IRON MAN E-Zine: Issue #502:
Lean-and-Muscular Winter-Workout Tips
TRY THIS AT YOUR NEXT WORKOUT
Lean-and-Muscular Winter-Workout Tips
Q: I’m using the four-day version of The X-traordinary 4X Mass Workout. Will that help me stay as lean as possible over the winter? In the past I’ve had trouble in that area. I tend to blow up to a smooth fat boy over the holidays. Is 4X the way to go so I don’t chub up?
A: First, understand that no workout program will prevent you from becoming president of the Chub Club if you eat like crap all the time. We’re not saying you can’t enjoy some fattening foods and desserts every so often, but it sounds like you lose control. Moderation is the key. Stay on a healthy diet most days during the week, but allow one or two for splurges. Do NOT make junk meals an everyday occurrence. Imagine YOU in this picture to stay on track…
That said, yes, 4X can help you be more of a lean machine. The reason is that it bolsters the mitochondria, where fat is burned, in muscle cells. Remember, 4X is taking a weight with which you can get 15 reps, but you only do 10, rest 30 seconds, then do 10 more, and so on until you complete four sets of 10 reps. The last set should be an all-out effort.
Sounds a little like interval cardio, doesn’t it? A good example of that highly effective fat-burning method is on a running track–you sprint the straight-aways for intensity and walk the turns for active rest. As respected muscle-building researcher Jerry Brainum said:
"Subjects doing interval cardio show heightened activity in the portion of the cells where fat is burned and oxygen is used, the mitochondria."
But you don’t have to go to a running track. You get that same turbo-charged fat-burning effect in the gym with 4X training for every bodypart–each set is like a sprint and the 30-second rests are like walking the curves as the target muscles regroup…
PLUS, new research suggests that the heightened BLOOD FLOW can help you burn fat from selective areas. You read that right–scientists have discovered that blood flow to specific areas can enhance spot reduction of bodyfat, something that was previously thought to be a myth. (Am J Physiol Endocrinol Metab. 292(2):E934-9) In other words, 4X sequences on crunches and leg raises can help you burn off more bellyfat.
Another way to enhance your fat-to-muscle results is using negative-accentuated sets. Slowing down the negative, or lowering stroke, of each repetition can cause more muscle trauma–and your body will burn bodyfat during the recovery process between workouts to repair those microtears. Back to researcher Jerry Brainum:
“The repair of damaged fibers leads to biochemical changes that result in a higher resting metabolic rate."
So with a little extra emphasis on muscle trauma with negative-accentuated sets, you can burn bodyfat 24/7–even when you’re sitting still. Think of NA sets as a bodyfat smart bomb.
Okay, you’re using the 4X Mass Workout, that is a 4X sequence for every exercise, so how can you incorporate NA sets? We’ve been experimenting with that lately and found that on most exercises you can simply do the fourth set in NA style–that is one second up and six seconds down. You’re using the same moderate poundage all the way through, so that should allow you six or seven NA reps…
If you’re so fatigued that you only get four or five NA reps on that last set, have your partner help you get the weight up so you can continue with a few more slow negatives to total about 7 NA reps. Remember, fight to lower each rep in six seconds…
If you train alone, reducing the weight on the fourth set of your 4X sequence is another way to go and almost as effective. Decrease it enough during your 30-second rest to allow you to complete seven NA reps on your own. We have to do that on rack pulls, turning the last set into more of a wide-grip upright row…
Does it work? The past two winters we used an NA set for each major bodypart and maintained a much harder, leaner look–we kept our abs, which amazed us considering our higher calorie intakes. Here’s a shot of Steve taken in the gym right after New Years–even though he’s pasty winter white, his abs are defined enough to show up in this pic…
NA training works, and with the additional blood flow of 4X it will work even better to get you bigger and keep you leaner…
SPECIAL PRICE DROP: For a limited time–and to rev up your winter workouts–we’re offering The Ultimate Fat-to-Muscle Workout (a $40 value) or The X-traordinary 4X Mass Workout (a $30 value) for ONLY $19.99 each. The Ultimate Fat-to-Muscle Workout has info on negative-accentuated training (full programs included), blood flow for selective fat burning and how to get and stay leaner with minimal cardio. The X-traordinary 4X Mass Workout contains 5 different 4X workouts and info on how and why this is such a revolutionary fast-mass method–plus, an interview with Bodybuilder X on how pro bodybuilders use 4X-style training and his experience with it as both a drug-free and drug-using bodybuilder. Click on the title of either e-book for more info and the low-price offer.
Steve Holman and Jonathan Lawson
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Latest release: The 4X Mass WorkoutFast 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
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