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IRON MAN E-Zine: Issue #580: More Muscle: Girls Want to Squeeze You, Guys Want to Be You

IRON MAN E-Zine: Issue #580:
More Muscle: Girls Want to Squeeze You, Guys Want to Be You


More Muscle: Girls Want to Squeeze You, Guys Want to Be You

Q: I’ve been using an NA [negative-accentuated, or X-centric] set as the last one on many of my 4X sequences. I have to reduce the weight [for NA], which really does a number on my head. My poundages for 4X are already moderate by necessity, so going even lower makes me think I’m not building size as fast as possible. To be honest, I have been getting bigger and more defined with 4X training and NA–girls have been noticing me more and even guys have commented at the gym. My question is, Is there any way to use heavier weights? I’m sure it would speed things up even more.

A: We’re trying to understand: You say you’re getting excellent results–and girls and guys are noticing–but your mind can’t cope with the fact that your muscles are starting to pop with moderate poundages? Yikes. Talk about being brainwashed by the often misinformed muscle media…

We hear you, though. We’ve had to re-adjust our thinking. The reality: Moderate weights and short rests between sets can do tremendous things for both size and leanness–as you’re finding out. Those X-centric sets are giving you a longer tension time–almost 50 seconds, with one-second positive and six-second negatives on every rep. That means you’re expanding the sarcoplasm (muscle-fiber energy fluid) AND slowing the negative provides trauma to the myofibrillar strands for growth there…

As we often say, when you can do both, you get a double dose of muscle growth!

Now if you want to use more weight–and get a bit more trauma in the myofibrils, the solution is simple: Do a 3X sequence first. Take a weight with which you can get 13 reps, but you only do 10; rest 30 to 40 seconds, then do 10 more, and so on until you complete three sets. If you get 10 reps on your last ALL-OUT set, #3, add weight to the exercise at your next workout.

You’ll be able to use a tad more weight on this 3X sequence than a 4X–but you’re still going to do a fourth set. Do set number four NA, or X-centric, style–that is one second on each positive stroke and six seconds on each negative–up in one, down in six on an incline press for example. But before you hit it, rest a FULL MINUTE beforehand…

The extra rest between your 3X sequence and NA (X-centric) fourth set will allow your muscular energy systems to regenerate so you can keep the poundage the same–or maybe even add to it. You’ll feel stronger, and the added myofibrillar trauma can help you get bigger and leaner. You read that right: NA sets enhance FAT BURNING–your metabolism is jacked as it repairs the minor muscle tears, so you burn blubber 24/7…

Understand that a heavier NA set is added stress, so keep it to one per bodypart for best mass-building success. That will get you leaner with more mass fast, which means gals will want to squeeze you, and guys will want to be you…

Till next time, train hard–and smart–for BIG results.

Note: The X-centric Mass Workout and The 4X Mass Workout e-books are only $19.99 each. Check them out at

–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) Erick 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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