IRON MAN E-Zine: Issue #540:
Ultimate Mass Secret: Power-Plus Workouts
TRY THIS AT YOUR NEXT WORKOUT
Ultimate Mass Secret: Power-Plus Workouts
Q: I’ve been using 4X training for six weeks, and I’m amazed. I gained four pounds of muscle after being stuck at 195 bodyweight for a year. But now I’m craving some heavy power training. How long do you think I should stay on a pure-power routine? I don’t want to lose any of the mass gains I’ve made so far.
A: As we’ve mentioned in many of our e-books, most trainees are doing all of their sets in the power range. They think that eight reps will provide both myofibrillar (power) and sarcoplasmic (endurance) size, but their sets are only lasting about 20 seconds. That short time under tension will mostly affect the myofibrils without full sarcoplasmic expansion.
That explains why you were stuck for so long and then had a major growth spurt when you went to the 4X method. You finally began training to SIGNIFICANTLY increase the sarcoplasmic endurance fluid in your muscle fibers due to the short rests with 4X. (Note: With 4X you take a weight with which you can get 15, but you do 10; rest 30 seconds, then do it again, and so on until you do four sets. If you get 10 on the last set, add weight to that exercise at your next workout.)
From what we’ve noticed, that fluid expansion can diminish quickly if you aren’t training to at least maintain it. So when you go power, we suggest the Arnold method–a high-rep set or two at the end of your power sets. For example, if you’re using the 3D POF Power Pyramid program from The X-traordinary Muscle-Building Workouts e-book, you could do this on incline presses…
Midrange: Incline presses, 3 x 8, 6, 3-4; 1 x 15-20
If your upper chest is a particularly stubborn area, we also suggest doing the isolation exercise as a drop set…
Contracted & Stretch: Incline cable flyes, 1 x 8(6)
That 3D POF Power Pyramid program is a four-days-per-week routine–M-T-Th-F. You split the body two ways, using Workout 1 on Monday and Thursday and Workout 2 on Tuesday and Friday. It’s full-range POF–usually 3 exercises–for each muscle group…
A great THREE-days-per-week power program is Jonathan’s Size Surge Phase 1. It’s M-W-F, but the split is unique and very effective. You do only one or two key exercises per bodypart (Jonathan’s before and after photos are at www.SizeSurgeWorkout.com)…
Monday: Legs, chest, back, shoulders
Wednesday: Deadlifts, calves, arms, abs
Friday: Legs, chest, back, shoulders
Once again, we suggest adding a high-rep set to the big exercises and doing the more isolated move as a drop set–at least on stubborn bodyparts.
You could go all power without any specific sarcoplasmic-stimulating sets for four weeks without a MAJOR reduction in sarcoplasmic size–IF you keep the first set of your pyramid at 8 to 9 reps, which does affect the sarcoplasm to a degree when you use one-second positives and three-second negatives on every rep (30 seconds per set).
Johnnie Jackson, pro bodybuilder and powerlifting competitor, has said that when he trains exclusively with LOW reps, his muscle size begins to DECREASE. Not good if you’re after ultimate muscle mass…
That’s why we always advise that you don’t do exclusive low-rep power training for very long before you inject some methods for density to up your muscle immensity.
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, 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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