Subject:
IRON MAN E-Zine: Issue #512:
2 Ways for BIG Muscle Gains
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TRY THIS AT YOUR NEXT WORKOUT
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2 Ways for BIG Muscle Gains
Q: In the last e-zine you mentioned that adding sets to a 4X to make it 6X or higher emphasizes density with less power. Wouldn’t that be a good way to grow the endurance-oriented muscles like abs, calves and forearms? Even quads?
A: That’s a good observation. Some muscles are much more endurance oriented and require a distinct density emphasis to grow as opposed to power. Exclusive low-rep power training doesn’t do much for forearm or calf size in most trainees.
So adding sets to a 4X sequence can help increase the density quotient. Try a 6×10 sequence for calves, abs and forearms. On each set of the sequence you’ll feel the density load increasing exponentially due to the short rests…
You’ll pick a weight with which you can get about 18 reps, but only do 10; rest for 30 seconds, then do 10 more–and so on until you complete 6 sets. If you get 10 on your last set, add a small amount of weight to that exercise at your next workout.
Or you can use a standard 4X sequence for those density-oriented bodyparts, but with higher reps on each set. For example, instead of 4×10, do 4×12 or 4×15 for calves, forearms and abs.
For more on 4X training, see The X-traordinary 4X Mass Workout.
Q: I love Positions of Flexion. I’ve gained about 10 pounds since I started using it, but one problem I have is biceps. I just don’t feel the last exercise for contraction, concentration curls. I’ve tried them Arnold style, with my arm hanging free, and I’ve also tried them seated with my arm against my inner thigh. is there another exercise I can use?
A: We usually suggest spider curls, which are basically preacher curls on the vertical side of the bench…
Unlike the slanted side of the bench, the vertical side keeps tension on your biceps throughout the stroke and allows for a hard flex-squeeze at the top of each rep for a cramping contraction.
However, a lot of trainees have trouble feeling those as well, so another option you can try is facedown one-arm curls on an incline bench.
Work one arm for around 10 reps, then switch to the other arm. If you’re using the 4X method, you would do your right arm, then left, then right, etc. with no rest until you complete four sets for each arm. Notice that when you work your right arm, your left arm is resting and vice versa, so keep moving.
It’s a great peaking exercise for bigger, better bi’s. [Note: For more on biceps and triceps training tips and workouts, see the X-traordinary Arms e-book, now only $19.99 for a limited time.]
Till next time, train hard–and smart–for BIG results.
—Steve Holman and Jonathan Lawson
www.X-Rep.com
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To follow the ITRC training program in “Train, Eat, Grow,” get a copy of the latest issue of IRON MAN.
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This Special Report was submitted by Jonathan Lawson and Steve Holman.
The IRON MAN Training & Research Team
www.ironmanmagazine.com
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