Subject:
IRON MAN E-Zine: Issue #458:
No B.S.: Big Arms In 1 Week
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TRY THIS AT YOUR NEXT WORKOUT
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No B.S.: Big Arms In 1 Week
Q: You said in your last e-zine that an [X-centric Mass Workout] user reported a full half-inch gain in arm mass after only one week. Muscles can’t grow that fast. Sounds like B.S. to me.
A: Not B.S. at all. It’s completely possible and did happen, as our X-Rep trainee reported. As we mentioned in a previous e-zine, X-centric-style training that emphasizes the negative stroke triggers much more muscle trauma than standard sets. That excess trauma can result in inflammation…
Now inflammation isn’t muscle fiber hypertrophy per se; however, it will make your arms–or any bodypart for that matter–appear larger because they are. It’s due to swelling from fluid that promotes healing and recovery from the X-centric fiber trauma. The point is that the muscle is swollen to larger proportions than normal…
That inflammation will subside, but as you continue to use and adapt to X-centric training, your body will generate significant increases in fiber size to protect itself from further traumatic assaults. So solid muscle growth does eventually occur.
In the X-centric Mass Workout e-book we discuss how Arthur Jones, the creator of Nautilus machines and the father of high-intensity training, added a full inch to his arms in only 2 weeks with negative-style workouts–and he was almost 60 years old at the time. X-centric training works–at first for quick temporary size gains which eventually return as impressive solid mass results.
Q: Do you know a good workout that I can use to add size to my triceps without aggravating elbow tendonitis? I’m over 50 and my elbow is really causing me problems.
A: Join the club. Steve, at age 50, has been battling minor elbow tendonitis in his left arm, more on the inner elbow. That’s known as golfer’s elbow (even though he doesn’t play golf). Pain on the outer elbow is commonly known as tennis elbow.
You’ll have to experiment to find exercises that don’t aggravate it. Steve found that bench presses were his prime elbow antagonist; however, he can do declines. So he starts triceps with decline close-grip bench presses.
Lying extensions with a bar can aggravate the elbow as well. But Steve has found that he can do them with dumbbells held using a parallel grip. Dumbbells allow more freedom of movement–no elbow restriction.
Cable pushouts, facing away from a high cable in a lunge position with rope in hands (see photo below), simulate overhead extensions for stretch-position work. Those don’t aggravate his elbow like overhead barbell or dumbbell extensions.
Like Steve, you’ll have to find the exercises that don’t irritate your elbow. Then build your triceps routine around those. X-centric-style (NA) sets can help too because you lower in 6 seconds and raise in 1. Those can trigger growth promoting trauma without excessive poundages and joint stress.
Here’s the triceps routine we’re using now…
Decline close-grip bench presses, 3 x 10, 8, 6
Lying dumbbell extensions, 2 x 10, 7 NA
Cable pushouts (drop), 1 x 10(6)
V-bar pushdowns supersetted with Bench dips, 2 x 8-10
One last point: Before we go to the first exercise, we do 10-15 light reps on cable pushdowns and pushouts to lube the elbow joints. (Note: There are more arm-training tips, tricks and workouts in the X-traordinary Arms e-book.)
Till next time, train hard–and smart–for BIG results.
—Steve Holman and Jonathan Lawson
www.X-Rep.com
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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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