Subject:
IRON MAN E-Zine: Issue #538:
Mixed Mass Training for Super Huge Results
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TRY THIS AT YOUR NEXT WORKOUT
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Mixed Mass Training for Super Huge Results
Q: I know you say that 4X training is a balance of both power and density, but I like separating the two. I like doing some standard heavy straight sets with longer rests, and I also like doing 4X for the same bodypart at the same workout. Do I need more rest days for a muscle after I slam it like that? Do you have a workout that mixes 4X and power sets? I really think this is the way to get super huge.
A: Believing in a training program is half the battle. With the right mindset you can make some of the best and fastest mass gains of your life–provided you’re training all of the hypertrophic constituents correctly…
Mixing 4X sequences with standard heavy sets in one workout can give you some incredible size gains. That’s because you’ll be attacking both "sides" of the key 2A growth fibers–increasing and growing the myofibrils (actin-myosin strands) and expanding the sarcoplasm (endurance fluid).
You can create your own "mixed" program or try The Ultimate Power-Density Mass Workout (pages 25-28 in that e-book). That gives you full-range Positions-of-Flexion training for each bodypart and blends straight sets, 4X sequences and drop sets. You train each bodypart only once a week…
Monday: Back, forearms
Tuesday: Chest, calves, abs
Thursday: Quads, hamstrings
Friday: Delts, triceps, biceps, soleus
We believe you should start out with once-a-week bodypart training. You’ll need the extra rest because of the complete all-out hits you’re giving each muscle along so many different size-building pathways. It’s taxing from multiple angles and really zaps the growth fibers completely. For example, here’s the Power-Density biceps routine you do on Friday…
Midrange: Barbell curls (pyramid), 2 x 9, 7
Midrange: Undergrip pulldowns (4X), 4 x 10
Stretch: Incline curls, 2 x 8-10
Contracted: Concentration curls (double drop), 1 x 10(7)(5)
The barbell curls are straight power-oriented sets–you add weight to each. Rest 2 to 3 minutes between sets. That gets you primarily myofibrillar growth.
Next is undergrip pulldowns, a 4X sequence. Because you blasted the myofibrils with barbell curls and created fatigue, this will be mostly density for sarcoplasmic expansion, with a bit more myofibrillar stimulation as well. (For those unfamiliar with the 4X method, you take a weight with which you can get 15 reps, but you only do 10; rest for 30 seconds, then do 10 more; rest 30 seconds, then do 10 more; rest 30 seconds and go to failure on your fourth set. If you get 10 reps, you add weight to the exercise at your next workout.)
Incline curls is a stretch-position exercise, so heavier straight sets here will go back to a myofibrillar attack with traumatic elongation, an angle proven to pack on mass fast. (Remember the animal study that produced a 300 percent muscle-mass increase with only a month of stretch-overload workouts. It’s believed that the triple-size muscle increase was due to hyperplasia, or fiber splitting, and anabolic hormone release in the target muscle.)
Last is a sarcoplasmic blast with a double-drop set on concentration curls. You do a set, reaching failure at around 10 reps, grab a lighter dumbbell and rep out again, failing at around rep 7; then grab a lighter dumbbell and rep out one last time, getting around 5 reps. Repeat with the other arm–and your biceps will be toasted, roasted and looking bigger than ever…
We’re confident that this mixed routine is one you can use to get "super huge."
Note: The Ultimate Power-Density Mass Workout is now only $19.99. It contains four complete Power-Density mass workouts, including the one discussed in this e-zine–plus, Arnold’s Power-Density methods. For more on total-4X supersaturation size training, see The 4X Mass Workout, also 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
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 Lean—Fat-Burning and Nutrition Guide (with training too)
9) The Ultimate Power-Density Mass Workout
10) The X-traordinary Size Surge Workout
11) The Ultimate 10×10 Mass Workout
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.
MASS-BUILDING E-BOOKS…
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.
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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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