IRON MAN E-Zine: Issue #622:
Size-Building, Fat-Blasting Finisher
TRY THIS AT YOUR NEXT WORKOUT
Size-Building, Fat-Blasting Finisher
Q: I like the 4-days-per-week Ultimate Fat-to-Muscle Workout. I got that e-book after reading the last e-zine. Instead of high reps on the last isolation exercise, can I do a 4X sequence instead? That method is fantastic for mass.
Midrange: Lying extensions, 2 x 9, 7; 1 x 7NA
Stretch: Overhead extensions, 1 x 7-9; 1 x 7NA
Contracted: Pushdowns, 2 x 15-20
So your last exercise would switch to this…
Contracted: Pushdowns (4X), 4 x 10
For the uninitiated, 4X is taking a weight with which you can get 15 reps, but you only do 10; rest 30 seconds, then do 10 more–and so on until you complete 4 sets. If you get 10 on the last set, add weight to that exercise at your next workout or go for 4×11.
The short rests between sets will get the target muscle burning and the growth hormone churning—and that leads to major fat burning from the GH surge. It also does great things for muscle mass via sarcoplasmic expansion.
You could also use a couple of drop sets instead of 4X. That would be a set of 10 reps to failure, reduce the weight and immediately go to failure again. Rest for 1 1/2 minutes, then do another drop set. Two weight reductions would be a double-drop for even more muscle burn–like this….
Contracted: Pushdowns (double drop), 2 x 10(7)(4)
So with the Fat-to-Muscle routine, or something similar you can devise, you are attacking multiple muscle-building as well as fat-burning pathways: 1) testosterone release with the power pyramid, 2) fiber trauma with Negative Accentuated, or X-centric, sets for fat burning during the repair process outside the gym (six-second negatives on every rep), 3) GH release via muscle burn on the high reps, 4X or drop sets on the last exercise.
With that 3-way approach and X-treme Lean nutrition principles you’ll grow bigger and more ripped after every workout…
Till next time, train hard–and smart–for BIG results.
Note: The Ultimate Fat-to-Muscle Workout e-book is now only $19.99, and our fat-burning nutrition guide with diets and training, X-treme Lean, is also only $9.99 (less than 10 bucks). Get them separately or in combination with X-traordinary Abs and save money at the X-Shop.
–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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