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IRON MAN E-Zine: Issue #480: Pumped to the Max: Look Big All Day Long

IRON MAN E-Zine: Issue #480:
Pumped to the Max: Look Big All Day Long


Pumped to the Max: Look Big All Day Long

Q: The 4X Mass Workout is awesome! I feel and look totally pumped all the time, and I love it. I know I’m getting bigger from every workout, but will I get stronger too [using the 4X method]?

A: The 4X Mass Workout is designed to get your muscles as big as possible as quickly as possible. It’s why a number of pro bodybuilders use it or something similar the last weeks before a contest (there’s more on that in the e-book). You will gain some strength, but that’s not the PRIMARY objective of 4X training…

The 4X mass method is a supersaturation size-building program. Use it for four to six weeks as we suggest in the workout and we guarantee you will GROW.

For those not familiar with 4X, you pick a weight with which you can crank out 15 reps, but you only do 10. Rest 30 seconds, then do 10 more, and so on until you complete four sets of 10 reps in less than FIVE MINUTES…

As we mention in the 4X Mass Workout e-book, you get a BALANCE of power and density on the first exercise, but the fatigue is fierce as you move through a bodypart workout. It rapidly turns to a major density hit for the key 2A growth fibers [the 4X e-book explains that, but you may have skipped right to the programs, which is what a lot of trainees do–they can’t wait to hit the gym with the workout.]

If you’re worried about using medium poundages instead of heavy weights, there are a few ways to incorporate power-building sets into the 4X Mass Workout. See the Q&A chapter in that e-book. One way is to do the first BIG exercise as a power pyramid instead of in 4X style.

With or without those pure power sets, 4X will give you a blast of new mass fast!

Q: I have most of your e-books, and every one of them is great. I’ve learned so much from them, and I’m gaining faster than ever. My question is that in The Ultimate Fat-to-Muscle Workout you use power sets, negative-accentuated sets and then end with high-rep sets to finish off a muscle. But in the X-centric Mass Workout you have a similar program, but you end each bodypart with 4X instead of high reps. Which way is better?

A: Neither is better–just different. Arnold used to use high-rep burnout sets. Those were a good complement to his many heavy power sets. He’d either use them on the last exercise for a muscle or do a high-rep set as the last finisher for almost every exercise. Either way you end up with a skin-stretching pump…

But 4×10, with 30 seconds of rest between sets, will blow you up big too. It’s just a different form of density for muscle immensity. Some trainees prefer ending each bodypart with 4X because you can use slightly heavier weight than with higher-rep sets–plus, 4X produces a more gradual buildup of fatigue with more volume.

With high-rep sets the muscle fatigue is immediate and intense from set 1–try a set of 20 reps to exhaustion and you’ll see what we mean. It’s a different density beast!

As you know, our mantra is change to gain, so try ending with 4X for a few weeks, then try two higher-rep sets to end each bodypart. Either should trigger a wicked growth pump and ache leaving mega-mass stimulation in its wake!

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

—Steve Holman and Jonathan Lawson

You can subscribe to this e-zine free at

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.

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