To Top

IRON MAN E-Zine: Issue #458: No B.S.: Big Arms In 1 Week

IRON MAN E-Zine: Issue #458:
No B.S.: Big Arms In 1 Week


No B.S.: Big Arms In 1 Week

Q: You said in your last e-zine that an [X-centric Mass Workout] user reported a full half-inch gain in arm mass after only one week. Muscles can’t grow that fast. Sounds like B.S. to me.

A: Not B.S. at all. It’s completely possible and did happen, as our X-Rep trainee reported. As we mentioned in a previous e-zine, X-centric-style training that emphasizes the negative stroke triggers much more muscle trauma than standard sets. That excess trauma can result in inflammation…

Now inflammation isn’t muscle fiber hypertrophy per se; however, it will make your arms–or any bodypart for that matter–appear larger because they are. It’s due to swelling from fluid that promotes healing and recovery from the X-centric fiber trauma. The point is that the muscle is swollen to larger proportions than normal…

That inflammation will subside, but as you continue to use and adapt to X-centric training, your body will generate significant increases in fiber size to protect itself from further traumatic assaults. So solid muscle growth does eventually occur.

In the X-centric Mass Workout e-book we discuss how Arthur Jones, the creator of Nautilus machines and the father of high-intensity training, added a full inch to his arms in only 2 weeks with negative-style workouts–and he was almost 60 years old at the time. X-centric training works–at first for quick temporary size gains which eventually return as impressive solid mass results.

Q: Do you know a good workout that I can use to add size to my triceps without aggravating elbow tendonitis? I’m over 50 and my elbow is really causing me problems.

A: Join the club. Steve, at age 50, has been battling minor elbow tendonitis in his left arm, more on the inner elbow. That’s known as golfer’s elbow (even though he doesn’t play golf). Pain on the outer elbow is commonly known as tennis elbow.

You’ll have to experiment to find exercises that don’t aggravate it. Steve found that bench presses were his prime elbow antagonist; however, he can do declines. So he starts triceps with decline close-grip bench presses.

Lying extensions with a bar can aggravate the elbow as well. But Steve has found that he can do them with dumbbells held using a parallel grip. Dumbbells allow more freedom of movement–no elbow restriction.

Cable pushouts, facing away from a high cable in a lunge position with rope in hands (see photo below), simulate overhead extensions for stretch-position work. Those don’t aggravate his elbow like overhead barbell or dumbbell extensions.

Like Steve, you’ll have to find the exercises that don’t irritate your elbow. Then build your triceps routine around those. X-centric-style (NA) sets can help too because you lower in 6 seconds and raise in 1. Those can trigger growth promoting trauma without excessive poundages and joint stress.

Here’s the triceps routine we’re using now…

Decline close-grip bench presses, 3 x 10, 8, 6
Lying dumbbell extensions, 2 x 10, 7 NA
Cable pushouts (drop), 1 x 10(6)
V-bar pushdowns supersetted with Bench dips, 2 x 8-10

One last point: Before we go to the first exercise, we do 10-15 light reps on cable pushdowns and pushouts to lube the elbow joints. (Note: There are more arm-training tips, tricks and workouts in the X-traordinary Arms e-book.)

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

—Steve Holman and Jonathan Lawson

You can subscribe to this e-zine free at


1) X-Rep Mass Workout Offer: Our 2 BIG best-selling X-Rep e-books–The new X-traordinary X-Rep Workout and Beyond X-Rep Muscle Building. You save $20. For more info, click here.

2) Triple-Shred Discount Fat-Loss Offer: Get our rip-up-for-summer fat-to-muscle e-books, X-treme Lean, X-traordinary Abs and The Fat-to-Muscle Workout. You save up to $35. For more info, click 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.

*We DO NOT sell any subscriber e-mail addresses.


Visit the Home Gym Warehouse online store for the latest books, videos and equipment specials at

All Content (c) Copyright 2010 IRON MAN Magazine
All Rights Reserved

Instantized Creatine- Gains In Bulk

You must be logged in to post a comment Login

Leave a Reply

More in E-zine

  • Ezine 918: Pain-to-gain

    Subject: IRON MAN E-Zine: Issue #918: Pain-to-gain exercise change (build more muscle size) Q: I’m a big fan of Position-of-Flexion mass training....

    Steve Holman and Jonathan LawsonDecember 19, 2014
  • Ezine #905: Rhythm Method for More Muscle Hypertrophy

    I've been doing mostly compound exercises with X-centric on the first set, two standard sets, and speed on the last one....

    Steve Holman and Jonathan LawsonNovember 13, 2014
  • Ezine #902: Heavy/Light, X-centric Sets and Muscle Hypertrophy

    I really like X-centric sets . Great muscle feel and pump. I'm getting ready...

    Steve Holman and Jonathan LawsonOctober 20, 2014
  • Ezine #897: Speed Muscle Growth

    Q: I tried DP 4X on my big midrange exercise with a speed drop set after the last one. Wow, what...

    Iron Man MagazineOctober 3, 2014
  • Ezine #879: No-Cardio Fat Loss

    Q: I read that you guys got super ripped without doing any cardio. I also saw that Arnold did no cardio...

    Steve Holman and Jonathan LawsonSeptember 3, 2014
  • Slight Volume Uptick to Get Big Quick

    I have found that your change-to-gain method works. I have put on five pounds in the past month, but I know...

    Steve Holman and Jonathan LawsonAugust 29, 2014
  • Best Muscle-Growth Method for You

    Q: I just started using the 4X methods. Great stuff. Loving the pumps, but I'm wondering if 4X is better for...

    Iron Man MagazineAugust 15, 2014
  • Light the Iso-TORQ Fuse to Get Huge

    When I use regular TORQ (30-20-15) on isolation exercises like leg extensions, can I add weight each set?

    Steve Holman and Jonathan LawsonAugust 11, 2014
  • One Intra-Set Change to Jack Up Muscle Gains

    Q: I love 4X because it's 10 reps per set. I get the "hypertrophic tension time" of more than 40 seconds...

    Steve Holman and Jonathan LawsonJuly 31, 2014