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IRON MAN E-Zine: Issue #446: Swole Patrol: Look Bigger After One Workout

IRON MAN E-Zine: Issue #446:
Swole Patrol: Look Bigger After One Workout


Swole Patrol: Look Bigger After One Workout

Q: I know this is a weird question, but can a muscle get bigger after only one workout? I’ve been using the X-centric Mass Workout for only a week, and I swear I’m bigger in almost all of my muscles. Is it my imagination? I am motivated so maybe my mind is playing tricks.

A: Well, when you use negative-accentuated techniques, it produces more microtears in muscle tissue, which leads to soreness. A sore muscle definitely FEELS bigger. But is the muscle really fuller and larger?…

Yes, it might be–but not due to fiber hypertrophy. It’s more from inflammation. Remember that the NA technique is designed to cause muscle trauma, which is essentially small fissures that damage the muscle enough to trigger growth. However, those microtears also lead to an inflammatory response inside the muscle structure. That means more fluid retention during repair and that actually does make the muscle look bigger for a few days…

That swelling is one reason in-the-know bodybuilders often use some form of negative-accentuated sets–lowering a heavy weight slowly–before hitting the beach or some other place where they want to look BIG. Granted, you get sore, and the inflammation can mask some muscle detail, but the size effect is usually what a bodybuilder is after.

The extra size will only last for 24 to 48 hours, depending on the extent of the damage and individual response-recovery variations. In our new X-centric Mass Workout e-book we describe how a 60-year-old man gained an inch on his arms after only two weeks of negative-style training. Some of that size was no doubt due to an intramuscular inflammatory response–but it was still mighty impressive.

Q: I want to learn about the X Reps. Which e-book is best for that?

A: All of our e-books have information about end-of-set X-Rep partials. It’s very powerful and one of our favorite mass boosters, so we always include it. X Reps can make any set three to five times more effective at stimulating mass. Here’s a brief description…

When you reach failure on a normal full-range set, you move the weight to a point at which the target muscle is semi-stretched, such as near the bottom of an incline press or chinup, and you do as many eight-inch partials as you can fire out.

That simple technique transformed our physiques in only five weeks. The before and after photos at are the result of our first experimentation with those end-of-set partials at the spot on the stroke where muscle-fiber activations is optimal–the semi-stretch point.

All of that is explained in our very first X-Rep e-book, The Ultimate Mass Workout. It contains the evolution of X-Reps, how we developed the concept and how we use them. It also has chapters on the Ultimate Exercise for each muscle and a number of different X-Rep workouts, including the one we used for our transformation.

The following year we experimented with X-Rep variations, like Double-X Overload–which is an X Rep between each full rep–and the X-Fade technique, among others. That gave us another blast of mass, helping us add about 10 more pounds to our previous year’s results. Here are the pics from that second year, with the first-year afters on the left…

The many mass-building X-hybrid techniques, as well as the workout program we used, are in the Beyond X-Rep Muscle-Building e-book. That was our second big e-book. It also contains bonus chapters, one on Mr. Olympia Ronnie Coleman’s training from an X-Rep perspective and another, “The Inner Workings of Steroids: Mimicking Their Anabolic Power Without Drugs.”

Our most recent X-Rep e-book is The X-traordinary X-Rep Workout. That one provides a solid overview of X Reps and a few of the best X-hybrid techniques as they apply to our full-range mass-training concept Positions of Flexion. You get a number of workouts with the technique that is best for each specific exercises. For example, Double-X Overload on stretch-position moves like flyes to enhance the mass-building power of the stretch reflex.

Because you’re new to X Reps, we recommend either our first X-Rep e-book, The Ultimate Mass Workout, or our most recent one, The X-traordinary X-Rep Workout, which is a good distillation of all we’ve learned using X-Reps for a few years. Either of those will give you the basic X-Rep tools you can use to get huge!

One e-book we didn’t mention is X-Rep Update #1, but that’s probably too advanced for you at this point, as it contains info on X-Only training, Static Contraction and other more brutal mass methods geared toward busting out to new levels of extreme mass.

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

—Steve Holman and Jonathan Lawson

You can subscribe to this e-zine free at


1) X-Rep Mass Workout Offer: Our 2 BIG best-selling X-Rep e-books–The new X-traordinary X-Rep Workout and Beyond X-Rep Muscle Building. You save $20. For more info, click here.

2) Triple-Shred Discount Fat-Loss Offer: Get our rip-up-for-summer fat-to-muscle e-books, X-treme Lean, X-traordinary Abs and The Fat-to-Muscle Workout. You save up to $35. For more info, click 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, 10×10 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

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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