Subject:
IRON MAN E-Zine: Issue #631:
Moderate Weights for Mass: Are We Freakin’ Crazy?
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TRY THIS AT YOUR NEXT WORKOUT
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Moderate Weights for Mass: Are We Freakin’ Crazy?
Q: So let me get this straight: You no longer go heavy in your workouts because you think light training can build just as much muscle as big weights? You’re freakin’ crazy. Do you really expect people to believe that?
A: To be honest, we’re not absolutely certain that you can build every last scrap of mass possible with only moderate (not light) poundages; however, we are at a point where we believe it’s not in OUR best interest to pound our joints with extreme weights–and we’re not sure it’s in anyone’s best interest unless he or she is a competitive powerlifter. Plus, we’re getting incredible new gains with moderate weights. Here’s why…
Researchers are beginning to show that the majority of muscle size is created by expanding the sarcoplasm, the energy fluid in muscle fibers. A much smaller percentage of size is created by the force-generating myofibrils–and those are what you concentrate on with heavy low-rep sets.
As we explain in the 4X Mass e-book, a 3X or 4X sequence affects the sarcoplasm AND the myofibrils to a great degree for exponential growth stimulation…
So much so that we and other serious bodybuilders, like competitive bodybuilder and muscle scribe Ron Harris and Mr. America winner Doug Brignole, have found that we are growing fast with 4X-style workouts EXCLUSIVELY. Here’s a recent photo of Doug in the gym…
Nevertheless, we also have programs that combine 4X and power moves in many of our e-books–because sometimes you crave lifting heavier, especially if you’re young (just be careful)…
For example, the X-centric Mass Workout mixes heavy pyramids, X-centric sets (NA) and 4X. Here’s the full-range Positions-of-Flexion lower-middle chest routine from that e-book…
Midrange: Bench presses or wide-grip dips (pyramid + NA), 3 x 9, 7, 7NA
Stretch: Flat flyes, 1 x 8-10
Contracted: Crossovers (4X), 4 x 10
Remember NA stands for negative accentuated, which is a tempo of one second on the positives and six seconds on the negatives. That’s a great mass builder as well as fat burner, as we explain in the X-centric e-book.
Keep in mind that programs we list are templates. Don’t be afraid to experiment and alter the above with extra power sets, if that’s what you’re into–and you can tolerate it–like this…
Midrange: Bench presses or wide-grip dips (pyramid), 3 x 9, 7, 5
Stretch: Flat flyes (heavy + NA), 2 x 10, 8NA
Contracted: Crossovers (4X), 4 x 10
Or use the more abbreviated two-exercise version in the X-centric e-book…
Bench presses (pyramid + NA), 4 x 9, 7, 5, 7NA
Cable crossovers (4X), 4 x 10
That’s an excellent, simple mass-builder. Note that you do incline work after both of those lower-middle pec routines, so there’s a bit more chest work than what’s listed above.
Those are just a few examples. There’s also a one-exercise approach in The Power-Density Mass Workout e-book as well as a different full-range Positions-of-Flexion program that combines power and the 4X mass method.
So if you want to drive big weights, no problem. Just cautious and use a combo-to-grow flow. You don’t have to train insane to gain–but it can be fun every so often….
Till next time, train hard–and smart–for BIG results.
–Steve Holman and Jonathan Lawson
www.X-Rep.com
Low-Price OFFER: Get both The X-centric Mass Workout and The Power-Density Mass Workout for only $14.99 each. OR get BOTH for only $24.99 (you save $40 off the retail price). Go HERE to check it out (low prices expire Wednesday, Feb 22)…
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
12) Eric Broser’s FD/FS Mass-Shock 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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