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Unique Move to Blow Up Your Delts Big Time

In the Pre-Ex 3X Mass Workout you suggest lateral raises followed by presses to start delts? I have an injured shoulder, so presses are out. Dumbbell upright rows are okay, but I have a hard time really feeling them. Are rack high pulls okay as the compound exercise?

IRON MAN E-Zine: Issue #673:
Unique Move to Blow Up Your Delts Big Time


Unique Move to Blow Up Your Delts Big Time

Q: In the Pre-Ex 3X Mass Workout you suggest lateral raises followed by presses to start delts? I have an injured shoulder, so presses are out. Dumbbell upright rows are okay, but I have a hard time really feeling them. Are rack high pulls okay as the compound exercise?

A: Rack high pulls are good, but the tension tends to fall off the delts at the bottom of the stroke. Still give them a try and see if your delts blow up big and round the way they should with a pre-ex sequence.

Another option is in the Q&A section of the Pre-Ex 3X Mass Workout. You either missed it or you got so motivated when you got to the pre-ex routine that you hit the gym without reading that last chapter. The answer is low W presses…

We got this one from Matt Christianer, a physique star who was featured in IRON MAN magazine recently. The photos of him above are pretty self-explanatory–and you’ll feel these in your entire shoulder complex.

Because of the unique angle, you can probably do your W press with the same dumbbells you use for the preliminary laterals. After your last rep on laterals, lower the weight to your thighs, take a breath, then clean them up into position. Immediately start pressing–out and slightly up.

You’ll feel your shoulders working in a unique way–and the burn will kick in after the first few reps. Keep driving them out till you get your rep count–usually 10 on most pre-ex supersets…

After your Pre-Ex 3X sequence of laterals and W presses, rest for a minute or so, then move to the stretch-position exercise for delts to complete the full-range Positions-of-Flexion chain–either one-arm cable laterals or incline one-arm laterals.

You can do a standard 4X sequence or the heavier 5(5) Rest/Pause sequence we outlined for stretch moves in a previous e-zine and in the pre-ex e-book. Your shoulders should be big, round and full–and it only takes about 10 minutes. We like to end with a 4X sequence of bent-over laterals for the rear heads.

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

Note: The new Pre-Ex 3X e-book is at a low-intro price. Get your copy today and save at It contains 3 complete programs along with how to integrate Rest/Pause 4X and Drop Set 4X–plus you get the Ultimate Mass-Building Split.

–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 Lean—Fat-Burning and Nutrition Guide (with training too)

9) The Ultimate Power-Density Mass Workout

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11) The Ultimate 10×10 Mass Workout

12) Eric Broser’s FD/FS Mass-Shock Workout

Latest release: The Pre-Ex 3X Mass Workout—Plus Drop-Set 4X, Rest/Pause 4X and the Perfect Mass-Building Split. Merges the pre-exhaustion muscle-size method with 4X style mass training. 3 complete programs, including modified Pre-Ex 3X, no supersets required. Also, how Mike Mentzer used pre-ex and how you can alter it to get massive gains without anabolic steroids or overtraining–just BIG gaining.

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.

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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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