IRON MAN E-Zine: Issue #573:
Lustful Muscle: Make Women Drool at the Beach or Pool
TRY THIS AT YOUR NEXT WORKOUT
Lustful Muscle: Make Women Drool at the Beach or Pool
Q: If I understand Positions of Flexion, it uses 3 exercises per muscle to give each a full-range hit. That, to me, appears to be the best way to get the fullest muscle development the fastest. I want to build enough size quickly so I get stares at the pool where I hang out. Getting babes is top priority. Which POF program will get me there the fastest?
A: First, how quickly you build muscle size will depend on your genetics–however, we believe that POF is one of the most efficient mass methods because, as you said, it provides each muscle with a full-range hit. Training each muscle in its midrange, stretch and contracted positions leads to more complete development of every muscle.
But, as we’ve said, to really get that full-muscle look, you have to make sure that you’re getting plenty of myofibrilar AND sarcoplasmic stress. The myofibrils are the actin and myosin strands in the muscle fiber that produce force. The sarcoplasm is the energy fluid in the muscle fiber, which contains glycogen, ATP and noncontractile proteins.
Standard sets with reps in the 8-to-12 range train mostly the myofibrils. That’s if you rest about 2 1/2 minutes between sets. If you reduce the rest time, you begin to emphasize the sarcoplasm. For example, with a 4X training sequence you pick a weight which you can get 15 reps, but you only do 10; rest 30 seconds, then do 10 more, and so on. On the fourth set you go to failure. If you get 10 reps, you add weight to that exercise at your next workout.
4X training can give you a solid size-building mix of myofibrillar growth and sarcoplasmic expansion. Plus, it’s very quick–a 4X sequence on an exercise takes only five minutes, so the above 3-exercise POF biceps routine–barbell curls, incline curls and concentration curls–would take you about 15 minutes. And the pump will be off the charts…
If all of that sounds good, a great program is The Positions-of-Flexion 4X Mass Workout on pages 25-26 of that 4X e-book. You do a 4X or 3X sequence for the 3 positions of flexion for each muscle. There’s also a direct/indirect version, still POF but a 3-way bodypart split instead of a 2-way split.
If you can’t wrap you head around the fact that moderate poundages, which are necessary for fast 4X sequences, can build enough muscle, then you will want to mix in some heavy sets. The X-centric Mass Workout might be better for you in that case (your mind is very important in the muscle-building process–you must believe that what you’re doing will work or you won’t put out the effort for maximum gains). Here’s an example…
Midrange: Bench presses or wide-grip dips, 3 x 9, 7, 7NA
Stretch: Flat Flyes, 1-2 x 8-10
Contracted: Cable crossovers (4X), 4×10
The X-centric Workout has you do a heavy pyramid on the BIG midrange move–add weight on each set, which is standard-style bodybuilding. You’ll get up to a pretty heavy weight for your last 6-to-7-rep set…
Then you end that exercise by reducing the poundage and doing a negative-accentuated set. NA is using a rep tempo of six seconds on each negative and one second on each positive for 50 seconds of tension time. For example, on bench presses you would lower to your chest in six seconds, then drive to the top in one–repeating for seven or so reps…
After that pyramid + NA, you do standard heavy sets on the stretch-position move, flyes. Then you end with a fast 4X sequence on the contracted-position exercise, crossovers.
Notice that you’re getting heavy myofibrillar work on the pyramid as well as moderate-weight work with NA and 4X. The 4X sequence on the contracted-position move will primarily build size in the sarcoplasm, so you’ll end with a BIG pump.
The X-centric Mass Workout doesn’t contain as much volume, or sets, as the 4X programs, but it will take you longer because of the 2 1/2-minute rests between heavy sets on the midrange pyramids and the stretch exercises.
We could go on and describe more of our programs, but start with one of those–and soon gals will drool when you’re at the beach or pool.
Till next time, train hard–and smart–for BIG results.
–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 LeanFat-Burning and Nutrition Guide (with training too)
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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