IRON MAN E-Zine: Issue #468:
Look Bigger With One Simple Exercise
TRY THIS AT YOUR NEXT WORKOUT
Limited-Time Half-Price Offer: The new 4X mass method is how many pro bodybuilders get big AND ripped as fast as possible for contests and photo shoots. You can use it for a blast of new mass in only a few weeks–it’s supersaturation for super size. Guaranteed or your money back. Get it for half price until Wednesday, August 18. CLICK HERE for more info.
Look Bigger With One Simple Exercise
Q; The incline one-arm lateral raise is very awkard for me. Is there another exercise I can use for the stretch in my [Positions-of-Flexion] delt routine?
A: That exercise was an Arnold favorite in his prime because it provides some stretch overload to the medial- and posterior-delt heads. Arnold knew instinctively that stretch overload triggered significant mass gains (this was decades before the animal study that produced a 300 percent mass increase with one month of stretch overload–Arnold just had a knack for knowing what packed on muscle).
Arnold’s shoulders were always a problem area because his clavicles weren’t exceptionally wide; however, with some serious work on incline one-arm laterals, he was able to give his delts a fuller, rounder look. All it takes is a small amount of extra muscle on the medial delt heads to have you looking much, much wider and bigger overall. It’s an illusion worth working for…
Even so, the incline one-arm lateral raise is hard to get the hang ofespecially if you try to go too heavy and/or allow tension to fall off the medial-delt head at the bottom of the stroke.
The next best stretch move is one-arm cable laterals. Notice that your arm still moves across your body for some medial- and posterior-head stretch. Plus, you get a better top-end contraction with a cable.
With the inclines you don’t get the arm up into the contracted-position plane because of the angle of your torso. So does that mean the one-arm cable lateral the better exercise? Not necessarily…
The main problem with one-arm cable laterals is weight-stack drag, which lessens the important negative resistance on the downward stroke. The angle of pull is also not perpendicular to the torso–your arm is being pulled downward, as well as across, which lessens the stretch overload. Nevertheless, it’s your go-to exercise for the stretch position if incline one-arms aren’t doing it for you.
We suggest using the one-arm cable lateral at one delt workout for stretch; then at your next go back to the incline one-arm lateral–but keep your weight manageable and work on form and feel. Alternate those exercises at every other workout and you’ll create an eye-popping upper-body size illusion.
Till next time, train hard–and smart–for BIG results.
Steve Holman and Jonathan Lawson
You can subscribe to this e-zine free at http:www.X-Rep.com.
LIMITED-TIME HALF-PRICE OFFERS AT THE X-SHOP: Find our original X-Rep e-book, as well as X Updates and Positions-of-Flexion mass-training guides…Find our original X-Rep e-book, as well as X Updates, X-treme Lean and Positions-of-Flexion mass-training guides at HALF OFF for a few more days…
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.
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.
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