IRON MAN E-Zine: Issue #597:
Power-ize Your Muscle Size: Workouts That Work, Big Time
TRY THIS AT YOUR NEXT WORKOUT
Power-ize Your Muscle Size: Workouts That Work, Big Time
Q: I like the idea of alternating four weeks of heavy training and four weeks of 4X moderate-weight workouts with the Size Surge program [from a past e-zine]. But right now I’d like to get really strong for a couple of months. I know Arnold used a power-bodybuilding strategy in the early winter to get strong with some extra size. What type of workout should I follow? Will one of yours work for that?
A: We talked about Jonathan’s Size Surge a few e-zines back. He gained 20 pounds of muscle in 10 weeks (his before and after pics and results list are at SizeSurgeWorkout.com), but there are another couple of power programs–from a brand-new e-book by drug-free pro bodybuilder Dave Goodin. We’ll get to those in a moment. First a quick Size Surge review…
The SS Phase 1 is ideal for a number of size-and-strength-building reasons. You do only two basic exercises per bodypart, two all-out heavy sets per exercise (after warmups). For example, for back it’s pulldowns and bent-over rows; for quads it’s squats and extensions. You train Monday, Wednesday and Friday. Solid strength building with a muscle-size side effect–but there’s another reason it works so well…
We call it the First-T-Burst-Training effect. Research shows that doing a big move like squats or deadlifts first in your workout has significant anabolic effects on the muscles you train after due to a testosterone surge. In a recent study, researchers found that training arms after legs produced significantly more arm size than training arms alone. (Appl Physiol and Occup Physiol. Feb 16–E-pub ahead of print)
Every workout in the three-days-per-week Size Surge Phase 1 program has either squats or deads as the leadoff size exercise, which will boost the mass gains of the bodyparts you train after. It’s a T-infused blood bath that spikes the size increase…
Now if you’re looking for something more POWERLIFTING oriented, Dave Goodin’s NEW e-book, The Texas Shredder Mass Workout, contains his complete power program. Dave is not only a drug-free IFBB pro bodybuilder at age 52, but he is also an accomplished powerlifter, having won four Texas state titles and a drug-free national championship. (He also has a masters degree in exercise physiology.)
He knows his stuff. That’s him pictured above doing rack deads, and here’s the cover of his new e-book that we’re featuring at X-Workouts.com…
His powerlifting program, outlined in Chapter 5, is three days per week. With it you stress one of the powerlifts each day–squats on Monday, bench press on Wednesday and deadlifts on Friday. (Notice the First-T-Burst strategy on Mondays and Fridays.)
He includes basic support exercises and some bodybuilding moves too, so you still train all of your muscle groups–nothing is neglected (he is a bodybuilder, after all, first and foremost).
We highly recommend that program to power-ize your muscle size. Dave’s new e-book also contains all of his bodybuilding diet, training and motivation secrets. There’s a big Q&A section on everything from warmups to rep speed to cardio to ab etching. Plus, the e-book has many more complete programs…
For example, his four-days-per-week Muscle-Detail Workout is his in-season training–the program he used to win his pro card. It, like everything in Shredder Mass e-book, adheres to Dave’s KEEP-IT-SIMPLE muscle-and-power-building philosophy.
Oh, and there’s also an ALTERNATE off-season workout Dave prefers when he’s not focusing on powerlifting. It’s three days per week, but with less strength-building emphasis–more of a POWER-BODYBUILDING program, but still three days per week. Arnold would approve, as it’s very similar to what the Oak used in the winter to get strong and huge…
Note: For a limited time you can get The Texas Shredder Mass Workout e-book for the introductory price of only $19.99. The price will go up to its original retail value in a few days, so order your copy today.
Till next time, train hard–and smart–for BIG results.
–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)
12) Eric 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
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