IRON MAN E-Zine: Issue #534:
The Rising-Reps Mass Method
TRY THIS AT YOUR NEXT WORKOUT
The Rising-Reps Mass Method
Q: I love the 4X mass workout. My gains have been spectacular; however, my strength has stalled. On a lot of exercises I can do 4x10, but when I add weight, I can't even get 10 on the third set, so I go back to my previous weight. I feel stuck. What can I do, switch methods? I'm hungry for more size.
A: You could move to exclusive power-bodybuilding training for a while, like the simplified 3D Power Pyramid Program, Chapter 1 in The X-traordinary Muscle-Building Workouts e-book. It's a two-way split, and you train four days a week--M-T-Th-F. Here's a sample of the delt routine you do twice a week...
Midrange: DB upright rows (pyramid), 3 x 8, 6, 3-4
Stretch: Incline one-arm laterals, 1-2 x 8-12
Contracted: Lateral raises, 1-2 x 8-12
Midrange (anterior heads): DB presses, 2 x 8-12
You may not be familiar with incline one-arm laterals, so here's Jonathan demonstrating...
Notice that the program above is all standard straight sets in the power-bodybuilding range. That will emphasize strength and myofibrillar expansion in the key 2A growth fibers, with some growth in the sarcoplasm (the endurance-component fluid in the fibers).
A solid 3-day power-oriented program we highly recommend is Jonathan's Size Surge Phase 1. He used it for 5 weeks as part of a 10-week plan--and he gained 20 pounds of muscle in that short span. [His before and after photos are at www.SizeSurgeWorkout.com.]
After five weeks of power-oriented workouts, you can go back to 4X. Remember, 4X is more of a BALANCE of power and density (endurance size), so you'll see another big rise in muscle size...
For the uninitiated, 4X has you pick a weight with which you can get 15 reps, but you only do 10; rest 30 seconds, then do 10 more. Rest 30 seconds, and hit another set of 10; rest 30 seconds and do one final set to failure. If you get 10, add weight to the exercise at your next workout...
4X is such a great way to train--for ultimate-mass gain--because it affects both the sarcoplasm and myofibrils equallya double dose of muscle growth.
Here's ANOTHER OPTION: If you want to stick to your 4X workout rather than move to a power-bodybuilding routine like the one in the XMBW or Size Surge e-books, you can use the 4X RISING-REPS method to bust through your plateau. Here's how it works...
If you get 4x10 on an exercise, at your next workout, instead of adding weight, add a rep--go for 4x11. Once you can get 11 reps on all four sets, shoot for 4x12. That will gradually build more endurance into the muscle, packing on sarcoplasmic size. Once you reach 4x12, you should be able to add weight--but now shoot for 4x10 again. It's gradual progress for major muscle-mass success...
Note: X-traordinary Muscle-Building Workouts10 complete mass programs is now only $19.99 for a limited time, as are many of our X-Rep and X-Workout e-books, including The 4X Mass Workout and Size Surge.
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)
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, 10x10 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.
Our April issue features a bodybuilder who is more than just a bodybuilderhe’s also a skydiver, bungee jumper, bull rider and anything else that gets his adrenaline spiking. Kyle Clarke is his name, and he uses his muscles for more than just flexing. Plus, we have the first excerpt from the best-selling e-book The Ultimate Mass Workout, a shoulder-shocking program from up-and-coming bodybuilder Armon Abidi, a complete kettlebell routine from Clark Bartram and answers about the science of bodybuilding from two top researchers. Find the awesome April IRON MAN on newsstands now! See the Table of Contents here for a full preview.
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