Subject:IRON MAN E-Zine: Issue #844:
More Mass, Less Fat, Slow Reps (new research)
More Mass, Less Fat, Slow Reps (new research)
Q: So I’ve read that I should include negative-accentuated (X-centric) sets to burn fat and build muscle at the same time. Should I do entire workouts with it or just a set or two for each muscle group? I need to get bigger and more ripped for summer fun.
A: Our version of NA training is what we call X-centric. You take your 15-rep-max poundage and lift in 1 second and lower in 6…
That means each rep takes 7 seconds–and you should get around eight total reps. That equates to almost a full minute of tension time on the target muscle. But it’s more than that…
While the longer tension time builds sarcoplasmic size–expands the muscle energy fluid–the slow negative, or eccentric, stroke whittles microtears in the myofibrils…
That “trauma” can also trigger a different kind of growth–thickening the fibers. In addition, the repair of those tears requires a mobilization of body fat…
So you are getting a true fat-to-muscle reaction. In other words, X-centric sets breed transformation success…
We just received a pre-publication copy of a new book by Ellington Darden, Ph.D., The Bodyfat Breakthrough. In it he presents numerous before and after photos of his “subjects” who used his version of negative-accentuated training…
If you know Dr. Darden’s work (Nautilus, etc.), he is very conscious of complete muscle recovery for optimal results. So he had his trainees use only 1 set per target muscle in NA style–up to 90 seconds of tension time–TWICE a week…
Results: After only 6 weeks 25 pounds of fat gone and almost 9 pound of muscle on. That was the average of 21 men in one group–not even the best of the best. (Look for his book soon–lots on Arthur Jones, Nautilus and Mr. America Casey Viator. Good stuff.)
Here’s what Dr. Darden says about NA exercise: “I believe [negative-accentuated training] stimulates five key hormones–MGF, IL-6, IL-15, IGF-1 and GH–to start pulsating into the bloodstream and trigger physiological changes. Over the next 72 to 120 hours, with the right conditions, muscular growth occurs.”
So to address your question, if you do entire workouts with our X-centric method, do no more than TWO sets per exercise…
If you add X-centric to your current workout, do it on the last set of one or two exercises for each muscle. That’s the way we have The Ultimate Fat-to-Muscle Workout structured….
With the Fat-to-Muscle routine you use heavy pyramids, an X-centric set or two plus a few higher-rep sets. But you train each muscle directly only ONCE a week to insure max recovery, growth and fat burning.
In The X-centric Mass Workout e-book, we have a few X-centric-fusion programs that include the 4X mass method along with some heavy sets as well. But you train each muscle MORE than once a week…
One program is a very efficient direct/indirect workout with frequent hits and loads of blood flow to GROW.
Extended Offers: Get The Ultimate Fat-to-Muscle Workout PLUS X-traordinary Abs and X-treme Lean all for only $19 HERE.
The X-centric Mass Workout, with 3 complete programs and in-depth info on negative-style training is only $10 HERE.
Till next time, train hard–and smart–for BIG results.
–Steve Holman and Jonathan Lawson
The Super-Size Crash Course is our latest and most exciting e-book yet. It includes Jordon Williamson’s 18-pounds-of-muscle-in 12-weeks program plus alternate workouts (moderate-weight for older trainees). Also includes the new Progressive-Speed 4X mass method and Steve’s radical new 2-Days-On, Muscle-Up, Fat-Gone Diet. Add it to your mass-building library today. More infoGo HERE
The Power-Density Mass Workout 2.0. New chapters and workouts, including an interview with Mr. America Doug Brignole on his unique high-rep mass method–and we’ve included his complete workout with what we call Super TORQ: Only one exercise per muscle with a 50-40-30-20-10 sequence. We also outline 2 more new programs, OUR Super TORQ routine, based on Doug’s but tweaked with a few standard sets, and a Power-Density version that has Super TORQ at one workout and heavy full-range Positions-of-Flexion training at the next. Only $12, Go HERE
The 4X Mass Workout 2.0. We’ve reloaded this best-selling muscle-building e-book with the new tension-overload method, quick high-rep 3X sequences that trigger ultimate mass. How? It pushes the growth threshold into the high-end of hypertrophic tension time (60 to 90 seconds)–something most bodybuilders never get. Plus, you trigger a growth explosion with the new 9-week phase-training Itinerary that has you hitting a different 4X and tension-overload workout every 2 weeks. Change to gain BIG! ONLY $12. Go HERE
OTHER SPECIAL OFFERS…
LIMITED-TIME $14.99 to $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 Ultimate 10×10 Mass Workout
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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