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IRON MAN E-Zine: Issue #598: Major Mass: Moderate Weights and First-T-Burst Training

IRON MAN E-Zine: Issue #598:
Major Mass: Moderate Weights and First-T-Burst Training


Major Mass: Moderate Weights and First-T-Burst Training

Q: You mentioned Jonathan’s Size Surge program as a major mass builder for winter [or whenever]. You said to use it with straight sets and regular rests [as listed in that SS e-book] or to use it with 4X mass sequences. Couldn’t you mix it up and do both at the same time, like two heavy sets on the big exercise followed by 4X on the more isolated move for each muscle group?

A: Absolutely–and there’s an excellent simple rotation with that heavy-sets-plus-4X mix. Before we get to that, here’s the Size Surge Phase 1 split:

Monday: Quads, Hams, Chest, Back, Delts
Wednesday: Deadlifts, Calves, Arms, Abs
Friday: Quads, Hams, Calves, Chest, Back, Delts

You only do two exercises for each muscle, one to two all-out sets for both. Instead of that you would do something like this on Monday (this is for delts, but you would do this sets/rep scheme for all bodyparts)…

Dumbbell presses (heavy), 2 x 7-9
Dumbbell upright rows (4X), 4 x 10

Then when you train delts again on Friday you could reverse it…

Dumbbell presses (4X), 4 x 10
Dumbbell upright rows (heavy), 2 x 7-9

You could use that 4X flip-flop on every bodypart. Simple but effective mass building, with myofibrillar growth, the force-generating actin-myosin strands in muscle fibers, as well as sarcoplasmic expansion, the energy fluid in those fibers…

Remember, 4X is picking a weight with which you can get 15 reps, but you only do 10; rest 30 to 40 seconds, then do 10 more–and so on. On the fourth set you go all out, and if you get 10, add weight to that exercise at your next workout.

Incidentally, with the SS Phase 1 program you get the First-T-Burst mass-training benefits we’ve talked about. Research shows that doing squats or deadlifts first at each workout increases testosterone in your bloodstream, which has significant anabolic effects on the muscles you train after. You get that BIG T burst on Monday and Friday with squats first; on Wednesday it’s T-burst deadlifts first.

Research also shows that your sets on those big moves DO NOT have to be all out to get a testosterone burst; however, if they are sub-failure you need to do at least four sets. That means whether you do two straight all-out heavy sets or moderate-weight 4X, you can still get major First-T-Burst SIZE effects.

The Size Surge workouts are very flexible and either the basic Phase 1 or POF Phase 2 program will get you growing. Take your pick to get BIG and THICK.

Note: For more on Jonathan’s 10-week mass program, see The X-traordinary Size Surge Workout. For more on 4X, see The 4X Mass Workout e-book. Both e-books are only $19.99 each.

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 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 2011 IRON MAN Magazine
All Rights Reserved

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