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IRON MAN E-Zine: Issue #636: Last-Set Change for Massive Gains

IRON MAN E-Zine: Issue #636:
Last-Set Change for Massive Gains


Last-Set Change for Massive Gains

Q: I’ve gotten a lot of new muscle fullness with your 4X training. I’ve been using it for a couple of months, but I feel like I need to change something. Should I go to a power-bodybuilding program, like Jonathan’s 3-days-per-week Size Surge, and then come back to 4X? I hate to leave it because my gains are still very good.

A: Going to a power-bodybuilding program is an option, but don’t stay with it for too long. That Phase 1 Size Surge routine lasts five weeks, with the last one at subfailure intensity.

If you’re making great gains with 4X, though, why change it? You sound like you want to go to the three-days-per-week Size Surge routine, so do it with 4X…

It’s a great direct/indirect split that goes like this…

Monday: Legs, chest, back, delts
Wednesday: Deadlifts, calves, arms, abs
Friday: Legs, chest, back, delts

Now if you’re looking for ways to reboot 4X, we like either drop sets or rest/pause. [Note: For 4X you start with a weight with which you can get 15 reps, but you only do 10; rest 40 seconds, then do it again–and so on until you complete four sets. Go to failure on your last set.]

Drop Set: When you hit failure on the last set of a 4X sequence, reduce the poundage and immediately rep out again. You can do that once or twice (double-drop).

Rest/Pause: When you hit failure on the last set of a 4X sequence, put the weight down and count to 10, then rep out again.

The key to getting more out of 4X is to put excess stress on the sarcoplasm, the energy fluid in the muscle fibers. You can do that with the above two methods, or you can reduce the rest time between ALL sets. That was Vince Gironda’s method of choice with moderate-weight, high-fatigue training. In fact, he had most of his trainees resting only 20 seconds or less between sets. That worked for him…

4X is very flexible–and there are many ways to install change for bigger muscle gains. You just have to drive through the pain.

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

Note: The X-traordinary Size Surge e-book is now only $19.99, available at You can also get the 4X Mass Workout for only $19.99–and there are more mass-training e-books at special prices at

–Steve Holman and Jonathan Lawson

LIMITED-TIME $19.99 BEST-SELLERS: We’re offering each of these at their lowest price ever to get you big and ripped by spring. Click on the title you’re interested in for more info…

1) The 4X Mass Workout–fast, simplified supersaturation training for X-treme size

2) The X-traordinary X-Rep Workout–the latest update to our original X e-book

3) The X-centric Mass Workout–the negative-accentuated training manual

4) The Ultimate Fat-to-Muscle Workout–total body transformation training

5) X-traordinary Muscle-Building Workouts–10 complete mass programs

6) X-traordinary Arms–includes the 3D HIT workout system with big-arms routines

7) 3D Muscle Building–the original Positions-of-Flexion mass-training manual

8) X-treme Lean—Fat-Burning and Nutrition Guide (with training too)

9) The Ultimate Power-Density Mass Workout

10) The X-traordinary Size Surge Workout

11) The Ultimate 10×10 Mass Workout

12) Eric Broser’s FD/FS Mass-Shock Workout

Latest release: The 4X Mass Workout—Fast Simplified Supersaturation Training for X-treme Muscle Size. It’s 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–and the workouts are quick. Guaranteed or your money back. Limited-time discount offer 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.

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.

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All Content (c) Copyright 2012 IRON MAN Magazine
All Rights Reserved

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