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IRON MAN E-Zine: Issue #418: One Small Change for Big-Arm Gains

IRON MAN E-Zine: Issue #418:
One Small Change for Big-Arm Gains


One Small Change for Big-Arm Gains

Q: I’m in phase 1 of the Size Surge Workout. I like it a lot, but I notice that I’m getting some wrist pain during barbell curls. Should I try a wider or narrower grip?

A: You’re extremely motivated. How do we know? Because you apparently read the Size Surge e-book up through phase 1 and stopped so you could attack that program. If you would’ve read further, you would’ve seen that Jonathan had the same problem and switched to dumbbell curls in phase 2…

He did them standing; however, our colleague and Olympic coach Charles Poliquin recently reported that EMG studies show that seated-curl variations produce much more biceps-fiber activity than standing…

Why? He believes that the body has to expend too much neural drive through the hips and legs to stabilize the body while standing–and that diminishes the size effects on the biceps as you curl…

With that, we suggest you switch from barbell curls to seated dumbbell curls. Your wrist pain should disappear as new biceps growth becomes clear!

Q: I’m insanely stoked using the Size Surge program. Phase 1 is the bomb, and I’m gaining like crazy. My gains have been so good that I don’t want to go to phase 2 yet. Can I stick on phase 1 for another month or so, till I feel like my gains have stalled out?

A: Everyone has different genetics, so nothing is written in stone. The Size Surge program listed is what worked for Jonathan–he gained 20 pounds in 10 weeks using it as written: phase 1 for five high-intensity weeks, stuck with it for a sixth downshift week, then did the phase 2 Positions-of-Flexion program for the last four weeks. (See Jonathan’s before and after photos and strength stats at

Should you follow his exact protocol? Not necessarily. We know that the basic routine in phase 1 is going to work wonders for a lot of trainees because they’ve been overtraining for so long. We also know that many of those trainees can continue to grow quickly if they stayed on it for an extended period; however, if you choose to do the phase 1 anabolic-primer routine for another month, DO still use an intensity downshift for week 6…

Use the same weights, so your nervous system stays primed to handle big poundages, but stop every set two reps short of failure. That will get blood to all of your muscles and facilitate complete recovery without loss of muscle size…

Then at week 7, go back to all-out workouts in the phase 1 routine for another four weeks. After that month, take another downshift week, then move to phase 2, the full-range POF workouts. That should give you another significant size jolt from stretch overload and more tension/occlusion work.

Q: I’m looking to drop fat like a bad habit. My question is, what’s the difference between your X-treme Lean e-book and The Ultimate Fat-to-Muscle Workout? Is one better than the other for my goals?

A: The simple answer is that X-treme Lean contains more diet and nutrition info while The Ultimate Fat to Muscle Workout is more about the right type of training to max out fat loss as you gain muscle mass…

That’s not to say that X-treme Lean doesn’t have training. It contains lots of info on X Reps, postactivation and drop sets and the X-treme Lean High-Definition Workout (pages 76-78), which incorporates all of those into a growth hormone-surging shredder program. GH is a power-packed fat burner, as the e-book explains. There’s also fat-attack supplement info…

The Ultimate Fat-to-Muscle Workout also has revised supplement info—it’s the newer e-book–but it’s real purpose is to take your ripping-phase training to a higher level. The programs are designed to help you burn MORE fat with your weight-training workouts–even when you’re out of the gym…

You’ll see how to use negative-accentuated sets to initiate just enough muscle trauma. The repair of muscle microtears has been shown to increase metabolic rate, even when you sleep, so you burn fat 24/7 as the body repairs that damage. The Fat-to-Muscle program also has unique growth hormone activators included so you can build muscle and burn fat to get ripped with minimal cardio.

We’re biased, but we think you should have both of those e-books. That’s why we’ve just started offering them together along with the X-traordinary Abs e-book in the Triple-Shredded Combo Offer at a special price for a limited time. Or you can get each e-book separately as well. Either way, you’ll find ways and means to get you big AND lean for the beach-and-pool scene…

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

—Steve Holman and Jonathan Lawson

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.

Triple-Shred Discount Fat-Loss Offer: Get our diet-and fat-loss e-book, X-treme Lean, together with The Fat-to-Muscle Workout and X-traordinary Abs e-books at a special limited-time low price. Click the Triple-Shredded Combo Offer and get on the rocketship to ripped today.

Winter-Workout Special: You can get all 3 of our latest best-selling e-books–The X-traordinary X-Rep Workout, The Ultimate Power-Density Mass Workout and The Ultimate 10×10 Mass Workout–at a limited-time discount price. Those contain all the workouts in our 3-Way Mass Plan, which is 1) Basic X-traordinary X-Rep Workout for two weeks, 2) the Basic Power-Density Mass Workout for two weeks, 3) a downshift week (stopping all work sets before failure), 4) the Heavy/Light 10×10 Mass Workout for 4 weeks. Click the covers below for more info.

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.

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All Content (c) Copyright 2010 IRON MAN Magazine
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