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IRON MAN E-Zine: Issue #479: Your 3-Week Mass Jack–Get Big Bursts of Muscle Size Fast

IRON MAN E-Zine: Issue #479:
Your 3-Week Mass Jack–Get Big Bursts of Muscle Size Fast


Your 3-Week Mass Jack–Get Big Bursts of Muscle Size Fast

Q: Being drug-free, I was very interested in the advice from Bodybuilder X [in The 4X Mass Workout]. Considering that he has trained with a lot of pros while he was using drugs and he has also trained drug-free, his advice is priceless. For drug-free guys he says he likes 3 weeks of high-intensity-style power training alternated with 3 weeks of lower-intensity, slightly higher-volume workouts [similar to the 4X Mass Workout]. What do you think about this: 3 weeks of total-10×10 training, followed by 3 weeks of total-4X workouts, followed by 3 weeks of the Power Pyramid [a straight-set lower-rep Positions-of-Flexion workout listed in The X-traordinary Muscle-Building Workouts e-book]?

A: That looks like a great mass-building, progress-yielding progression. You shift gears every 3 weeks for plenty of muscle-stimulation tweaks…

10×10 for the first 3 weeks gives you PURE DENSITY training so you totally blitz that side of the key 2A mass fibers. Your muscle pumps will be outrageous, but three weeks is about right to get the most from that style of training. Plus, that’s when you’ll start getting bored doing 10 sets of one exercise for each muscle (even though with 30 seconds between sets it only takes about 10 minutes to completely thrash a bodypart).

The next 3 weeks is total-4X workouts, which gives you a mix of POWER AND DENSITY. Only the last set of each 4-set sequence is to all-out exhaustion–much like 10×10. But you use heavier weights than on 10×10. That’s because you only do 4 sets. You also do more than one exercise per bodypart, so you get new mass stimulation. Fewer sets on more exercises gives you a power edge, a multi-angled mass-building attack and a unique deep muscle burn.

For the last 3 weeks you use multi-angular Positions of Flexion–the Power Pyramid from the XMBW e-book. That shifts your muscles into PURE-POWER mode with only minor density edges. That will satisfy your craving for heavier poundages and build new neuromuscular efficiency–which will give your muscles more punch if you cycle back to 10×10 again for another 3-week pure-density blast.

We haven’t tried it, but on paper your 9-week workout stack should be an incredibly effective mass jack. Prepare to grow!

Q: I notice that you guys always work abs with a leg-raise exercise first. Why don’t you ever do crunches first to really burn out the abs? Aren’t crunches best?

A: Incline leg raises train the entire rectus abdominis with help from the hip flexors. In other words, leg-raise moves are the big compound exercises for abs. Even though there is an emphasis on the so-called lower abs, the entire muscle gets hit with muscle teamwork (synergy).

So incline leg raises are to abs what squats are to quads–the big midange move. Crunches are more isolated, like leg extensions for quads–the contracted-position move. Therefore crunches are best used to finish off the abs with tension and occlusion, or blood-flow blockage.

You can train crunches first every so often, but keep in mind that it’s pre-exhaustion. Once again, think about what happens when you train leg extensions first right before squats. It can be good for a few workouts, but your quads are generating much less force on the main exercise, squats, because they are prefatigued.

So most of the time keep kneeups first for your best ab-etching burst.

Note: For quick, effective, full-range ab routines as well as ab-muscle analysis, diet tips and the top-9 ab myths, see the X-traordinary Abs e-book.

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

—Steve Holman and Jonathan Lawson

You can subscribe to this e-zine free at

Latest release: The 4X Mass Workout—Fast 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

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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