IRON MAN E-Zine: Issue #529:
Your Get-Big Fix: 10X Mass Blast
TRY THIS AT YOUR NEXT WORKOUT
Your Get-Big Fix: 10X Mass Blast
Q: Your recent experiment of using Fridays for heavy-set workouts and total-4X workouts on Monday, Tuesday and Wednesday is perfect. I’ve been missing standard style training since I started 4X, but because I’ve made such great gains, I was afraid to mix in heavy sets. Doing it every two weeks for each bodypart is an excellent solution. My question is, Couldn’t you do the reverse as well? Like do standard heavy workouts Monday, Tuesday and Wednesday, then on Friday do all-4X training?
A: If you respond well to lower-rep, standard-style heavy training, by all means that would work well (more on how you can build the biggest muscle fibers possible in a moment). You may even want to do 10×10 on Fridays for only one BIG exercise per bodypart…
For the uninitiated, 10×10 has you take a weight with which you can get 20-plus reps, but you only do 10; rest 30 seconds, then do 10 more–and so on until you complete 10 sets. The last few sets you won’t get 10 reps. If you do, you need to add weight to that exercise at your next 10×10 session.
Remember, 10×10 is almost pure density, so that would be a great sarcoplasmic-growth stimulator. The sarcoplasm is the energy-substrate fluid in a muscle fiber. So 10×10 a good balance to the heavy, straight-set work at your other heavy workouts, which primarily grow the myofibrils (actin-myosin pairings) inside a muscle fiber. (Training both can conceivably double your muscle growth!)
Here’s how the split would look…
Monday (Heavy): Chest, Back, Abs
Tuesday (Heavy): Legs
Wednesday (Heavy): Delts, Arms
Friday (10×10): Chest, Back, Abs
Monday (Heavy): Delts, Arms
Tuesday (10×10): Legs
Wednesday (Heavy): Chest, Back, Abs
Friday (10×10): Delts, Arms
Also, for 10×10 you only do ONE exercise per bodypart–so that means you’re done with a muscle in about 10 minutes. For example, bench presses for chest, pulldowns for lats, bent-over rows for midback, rack high pulls for delts–these are like wide-grip upright rows, but you use some momentum to get the bar up to your lower chest…
To repeat, 10×10 sequences emphasize SARCOPLASMIC growth in the fast-twitch type 2A fibers, the dominant type in the biggest bodybuilders. And it works, big time. Here’s what renowned bodybuilding and Olympic strength coach Charles Poliquin says about it…
“To say [10×10] adds muscle fast is an understatement. Gains of 10 pounds or more in six weeks are not uncommon, even in experienced lifters!”
The reason it works so amazingly well is because almost every trainee uses a power-training style ON EVERY WORK SET. They think that strength equals size. It does, but only to a degree. It primarily hypertrophies the MYOFIBRILS in the 2As. However, it’s the sarcoplasm that creates additional, if not the most, massfull, round muscle structures. If you’re training exclusively with standard-style workouts–8-10 reps, longer rests–you’re missing out BIG.
Take 10×10 for a test drive and your mass gains will come alive.
Note: We just added The 10×10 Mass Workout e-book to our limited-time $19.99 offers. It includes a heavy/light program with standard Positions-of-Flexion training on heavy day and 10×10 on only one exercise at the light workout.
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)
9) The Ultimate Power-Density Mass Workout
10) The X-traordinary Size Surge 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
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.
Help us build the IRON MAN Research Team Tell a friend! If you know someone who would benefit from Supplement Updates, Diet Tips and Freebies, forward them this e-zine or tell them to visit us at
http://www.ironmanmagazine.com and click on FREE Training Newsletter.
*We DO NOT sell any subscriber e-mail addresses.
All Content (c) Copyright 2011 IRON MAN Magazine
All Rights Reserved