Subject:
IRON MAN E-Zine: Issue #378:
Look Bigger With NA Workouts
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TRY THIS AT YOUR NEXT WORKOUT
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Q: I’ve been using the Ultimate Fat-to-Muscle Workout, and getting fantastic results. My muscles have become more defined, so I look much bigger, yet my bodyweight is the same. I’ve read your Power-Density e-program as well, and it makes a lot of sense. My question is, Do you think the negative-accentuated fat-to-muscle method is good for Density? Maybe that’s why it’s working so well after my heavy sets.
A: The bodybuilding truism is, Lose that last 10 pounds of fat and look 20 pounds bigger. That is, a more defined physique creates the illusion of size–and that’s what you’ve done. Here are pics of Jonathan’s back, which looks much bigger in the second more ripped photo, but he actually weighs a little less…
While it sounds like you’ve added some muscle, the real key is that you’ve burned off significant fat, so you look much bigger due to new detailed muscularity.
As for your question, negative-accentuated sets are unique in that you use a lighter weight and longer tension time, as in Density, but you create more microtrauma in line with Power sets. For the uninitiated, with NA sets you raise the weight in one second and lower it in six, so you are "accentuating" the negative stroke of every rep.
The slow negatives cause muscle microtrauma, and that microtrauma triggers metabolic momentum during the muscle recovery process outside the gym.
Your body burns calories (bodyfat) as it repairs the damage over a few days–a lean-machine effect even when you’re sitting still. How great is that? Plus, that damage repair should cause a gradual size increase.
So, yes, NA sets are excellent as a Density size stimulus, plus you get a bonus Power edge. That’s one of the reasons the Ultimate Fat-to-Muscle Workout works so well at not only burning fat but also packing on mass.
Two things about NA training: It works best on big, multi-joint exercises because those are the moves that engage the most muscle fibers–like bench presses, rows and squats…
Also, we suggest doing no more than two NA sets for a bodypart at any workout, as they can produce severe muscle soreness if you overuse the technique.
That’s why in both the three-day program and the four-day program in The Ultimate Fat-to-Muscle Workout we have only one NA set for each muscle group–and most of those are on compound, or midrange, exercises. That gives you the most fat-to-muscle bang without causing you to overtrain–and you get bigger and leaner faster!
Till next time, train hard–and smart–for BIG results.
–Steve Holman and Jonathan Lawson
NEW: The new X-traordinary X-Rep Workout e-guide merges all the top X-Rep techniques and info with the latest muscle-building research into two new power-packed X-Rep workouts–the basic X program only takes about 35 minutes. It also includes a look at Arnold’s X-training tactics as well a how current Mr. Olympia contenders use them to pack on extreme muscle mass. For more info and chapter listings visit www.X-traordinaryWorkouts.com.
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This Special Report was submitted by Jonathan Lawson and Steve Holman.
The IRON MAN Training & Research Team
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