IRON MAN E-Zine: Issue #524:
Mass Jack Surprise Attack: Last-Set Roulette
TRY THIS AT YOUR NEXT WORKOUT
Mass Jack Surprise Attack: Last-Set Roulette
Q: The 4X Mass Workout is filling out my muscles faster than anything I’ve ever tried. Thank you. I’m wondering what you think about doing something weird on the last set. Like I’ve been doing a drop set on the last set [of a 4X sequence] every so often or a superset with another exercise just on that last set. Is that okay, or should I only stick to straight sets with 4X?
A: If you’ve been reading this e-zine for any length of time, you should know that we encourage any and all types of training experimentation. Always remember that what packs on new mass for one person may not work well for another, so be innovative and open-minded…
That’s the very reason we have e-books with workouts that include various tactics–such as The X-centric Mass Workout (power pyramids and negative-accentuated training), The 4X Mass Workout (4X and 3X sequences) and The X-traordinary X-Rep Workout (end-of-set X-Rep partials, drop sets, Double-X Overload and X Fade) to shamelessly plug a few of our best-selling e-books (BTW, each of those is on sale for only $19.99 for a limited time).
Your idea of a drop set on the last set of a 4X sequence is excellent and should help blow up the target muscle even more. To clarify for readers who aren’t familiar with the techniques, here’s the drill on dumbbell upright rows…
Take a weight with which you can get 15 reps, but only do 10. Rest 30 seconds, then do 10 more. Rest for 30 second again and strive for another 10. Rest for 30 seconds one last time, and get as close to 10 as you can. Once you hit exhaustion, grab a lighter set of dumbbells and immediately rep out, getting around six more reps. What you did looks like…
DB upright rows (4X style), 4 x 10, 10, 10, 9(6)
Notice that you’ve essentially done five sets, four in 4X-sequence style plus a drop set added to the last one for even more extended tension time and fiber recruitment. The burn will be intense, and your muscle pump immense.
Or, as you said, you could hit exhaustion on that fourth set and immediately move to another exercise and rep out. For example, you could follow DB upright rows with lateral raises to really blow out the medial delt heads.
Another option: We also recommend our 3X + NA method. For that you do a 3X sequence, with 30 seconds between sets. After the third set, rest 30 seconds again, but reduce the weight and do a negative-accentuated (NA) set on your fourth–that’s one second on the positive and six seconds on the negative of every rep.
An NA set will give you around 50 seconds of tension time if you do seven reps. That’s a unique type of stress for most trainees that packs on mass fast. Look around that gym and you’ll see that work sets rarely last longer than 20 seconds–not good considering max hypertrophy occurs at around 40 seconds of tension time.
Oh, and the X-centric emphasis also creates excess muscle trauma, which requires energy, or bodyfat burn, to repair the extra microtears. That’s why it’s one of our favorite fat-to-muscle tactics–and it works BIG time.
Of course, you can always simply add X-Rep partials to the last set of a 4X sequence. At exhaustion on set 4, move the poundage to a point at which the target muscle is semi-stretched, like near the bottom of an incline press or chinup, and pulse with eight-inch partial reps. That extends the tension time and forces MORE growth fibers to fire.
That type of last-set roulette hurts but it works. Remember, you have to grind through some pain to make big gains.
Till next time, train hard–and smart–for BIG results.
–Steve Holman and Jonathan Lawson
NEW YEAR WORKOUTS–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
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
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
http://www.ironmanmagazine.com and click on FREE Training Newsletter.
*We DO NOT sell any subscriber e-mail addresses.
All Content (c) Copyright 2011 IRON MAN Magazine
All Rights Reserved
You must be logged in to post a comment Login