, exercises. That gives you the most fat-to-muscle bang without causing you to overtrain–and you get bigger and leaner faster!

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

–Steve Holman and Jonathan Lawson

NEW: The new X-traordinary X-Rep Workout e-guide merges all the top X-Rep techniques and info with the latest muscle-building research into two new power-packed X-Rep workouts–the basic X program only takes about 35 minutes. It also includes a look at Arnold’s X-training tactics as well a how current Mr. Olympia contenders use them to pack on extreme muscle mass. For more info and chapter listings visit

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.


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