IRON MAN E-Zine: Issue #578:
One Simple Change for New Mass Gains
TRY THIS AT YOUR NEXT WORKOUT
One Simple Change for New Mass Gains
Q: I love 4X training. It’s gotten me bigger than I’ve ever been, but my gains have leveled off. I’m thinking about doing the last set in stage style for more intensity. Do you think that will work? Any tips if I try it?
A: We love experimentation. It can make good gains great, so we say try it on for SIZE…
Let’s start by explaining 4X for those not familiar: You pick a weight with which you can get 15 reps, but you only do 10; rest 30 to 45 seconds, then do 10 more–and so on until you complete four sets. If you get 10 reps on your last set, you add weight to that exercise at your next workout….
Now to do a stage set on your fourth set, you will have to reduce the weight somewhat. We introduced that tactic in Beyond X-Rep Muscle Building. Here’s the description for Smith-machine incline presses from that e-book…
“Unhook the safety catches and then lower the bar to about an inch above your upper chest. From there you drive it back up, but only to just slightly higher than the midpoint of the stroke. When you reach that point, lower back to the semi-streched position, and so on, doing low-range partials till you can’t stand the burn. You’re essentially doing piston-like exaggerated X Reps right off the bat…
“When you can’t do another exaggerated X Repyou should get about 10 of those lowdown partials–get the bar to lockout, with help from your partner. Now you do the top stage of the stroke. First, squeeze your pecs hard, contracting them in the lockout position, then lower through about the top one-third of the movement. Blast back to the top and squeeze your pecs again.”
You continue with those top-end partials till failure. You’ll probably get five to eight of those, depending on the exercise. And as we mention in the Beyond X-Rep e-book, stage sets will NOT work on all exercises. For those you could use standard end-of-set X Reps on that fourth set of your 4X sequence, or one of the other X-hybrid tactics from Beyond X.
As we’ve said, the last set of a 4X sequence is a great place for other change-to-gain tactics. For example, you could reduce the weight and instead of Stage do an X-centric set–that is, negative-accentuated training. With NA you do one second on the positive stroke and six seconds on the negative stroke. That’s a great way to get both a longer tension time (around 50 seconds if you do 7 reps) and more growth-inducing trauma from the negative emphasis (it’s one of our favorite Fat-to-Muscle tactics as well).
You can use just about any mass tactic on set number four–Stage, X-centric, even supersets, drop sets and more. Take your pick to get BIG quick.
Till next time, train hard–and smart–for BIG results.
Note: The Beyond X-Rep Muscle Building e-book is only $19.95. It contains X-Rep info as well as X-hybrid techniques like X Fade, Stage Sets and X/Pause training. There’s also a bonus chapter on Mr. Olympia Ronnie Coleman’s workout, analyzed from an X-Rep perspective. The X-centric Mass Workout is also only $19.99.
–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 LeanFat-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 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