Subject:
IRON MAN E-Zine: Issue #390:
Let’s Get BIG
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TRY THIS AT YOUR NEXT WORKOUT
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Let’s Get BIG
Q: Right now I’m into your idea of using a basic workout to get big, so I’m using The Basic X-traordinary X-Rep Workout [pages 28-30 in the new e-book]. I’ve been on it for three weeks, and I already feel bigger. I’m also stronger every time I train. Unreal results for workouts that take an hour. My question is, What can I do or add to that program for my slacker bodyparts? Like my shoulders desperately need extra roundness. Should I just add sets?
A: Simply adding sets to the existing delt workout is one way to go (but there’s another way that we like even better coming up). For example, the delt routine is dumbbell presses, and you pyramid the weight. Your reps should go 9, 7, 5-6, and on the last heaviest set you do X-Rep partials…
That’s the power part of the mass equation. Then you do dumbbell upright rows for a drop set. Your reps should be 10 on the first set, then immediately grab a lighter pair of dumbbells and go to failure, getting about six.
For an extra size jolt, add one set to both power and density. On the last set of your power pyramid, your reps are already low, so we suggest staying at that weight and repping out with it. That’s a fourth set for 3-4 reps.
On the DB upright rows simply do a double drop for density instead of a single. In other words, after your second set, grab a lighter set of dumbbells and immediately rep out a third time, getting four to six reps. In other words, you do three sets back to back instead of just two. So your new delt specialization routine looks like this…
Power: Dumbbell presses, 4 x 9, 7, 5, 3-4
Density: DB upright rows (double drop), 1 x 10(6)(5)
Another way to go, and probably what you should try first, is instead of adding sets to those exercises, tack on a stretch-position exercise. In the Basic X-traordinary X-Rep Workout you aren’t getting any pure stretch-overload work; adding some can give you an extra layer of growth quickly…
Remember, an animal study produced a 300 percent muscle mass increase after only one month of stretch overload as the only stimulus. [Antonio and Gonyea. Med Sci Sprts Exerc. 25:1333-45. 1993.] Amazing! So one or two sets of a stretch-position move can give your delts–or any bodypart–a significant size surge. With that strategy your delt routine will be…
Power: Dumbbell presses, 3 x 9, 7, 5-6
Density: Dumbell upright rows, 1 x 10(6)
Stretch: Incline one-arm laterals, 1-2 x 9
You can add stretch-overload work to any bodypart in the Basic X-traordinary X-Rep Workout. If you’re not sure what the stretch exercise is, go to the more extensive POF workout on pages 37-40 of that new e-book and look for the ones with the “S:” before them. Those are your pure stretch-position exercises…
For example, “S: Overhead extensions” in the triceps routine means that’s the stretch move for that muscle group. Adding those S exercises to any of the basic bodypart routines will give you a blast of new mass fast–and your workouts will still be about an hour.
Note: You can also use the Double-X Overload technique on stretch-position exercises to amplify their mass-building power. DXO is an X-Rep partial between each full rep and is explained in the new X-Rep Workout e-program, along with other X-hybrid mass techniques.
Till next time, train hard–and smart–for BIG results.
—Steve Holman and Jonathan Lawson
www.X-Rep.com
Winter-Workout Mass Plan: 1) Basic X-traordinary X-Rep Workout for two weeks, 2) the Basic Power-Density Mass Workout for two weeks, 3) a downshift week (stopping all work sets before failure), 4) the Heavy/Light 10×10 Mass Workout for 4 weeks. Those are all quick, basic mass workouts with different twists to maximize your season for size. To get all 3–The X-traordinary X-Rep Workout, The Ultimate Power-Density Mass Workout and The Ultimate 10×10 Mass Workout–at a limited-time discount price, click the covers below for more info.
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.
Latest e-book release:
•The Ultimate Power-Density Mass Workout includes the latest eye-opening data on the key muscle fibers that have the most potential for growth (it’s rewriting physiology textbooks) and the best mass-building rep tempo. See how one legendary Austrian bodybuilder used Power-Density to build dominant, dramatic muscle mass, his combo-to-grow methods included. You also get four complete, printable workouts–one that takes only about 30 minutes per session–plus X Reps, POF and more. More details.
•Eric Broser’s Power/Rep Range/Shock Workout gives you everything you need to apply his max-mass system for incredible new gains–including all 12 printable workouts and a big Q&A section. More details.
•The Ultimate 10×10 Mass Workout contains a four-days-per-week, one-ultimate-exercise-per-bodypart program and also a heavy/light version, with heavy POF alternated with a one-exercise 10×10 routine. More details.
•The Ultimate Fat-to-Muscle Workout is based on the latest metabolic research so you can get bigger and leaner fast without long, mind-numbing cardio–you’ll burn fat and build muscle 24/7 with customized mass-building weight workouts. More details.
Click on the e-books for more information:
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.
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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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