IRON MAN E-Zine: Issue #463:
Look Like a Bodybuilder: Power Plus Max Muscle
TRY THIS AT YOUR NEXT WORKOUT
Look Like a Bodybuilder: Power Plus Max Muscle
Q: I’m a powerlifter, but I want to move to bodybuilding. I’m not sure how. I’ve got some muscle, but I sure don’t look like a bodybuilder. What should I do? I’m thinking I just need more isolated exercises for each muscle, like pushdowns for triceps. If I keep pushing heavy weights on all those [exercises], I’ll look more like a bodybuilder, right? Do any of your e-books address my problem?
A: You gave a clue to one of the big reasons so many trainees make slow-to-no muscle gains: They are brainwashed into believing that heavy training exclusively is what builds mass. Not true…
In The Ultimate Power-Density Mass Workout we discuss the research that shows that the dominate fiber type in the biggest, freakiest bodybuilders is fast-twitch type 2A. Those are dual-capacity fibers–they have both power and endurance components. Therefore you must somehow affect the low-rep power side as well as the higher-rep, longer-tension-time constituents.
For example, in the Power-Density Mass workouts in that e-book, we use heavy power-pyramid training followed by the 4×10 method for density in the basic program, and then we add in rep-tempo variation and drop sets for a more extensive Positions-of-Flexion mass routine…
Analyzing those Power-Density mass routines can help you design your own bodybuilding-transition program. Just keep in mind that you need both power and density, or endurance. Even Mr. Olympias Jay Cutler and Ronnie Coleman keep many of their work sets above 10 reps–some in the 15-to-20 range…
Of course, you’ll also need to get leaner to see more muscle detail. That will automatically make you look bigger and more like a bodybuilder (yes, getting leaner will make you look bigger!). Notice how Jonathan’s back changed in these photos as he got leaner and added muscle density…
You may want to read our X-treme Lean e-book, which has meal-by-meal diets, training info and supplement recommendations. The diet basics include gradually reducing carbs–but not too low–ramping up activity and cheating (you must use cheat days to keep the starvation mechanism at bay–or you burn muscle for energy).
Once you start seeing abs, you’ll definitely have a bodybuilder mind-set–and physique–and you’ll be getting lots of gals raising their eyebrows when you peel off your shirt with confidence.
Q: I’ve been using Jonathan’s Size Surge Workout, and I gained a half-inch on my arms in four weeks. I want to gain even more in phase 2. Any suggestions to make that most effective for me?
A: You got excellent results in Phase 1, which is a 3-days-per-week program with lots of big, basic moves on an innovative split. The Wednesday deadlift-arms-abs workout is a good metabolic-momentum driver midweek, a nice complement to the more extensive Monday and Friday workouts on which you train quads, hams, chest, back and delts.
Notice that you get indirect arm work on Monday and Friday with chest, back and delt work and only one direct arm workout a week. That strategy has put some new size on your guns.
Phase 2 is full-range Positions of Flexion for each bodypart on a two-way split. You train every other day, and each workout is pretty extensive…
At Workout 1 you train quads, hams, calves, chest and triceps. At Workout 2 you train back, delts, biceps and abs. You rest the day after each session. While it’s true that Jonathan made excellent gains using that protocol–20 pounds of muscle with Phase 1 followed by that Phase 2 for 10 weeks. However, Jonathan has good recovery ability and better-than-average genetics for bodybuilding…
You may or may not have good recovery ability. That’s why we suggest that when you get to Phase 2, try it as is and see how you feel. If you can tell that each workout is too much for you, use the alternate 3-way split on pages 55-57 in the Size Surge e-book.
Workout 1: Chest, triceps
Workout 2: Legs, abs
Workout 3: Back, delts, biceps
Follow the sequence of workouts over Monday, Tuesday, Thursday and Friday. That will give you more recovery time as well as much shorter workouts. In fact, you may be tempted to add a lot of sets. You can add a set or two here and there–like for lagging bodyparts–but don’t get carried away. Each workout should last no longer than an hour.
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.
1) 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.
2) 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.
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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