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IRON MAN E-Zine: Issue #590:
Simplify for Size: Two Mass Moves Per Muscle
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TRY THIS AT YOUR NEXT WORKOUT
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Simplify for Size: Two Mass Moves Per Muscle
Q: I love [3-way] Positions-of-Flexion mass training. I would like to do a little more volume for each exercise. Have you ever thought of dividing the positions for each muscle, like the midrange and stretch exercises at one workout and then midrange and contracted at the next?
A: Yes, we have. In fact, we outline a complete Split-Positions workout in Chapter 10 of Beyond X-Rep Muscle Building, one of our first e-books. For example, for triceps you alternate these two workouts…
Workout 1
Midrange: Decline extensions
Contracted: Pushdowns
Workout 2
Midrange: Decline extensions
Stretch: Overhead extensions
It doesn’t look like much, but with the right tweaks you can add major mass to your physique using that method. It works because you keep the big midrange move constant, but you alternate between the contracted-position move, pushdowns, and the stretch-position exercise, overhead extensions, for size-building variation…
You mentioned that you want to use more volume while adhering to POF. This is the ideal solution–training two exercises, or positions, for each muscle…
In the program listed in Beyond X, we provide even more mass-building variation with X-hybrid tactics for specific exercises. In the above workout for triceps, for example, we integrate Double-X Overload, Stage Sets, X Reps and X Fade.
Those are all explained in the Beyond X e-book, and we’ve discussed the first three in recent e-zines. The last one may need a review…
An end-of-set X Fade is best used on contracted-position exercises, like pushdowns. When you can no longer get full-range reps, cheat the weight down into the fully contracted position and pulse with five-inch X-Rep partials. Flex your tri’s hard on each one. When you can no longer contract your triceps, slowly release up to the stronger semi-stretch point–bar at low-pec line–and pulse there with a few more X Reps. If those top X Reps are impossible, do a static hold at that top X Spot instead.
Split-Positions training also works well with the 4X mass method on each exercise–or even 5X or 6X if you’re looking for more volume. For 4X pick a weight with which you can get 15 reps, but only do 10; rest 30 to 40 seconds, then do 10 more and so on until you complete four sets. Go all out on the fourth–and if you get 10 reps, add weight to that exercise at your next workout.
A Split-Positions attack is one more variation for mass creation–it lets you simplify for more size.
Note: Beyond X-Rep Muscle Building is now only $19.99, as is 3D Muscle Building, the Positions-of-Flexion mass-building manual.
Till next time, train hard–and smart–for BIG results.
–Steve Holman and Jonathan Lawson
www.X-Rep.com
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…
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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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