IRON MAN E-Zine: Issue #545:
Scientific Training: Look Like a Bodybuilder
TRY THIS AT YOUR NEXT WORKOUT
Scientific Training: Look Like a Bodybuilder
Q: After being involved in weight training for many years, and after working with many people as their instructor at home and at gyms, I think that the main reason, and by far the most important one, that lifters get big and strong is mainly because of their own personal genetics. How they train does not make much difference. High reps, low reps, whatever. If they put forth even a little amount of effort, they get big. Of course, drugs help immensely, but the actual type of training system they use is of little consequence, as long as it’s reasonably sound. I built 22-inch arms without drugs, and I performed a standing press with 400 pounds. I honestly do not believe it was because I trained scientifically. I did train hard, but it was because of my genetics that I gained so well and got so strong.
A: You are correct, but most trainees who are genetically gifted probably aren't reading this. That's too bad because by experimenting with science-based training, most of them could be so much better; however, because they gain easily, they think they are doing things right and they keep plugging away with mediocre methods and never reach their full potential.
It's the genetically average and the genetically challenged, or hardgainers, who are not satisfied with their progress--because it sucks. They are the ones who need scientific training to get that bodybuilder look (more on that in a moment)...
As you said, if you have GOOD genetics, you can gain on just about any training system--and drugs amplify that ability immensely. That explains the big, strong guys at the gym who obviously don't have a clue about proper training.
Then there are those who have GOOD genetics AND who train scientifically--to max out myofibrillar (actin-myosin strands for power) as well as sarcoplasmic (endurance fluid) size. They have the potential to become a top pro bodybuilder--like Jay Cutler...
Jay was massive even as a teenager--but as he competed more and more, bodybuilding insiders said he was blocky and would never be a top pro. But Jay is smart. He refined his training, using higher-rep sets, partials (X Reps), drop sets and short rests between sets--similar to 4X training--to retool his physique and eventually become Mr. Olympia.
In other words, a more scientific training approach took Cutler's physique from good to great. If he'd just kept hammering away at just trying to get stronger, he would not be Mr. Olympia. (For more on Jay's training, see Chapter 5: Mr. O's Wild X-O Workouts in the X-Rep Update #1 e-book.)
So what about those with AVERAGE genetics, which is most trainees? For them scientific training is CRITICAL to making their best gains and getting a bodybuilder look as quickly as possible (hopefully before they quit in frustration). Steve is a good example...
He trained with typical power-style workouts for years--standard eight-rep sets, 2 minutes between. Like many, he believed getting stronger was the key to getting bigger--but he didn't get a bodybuilder look until he developed Positions of Flexion, a full-range training protocol for each bodypart that built bigger, fuller muscles with more sarcoplasmic expansion...
For those not familiar, POF usually uses 3 exercises for a muscle to train it through its midrange, stretch and contracted positions. The easiest bodypart to understand and apply it to is triceps...
You use an overhead move for STRETCH, a unique mass stimulus (an animal study achieved a 300 percent muscle mass increase with only one month of stretch-overload training; truly amazing); lying press or extension away from the body for MIDRANGE; and a pushdown or kickback move for CONTRACTED continuous tension and occlusion, or blood-flow blockage.
Training the different angles for full-range work builds a more complete, fuller muscle--and he was getting more sarcoplasmic expansion due to occlusion on the contracted-position exercise. That's why an early version of POF was Steve's key to winning his first bodybuilding contest when he was in his early 20s; however, he only weighed 165. He still had a lot to learn...
Today, after applying more scientific principles such as combining myofibrillar training and sacroplasmic-expansion workouts--4X training, X Reps and so on--he has leapfrogged his piss-poor genetics to a degree, and he weighs right at 200 pounds in his leanest condition...
So for those who have average or below-average genetics, scientific training is critically important if you want to achieve a bodybuilder-esque physique--full, round muscles; V-taper; broader shoulders; delineated chest; and so on. You may not win the Mr. Olympia, but you will get wide-eyed stares at the beach, lake or wherever your shirt comes off. And you could become one of the best-built guys at your gym faster than you thought possible.
Note: For more on Positions-of-Flexion mass training, see the 3D Muscle Building e-book. It's the official POF e-manual--and it's only $19.99 for a limited time. The 4X Mass Workout is also only $19.99.
Till next time, train hard--and smart--for BIG results.
--Steve Holman and Jonathan Lawson
NEW YEAR WORKOUTS--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)
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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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