To Top

IRON MAN E-Zine: Issue #420: Big-Time Workout Tips and Motivation Mojo

IRON MAN E-Zine: Issue #420:
Big-Time Workout Tips and Motivation Mojo


Big-Time Workout Tips and Motivation Mojo

Q: Help! I just can’t seem to get motivated. When I do make it to the gym, I know I’m not training hard enough. I’m always thinking about other things and my pumps are never very good. Any suggestions?

A: First, realize that your prime mass-building time is running out. In other words, you’ve only got about 10 weeks before spring springs you into a ripping routine and diet. And reducing your calories to get cut for summer will make muscle growth more difficult.

What we’re saying is that NOW is the best time to pack on the most mass, so when you do get cut, you’ll be more impressive than ever! You want gals to raise some eyebrows, right?…

That said, you need a proven program that excites you without bringing on overtraining. You need a solid back-to-basics plan that allows maximum muscle stimulation along with optimal recovery. Our first choice would be Jonathan’s Size Surge program. It’s 10 weeks, with a three-days-per-week big, basic approach for the first six weeks. That’s the anabolic primer…

Then, after one lower-intensity downshift week to recharge, you move into all-out full-range Positions-of-Flexion workouts for each bodypart for four weeks. That shocks another round of growth by forcing the muscles to adapt to stretch overload and isolated continuous tension (stretch- and contracted-position exercises). It worked wonders for Jonathan, as he packed on 20 pounds of muscle in 10 weeks (see his before and after photos and strength stats at

On the other hand, if you’re holding a lot of bodyfat and need to jump-start getting lean by spring, we suggest The Ultimate Fat-to-Muscle Workout. There is a three-days-per-week version and a four-days-per-week version. Both incorporate negative-accentuated sets–1.5 seconds up and 6 seconds down–to induce muscle trauma…

Negative-accentuated sets rev up your metabolism during the recovery process outside the gym so you’re burning more fat 24/7. Muscle microtears require energy for repair, and that comes from bodyfat. Those routines also use specific exercises to boost growth hormone, which is a potent fat burner. You get a big fat-to-muscle reshuffle with every workout.

Either way you go, there’s still time to grow, so set fire to your motivation mojo!

Note: Triple-Shredded Discount Fat-Loss Offer includes The Ultimate Fat-to-Muscle Workout along with the X-treme Lean diet and nutrition guide AND X-traordinary Abs for a low limited-time price.

Q: I have just started using your Size Surge program and it’s fantastic. I have a question. When I used your beginner’s program, The Quick-Start Muscle-Building Guide, and now with this program, I have some elbow pain when I do dumbbell upright rows. I’ve been to the doctor and had it taken care of, but I was wondering if there’s another exercise I can use in place of the upright rows for shoulder size?

A: Yes, there are two choices. The first is rack pulls. Take a wide grip on a barbell–you’ll probably want to strap to the bar–and stand erect with the bar at arm’s length in front of your thighs. Now with a slight heave, pull it up close to your body to about your sternum or upper abs. Control it on the way down as best you can, then at arm’s length, blast it up to upper abs again. They are called rack pulls because most trainees do them in a power rack…

Because you don’t pull as high, you shouldn’t get elbow pain with those. If you do, try seated lateral-rows instead. For these you sit on the end of a bench and do lateral raises, but as you raise the dumbbells, bend your arms to about 90 degrees. You won’t be able to use as much weight as on standard DB upright rows, but your forearms will be up, which puts less strain on your elbows. Think of the move as a combination of a lateral raise and an upright row.

Either of those will make your shoulder grow–big time!

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.


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.

*We DO NOT sell any subscriber e-mail addresses.


Visit the Home Gym Warehouse online store for the latest books, videos and equipment specials at

All Content (c) Copyright 2010 IRON MAN Magazine

All Rights Reserved

Instantized Creatine- Gains In Bulk

You must be logged in to post a comment Login

Leave a Reply

More in E-zine

  • Ezine 918: Pain-to-gain

    Subject: IRON MAN E-Zine: Issue #918: Pain-to-gain exercise change (build more muscle size) Q: I’m a big fan of┬áPosition-of-Flexion mass training....

    Steve Holman and Jonathan LawsonDecember 19, 2014
  • Ezine #905: Rhythm Method for More Muscle Hypertrophy

    I've been doing mostly compound exercises with X-centric on the first set, two standard sets, and speed on the last one....

    Steve Holman and Jonathan LawsonNovember 13, 2014
  • Ezine #902: Heavy/Light, X-centric Sets and Muscle Hypertrophy

    I really like X-centric sets . Great muscle feel and pump. I'm getting ready...

    Steve Holman and Jonathan LawsonOctober 20, 2014
  • Ezine #897: Speed Muscle Growth

    Q: I tried DP 4X on my big midrange exercise with a speed drop set after the last one. Wow, what...

    Iron Man MagazineOctober 3, 2014
  • Ezine #879: No-Cardio Fat Loss

    Q: I read that you guys got super ripped without doing any cardio. I also saw that Arnold did no cardio...

    Steve Holman and Jonathan LawsonSeptember 3, 2014
  • Slight Volume Uptick to Get Big Quick

    I have found that your change-to-gain method works. I have put on five pounds in the past month, but I know...

    Steve Holman and Jonathan LawsonAugust 29, 2014
  • Best Muscle-Growth Method for You

    Q: I just started using the 4X methods. Great stuff. Loving the pumps, but I'm wondering if 4X is better for...

    Iron Man MagazineAugust 15, 2014
  • Light the Iso-TORQ Fuse to Get Huge

    When I use regular TORQ (30-20-15) on isolation exercises like leg extensions, can I add weight each set?

    Steve Holman and Jonathan LawsonAugust 11, 2014
  • One Intra-Set Change to Jack Up Muscle Gains

    Q: I love 4X because it's 10 reps per set. I get the "hypertrophic tension time" of more than 40 seconds...

    Steve Holman and Jonathan LawsonJuly 31, 2014